How To Do Dumbbell One Arm Side Deadlift

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Last week I showed you how to perform the dumbbell sumo deadlift. Today, you're going to learn how to do the one arm side deadlift with dumbbell. This deadlift variation is useful for developing upper body strength.

Benefits of the one arm side deadlift with dumbbell:

• strengthens glutes
• strengthens hamstrings
• strengthens legs
• strengthens biceps
• strengthens forearm
  
• strengthens grip
  
• strengthens core

Training with a dumbbell is an excellent way for beginners to learn proper form and technique to beginners.

How To Do Dumbbell One Arm Side Deadlifts

You'll need only one dumbbell for this exercise. For a warm up, place the weight on the floor and stand next to it. Now bend your knees and grasp the dumbbell in one hand. Take a deep breath and use your hips to push yourself to an upright position. Now exhale as you bend your knees and lower yourself to the floor. Repeat this for ten reps then train the other side of your body. From there, get a heavier dumbbell. As with the previous deadlift exercises, you want to workout for up to six reps per set. Workout for five sets per side but not to fatigue. It's okay if you're not able to complete as many reps when you do all of your sets. After you've completed five sets, you can do other exercises. Increase the amount you lift by 5 - 10 pounds every week. Once you've achieved the heaviest weighted dumbbell, you're ready to perform side deadlifts with barbell. You'll find them much easier to do with faster progression because your body will have developed a lot of strength.

Now is the time to get in shape. Spring is almost here, and with it comes warmer weather and more time outdoors. You'll be able to put your whole body strength to good use.

"Great Chest and Whole Body Workouts: How To Do Dumbbell One Arm Side Deadlift" copyright 2011 Great Chest Workouts. All Rights Reserved.

How To Do Dumbbell Sumo Deadlifts

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Last week I talked about how to do dumbbell Romanian deadlifts. Today I'm going to show you how perform dumbbell sumo deadlifts. This exercise is good for people with long torsos and short arms. They have other benefits, too.

Benefits of the Sumo Deadlift:

• strengthens glutes
• strengthens hamstrings
• strengthens lower back
• strengthens core
• strengthens obliques
• strengthens forearms
  
• stimulates growth hormone production

This is an exercise that you should add to your strength training routine.

How To Do Dumbbell Sumo Deadlifts

Some people use a single dumbbell and that's fine, but if your goal is to progress to barbell deadlifts (and I hope it is), you'll need to simulate the barbell exercise as much as possible. Grab a light weight dumbbell. Place it on the floor in front of you. Now spread your legs slightly further than shoulder width apart. Imagine how a sumo wrestler stands when he's getting in position for a match. Now bend the knees and pick up the dumbbell. Your arms should be between your legs. Now, using your glutes, push yourself to an upright position. Hold that position for a moment then lower the dumbbell to the floor again. Repeat this for 10 reps.

After you've done this, grab a heavier dumbbell. You want to the weight to be heavy enough that you'll be exerting effort to accomplish 4 - 6 reps. Go for 5 reps of this exercise. The sumo deadlift might be physically taxing for beginners, so don't be surprised if the number of reps decreases each time you do another set. That's okay. You don't want the exercise to be too easy, elsewise it wouldn't do you any good. By the time you've finished up five sets, you should be feeling it in your hamstrings. Now you can do other exercises.

The sumo deadlift is a compound exercise that builds strength which is useful for overall growth and helps with progression in chest building exercises. You definitely need to do full body exercises because they are an important element of any great chest workout.

Do you want a powerful and sexy body? Then get off the computer and into the weight room. Now would be a good time.

"Great Chest Workouts: How To Do Dumbbell Sumo Deadlifts" copyright 2011 Great Chest Workouts. All Rights Reserved.

How To Do Romanian Dumbbell Deadlifts

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This is the latest issue in the dumbbell exercises for legs training series. Last week, I discussed the one leg dumbbell deadlift. This time I'm going to show you how to do the Romanian dumbbell deadlift. This exercise is an important part of any serious bodybuilding/strength training workout.

