May 31, 2018Versatile Tool
Dumbbells are extremely versatile training tools that can help both novice and experienced athletes reach their strength goals. Longtime performance coach Brian Mackenzie provides a list of dumbbell exercises that all types of athletes can benefit from doing.
For athletes who are new to the weightroom, dumbbells offer a great way to practice technique with low amounts of weight. Once they have shown they can perform various movements with proper form, they can progress to using heavier weight and continue to build strength from there. And for athletes with more weight-training experience, dumbbell exercises still offer a very valuable and effective mode of building upper body strength.
Decline Dumbbell Bench Press
This works the Pectoralis Major in the lower chest, and the Anterior Deltoids
-Start by holding a dumbbell in each hand using an overhand grip while sitting at the high end of a decline bench.
-Rest the dumbbells in an upright position on the knees.
-Lie on the flat bench, simultaneously bringing the dumbbells to a position where they are held at the sides of the torso at chest level.
-Raise the dumbbells to a position of straight arm’s length, but don’t lock the elbows.
-At this point, the dumbbells are held directly over the chest area, in contact with each other, with palms facing forward.
-Slowly bend the arms and lower the dumbbells until they are at either side of the chest.
-Lower the dumbbells to a position where a comfortable but maximum stretch is achieved.
-Raise the dumbbells from the sides of the chest to the starting position.
Incline Dumbbell Bench Press
This compliments the previous exercises and works the Pectoralis Minor in the upper chest, as well as the Anterior Deltoids.
-Start by holding a dumbbell in each hand using an overhand grip while sitting at the edge of the incline bench.
-Rest the dumbbells in an upright position on the knees.
-Lie on the incline bench, simultaneously bringing the dumbbells to a position where they are held at the sides of the torso at chest level.
-Raise the dumbbells to a position of straight arm’s length, again without locking the elbows.
-At this point, the dumbbells are held directly over the upper chest, in contact with each other, while the palms are facing forward.
-Slowly bend the arms and lower the dumbbells until they are at either side of the chest.
-Dumbbells are lowered to a position where a comfortable stretch is achieved.
-Raise the dumbbells from the sides of the chest to the starting position.
Standing Dumbbell Side Laterals
This exercise targets the Medial Deltoids
-Start by standing with back straight, knees slightly bent, and feet slightly less than shoulder-width apart.
-Keep back erect and elbows slightly flexed throughout the entire movement.
-Hold a dumbbell in each hand using an overhand grip, with palms facing each other.
-Press dumbbells together approximately 4 to 6 inches in front of the hips.
-Keeping elbows slightly bent, raise the dumbbells laterally, in an arc toward the ceiling until arms are parallel to the floor, and hold briefly.
-Slowly lower the dumbbells to the starting position.
One-arm Dumbbell Rows (alternate between arms)
This works the Latissimus Dorsi, Biceps, Brachialis, and mid-Trapezius
-Hold a dumbbell with the right hand, using an overhand grip, with palm facing the body.
-Rest the left knee on a flat bench. Right leg should be flexed with the foot flat on the floor.
-Bend forward at the hips and stabilize the body with a straightened left arm.
-At this point, the torso should be nearly parallel to the floor.
-The dumbbell in the right hand is held at full arm’s length.
-Keeping the elbow close to the torso, pull the dumbbell upward in a straight vertical line, allowing it to lightly touch the rib cage.
-Slowly lower the dumbbell to the starting position, and repeat the movement until the desired number of repetitions is completed.
-Repeat for the left hand.
These are just a few of the many dumbbell exercises athletes can do. Check out Mackenzie’s website for more ideas.