Benefits of the Romanian deadlift

• strengthens back
• strengthens glutes
• strengthens hamstrings 

How To Do the Romanian Dumbbell Deadlift

You'll need a pair of dumbbells for this exercise. To learn deadlift form, begin with a warm up set; grab two light weight dumbbells and hold them in front of you. Now, while keeping your back straight, use your hips to slowly bend toward the floor. Stop when you're at knee level. Now, use your glute muscles to pull yourself back up to standing position. That's one rep. Make sure that you don't lock your knees during this exercise. The purpose of Romanian deadlifts is to develop the muscles in your lower back, glutes and hamstrings. Once you've completed ten reps, get heavier weights and go again*. Go for four to six reps then stop. I recommend doing at least five sets of this exercise each workout. If you can't do more than one or two reps when starting out, then you'll need to select lighter dumbbells. If you can easily perform eight or more reps in one set, grab some heavier weights.

Each week, increase the dumbbell weight by five to ten pounds. Using dumbbells will not only give you a strong lower body workout, it will help you to learn proper form when you move up to barbell deadlifts. The benefits of this exercise go beyond lower body strengthening. When you're lifting heavy weights, it stimulates the release of growth hormones which will also cause the muscles in your chest to grow. You'll have more strength when doing chest workouts. And that's another reason why deadlifts are a great exercise.

Now that I've covered the basics of the Romanian dumbbell deadlift, it's up to you to do them. Do you want to become stronger? To develop a powerful, sexy upper body? The only way to get it is to train hard. And you can't do that sitting at a computer. Get out there and workout. Now.

"Great Chest Workouts: How To Do Romanian Deadlifts" copyright 2011 Great Chest Workouts. All Rights Reserved.

*In the demo I used 75 pound dumbbells for eleven reps.

How To Do One Leg Dumbbell Deadlifts

Balance And Power by healthy_blogging Last week I introduced you to dumbbell deadlifts, these are the little cousin of the barbell deadlift exercise. Deadlifts are ideal for developing core and lower body strength, both of which come in handy when your goal is to improve on great chest workouts. When you've got a good core, you can press heavy weights with greater ease than if you just focused on upper body alone. This time I'm going to show you how to perform one leg dumbbell deadlifts. Benefits of the one leg dumbbell deadlift: improves balance improves posture strengthens core muscles stimulates growth hormone production How To Do One Leg Dumbbell Deadlifts One leg dumbbell deadlifts (or single leg dumbbell deadlifts) are easy to do. Grab a pair of light weight dumbbells and place them on the floor in front of you. Now, extend one leg behind you while leaning forward to pick up the dumbbells. Using the muscles in your abs and lower back, pull yourself to a fully upright position. Hold for a moment then lower lean forward lowering the dumbbells to within one inch of the floor. That is one repetition. Repeat this for a total of ten reps. That was your warm up set. Now get a pair of heavier dumbbells and do the exercise again. Try to go for 4 - 6 reps, that is a good start. If you can perform more than this, it means you've chosen weights that aren't heavy enough for you. Conversely, if you can't do better than 2 - 3 repetitions when starting on the set, you're lifting more than your body can handle. The goal is to lift heavy and build strength. So go for five sets of this exercise then move on to something else e.g. lunges, leg presses, etc. Gradually increase the weights by five to ten pound increments every week, this is how you'll stimulate muscle growth at a normal healthy pace. If you do these exercises on a regular basis, you'll begin to see a noticeable improvement in strength and power. Not only that, you'll have better balance and posture which are always good for everyday life. This is the second month of 2011. A perfect time to start working out to create the fantastic and powerful body that you've been dreaming about. So don't just sit around reading about exercise, get started. Now. "Great Chest Workouts: How To Do One Leg Dumbbell Deadlifts - Balance And Power" copyright 2011 Great Chest Workouts. All Rights Reserved.

How To Do Dumbbell Deadlifts

Strong Legs For A Strong Chest by healthy_blogging This is the third installment in a series of articles discussing dumbbell exercises that indirectly affect the development of the muscles in the upper body. Last week I talked about dumbbell squats, this time I'm going to discuss dumbbell deadlifts. Deadlifts are key to core strength which means that they also play a role in your ability to do chest building exercises like the bench press, dips, push ups, etc. If you're not doing them, you're cheating yourself out of a valuable muscle and strength building source. Some benefits of the dumbbell deadlift strong back strong legs strong core muscles stimulates production of growth hormones How To Do the Dumbbell Deadlift Exercise There are many different types of deadlifts exercises including the Romanian, sumo, box, and lock out. In this article you're going to learn about the standard dumbbell deadlift. You'll need access to a pair of dumbbells. Hold one dumbbell in each hand. Slowly bend your knees as you lower yourself to the floor. You need good alignment, do not arch your back. Now, using your hip and gluteus muscles, push yourself to a fully upright position. Hold for three seconds then lower yourself to the floor again. That's one repetition. Repeat this until you've completed ten reps. Now stop. That was your warm up set. Now, select heavier dumbbells because you're going to do them again. In order to stimulate muscle growth, you need to lift heavier weights, so choose dumbbells that are heavy enough that you would not be able to get in more than six reps during one set. If you're only able to do one or two reps, right after selecting heavier dumbbells, it means that you're lifting more than your body can handle. You'll have to test until you come up with the right amount of weight for you. The goal is to perform enough sets to give your muscles a workout without training them to fatigue. If you're lifting sufficiently heavy, you'll begin to notice it after a few sets. After you've finished three or four sets of dumbbell deadlifts, you can move on to another exercise. You should increase the weight by ten to fifteen pounds per week. The deadlift is a compound exercise that primarily works muscles in the lower body, so you can add more weight per week than if you were training the chest or triceps because the lower body is naturally stronger (since we use those muscles more often e.g. walking, standing up from a seated position, etc.). When you reach the point that you can perform one set of ten or more heavy weight dumbbell deadlifts without difficulty, it's time to use another variation or move to barbell deadlifts. If you perform the dumbbell deadlift on a regular basis, it won't be long before you experience a boost to your upper body strength. You should be able to bench press much more weight than if you were only exercising your upper body which makes the dumbbell deadlift a great chest workout, too. Okay, that's all for the dumbbell deadlift exercise. The only way to get any use out of them is to add them to your workout routine. So go do them. Now. "Great Chest Workouts: How To Do Dumbbell Deadlifts - Strong Legs For A Strong Chest" copyright 2011 Great Chest Workouts. All Rights Reserved.

How To Do Dumbbell Squats

Powerful Legs Make It Easier To Develop A Powerful Chest

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healthy_blogging


Last week I talked about dumbbell lunges as an example of the importance that lower body exercises have to strengthening the chest and other muscles in the upper body. That was the first in a series of articles that will focus on dumbbell exercises designed to train your leg muscles. Today I'm going to discuss the dumbbell squat - a close relative to the barbell squat. Dumbbell squats are a good leg strengthening exercise and it has a number of benefits.

Benefits of the dumbbell squat:

• strengthens thighs
• strengthens glutes
• strengthens core muscles
• promotes production of growth hormone

How To Do the Dumbbell Squat

You'll need a pair of dumbbells for this exercise. For newbies and for anyone doing a warm up set, start with light weight dumbbells, but in order to reap the benefits of the dumbbell squat you must progress to heavy weights. Heavy weights stimulate nervous system activation which promotes strength, there's no way around this if you hope to develop strong thighs and chest. Don't go too heavy too fast, though. Remember "safety first". Gradual progression is what you need. The key word here is progression.

Stand up straight while holding a dumbbell at your sides. Palms must be facing in. Take a breath. Now, slowly bend down to the floor. Go as low as you can, until your glutes are almost touching the floor. Keep your back straight at all times. Now, using the muscles in your legs and glutes, exhale as you slowly push yourself back to upright position. That's one rep. You'll want to do eight to ten reps on this exercise and go for five sets. Each week, you'll need to add weight, after a point, you'll be performing less reps. This is a good thing because what happens is your nervous system needs more time to re-charge, in other words you're getting stronger. Just do more sets at the lower reps. If you don't experience a decrease in the number of reps you're doing even at heavy weights, it's even better. Why? Because now you've graduated to the dumbbell squat's bigger cousin: the barbell squat. And that is an exercise that is one of the top of free weight leg exercises that is so intense that you'll be adding muscle and building strength in a way that will surprise you.

How Often Should You Do Dumbbell Squats?

Leg exercises are just like anything else - you need to allow your body enough time to recover. No sense in working your muscles to failure which screws up your nervous system. Not only that, your muscles won't have time to heal if you tear them down before new muscle fibers have a chance to grow. After you've done five sets of dumbbell squats, move on to dumbbell lunges. I recommend giving yourself twenty-four hours rest after doing the lower body exercises. Lower body exercises not only help strengthen the muscles in the legs, glutes, and core, they help to round out your physique. You'll look more symmetrical than if you only trained your chest, tris and biceps. You ever see those lifters with huge upper bodies but little chicken legs? Lol! If you want to avoid that look, then make sure to exercise your lower body, too.

Okay, that's the how to on dumbbell squats. You won't get anything done if you sit here just reading about them. You've got to do them. Get to it. Now.

"Great Chest Workouts: How To Do Dumbbell Squats- Powerful Legs Make It Easier To Develop A Powerful Chest" copyright 2011 Great Chest Workouts. All Rights Reserved.

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How To Do Dumbbell Lunges

Powerful Legs Help Develop The Chest by healthy_blogging Some people spend all their time lifting weights to build up their upper body while neglecting their legs. The end result is a disproportionate physique - huge upper body with tiny chicken legs. If you want to avoid this, you must learn leg strengthen exercises. So from now on, in addition to chest workout tips, I'm going to talk about exercises for the lower body. And the first of these blog posts is a discussion of the dumbbell lunge. Benefits of the Dumbbell Lunge There are many benefits to the dumbbell lunge including: strong glutes strong thighs strong calves stimulates release of growth hormones This is a must learn exercise for anyone who wants a full body workout. How To Do Dumbbell Lunges You'll need a pair of dumbbells and an area where you can exercise. Take a dumbbell in each hand. Stand up straight. Now lunge forward with your right leg, make sure it is bent at a ninety degree angle. Your left leg will now be positioned behind you, bent to the same degree. Place the weight on the ball of your left foot. Keep your core tight and your back straight. There should be a distance of two - three feet separating both feet.  Now stand up. Lunge forward with your left leg now, making sure that you bend it at a ninety degree angle. Repeat again with the right leg. After you've covered some distance, turn around and head back. Repeat this for five sets, stop and go again. I'd recognize performing ten sets of this exercise. If you don't have much room in which to maneuver, then lunge in place. In this case, lunge forward with your right leg then stand up and repeat with the left leg. You're essentially walking in place when you're doing it this way. The dumbbells help create resistance for this exercise which will help you develop strength much faster than you would without them. Use as much weight as you can handle while still maintaining good posture. Lunges are not a substitute for the squat, but they're a good leg exercise in their own right. And with the legs becoming stronger it naturally increases production of growth hormone which will help build the upper body including your chest. Do you want to get in shape? Then don't sit around dreaming about developing a great chest, get off the computer, take what you're learning on this blog and workout! Get to it. "Great Chest Workouts: How To Do The Dumbbell Lunge - Powerful Legs Help Develop The Chest" copyright 2011 Great Chest Workouts. All Rights Reserved.