The Musclemag International
Advanced Dumbbell Course
There
is a visual power about dumbbells even more so than than barbells. To see a man
lift a 200 lb barbell and press it overhead is impressive, but much more so if
it is two 100-lb dumbbells. The number of plates required (e.g. 10 x 10 lb
plates) makes the dumbbells appear thick and massive, in contrast to the hands
holding them. Dumbbells enable the trainee to attack his muscle groups from
entirely different angles than he could with barbells. Each area trained must
perform independently from the other, there is no umbilical cord in the form of
a bar linking the dumbbells together. The bodybuilder can bring a precise
weight to bear on a specific muscle thus encouraging the growth of a lagging
body part and enabling him to blast beyond a sticking point. There are certain
advantages of course, the main one being that dumbbells are of limited use in
developing the legs. However, this is more than compensated by their
versatility in other areas such as the arms. Due to their more specific effect
on certain muscle areas dumbbells are of ten used for defining muscle groups.
However, I feel that defining or bulking up are results of diet not
repetitions. There are vast ranges of repetitions employed by many champions.
If you change to dumbbell training there is no need to alter the combination of
repetitions that you find suitable. I have listed those repetitions that I
think work best. As you are an advanced trainer I will assume that you are
handling respectably heavy poundages, in which case I will offer some words of
warning. Have a partner to spot you. Remember that dumbbells are not connected.
Your stronger side cannot take some of the strain for your weaker side. Being
free, the dumbbells have a greater range of movement. Do not allow your
concentration to waver or you may find yourself losing control of one of the
dumbbells resulting in serious muscle tearing.
I
have divided the course into two areas: Power Training and Muscle Shaping.
After each exercise you will find advice on how to get the best results from
that particular exercise and the number of sets and repetitions for the type of
training you are doing.
ADVANCED
DUMBBELL TRAINING ROUTINE
MUSCLE
AREA - Chest.
EXERCISE
- Dumbbell Flyes.
TECHNIQUE
- There is no need to use light weights, but be careful to maintain control at
all times. Lie on a flat bench and with the dumbbells at arms' length above you
turn your knuckles so that they face each other. Keep your elbows well back and
unlocked. Your arms should form a slight curve. Breathing in, lower the weights
bringing your arms below the level of the bench. Your arms will now form a
crucifix position with your body. Now return the dumbbells to the starting
position, breathing out as you do so.
POWER
TRAINING - 3 sets of 15 reps. Use these as a warmup for dumbbell bench press
and superset them with the first 3 sets of this exercise.
MUSCLE
SHAPING - 5 sets of 6 reps. Do as a superset with dumbbell bench press.
MUSCLE
AREA - Chest.
EXERCISE
- Dumbbell Bench Press.
TECHNIQUE
- Take two heavy dumbbells and clean them to your thighs at the same time as
you sit down on the end of a flat bench. From here lie back, and as you do this
bring up your thighs thus helping you to clean the dumbbells to arms' length.
Make sure you have them under control. Lower to your chest, keeping your elbows
back. Your forearms should form a right angle with your upper arms. An angle
greater than 90 degrees could put undue stress on your pectorals; an angle less
than 90 degrees will take too much stress away from your pectorals. Press to
start position and repeat.
POWER
TRAINING - 3 sets of 3 reps. Do these as a superset with the flyes. 3 sets of 1
rep. Do 3 separate sets of 1 rep each (singles).
MUSCLE
SHAPING - 5 sets of 6 reps. Do these as supersets with the flyes.
Incline
pressing and incline flyes can be substituted at times.
To
make it easier to see, the chest routine will look like this:
For
power training -
Dumbbell
Flyes 3 x 15 supersetted with
Dumbbell
Bench Press 3 x 3.
Dumbbell
Bench Press - 3 singles.
For
muscle shaping -
Dumbbell
Flyes 5 x 6 reps supersetted with
Dumbbell
Bench Press 5 x 6.
MUSCLE
AREA - Back.
EXERCISE
- Dumbbell Pullovers.
TECHNIQUE
- Lie on a flat bench with your head at the end of the bench but not projecting
over it. With the plates of one end resting on the palms of your hands hold the
dumbbell at arms' length above you. With your elbows unlocked allow the weight
to travel back slowly until has passed the level of the bench, then raise it.
Keep your body on the bench and do not allow your backside to rise. By keeping
your body flat you will pull the dumbbell back using only your lats and pecs.
POWER
TRAINING - 6 sets of 6 reps.
MUSCLE
SHAPING - 5 sets of 8 reps.
EXERCISE
- Dumbbell Rowing.
TECHNIQUE
- With your hand on a flat bench, bend your legs slightly but keep your back
straight and parallel to the floor. Grasp a heavy dumbbell and let it hang at
arm's length. Now raise it steadily until it touches your chest, then lower it
slowly. Do not let the dumbbell touch the floor but let it hang for a breath or
two then repeat the move.
POWER
TRAINING - 6,6,4,4,2,2 reps. Your back is strong, so use heavy dumbbells but
keep the movement strict and DO NOT CHEAT.
MUSCLE
SHAPING - 5 sets of 6 reps. Go from one arm to the other, do not pause between
sets at any time.
The
Back portion of the workout:
For
power training -
Dumbbell
Pullovers 6 x 6.
Dumbbell
Rowing 6,6,4,4,2,2
For
muscle shaping -
Dumbbell
Pullovers 5 sets of 8.
Dumbbell
Rowing 5 x 6.
MUSCLE
AREA - Shoulders.
We
will look at the exercises for power training first.
EXERCISE
- Dumbbell Shrugs - 4 sets of 6 reps.
TECHNIQUE
- Take two heavy dumbbells and stand erect with your arms at your sides. Rotate
your deltoids forward, up (try holding the top position for a two second
contraction), then back to the original position.
EXERCISE
- Dumbbell Standing Press (4 x 3 reps), Alternate Dumbbell Press (3 single
reps).
TECHNIQUE
- Clean two heavy dumbbells, then press them overhead. Do 4 sets of 3 reps,
then increase the weight and go on to alternate dumbbell presses. Clean the
dumbbells, then press first with your left arm, lower to your shoulder, then
press with your right arm. Do 1 rep for 3 sets. That's a clean, a press with
the left, then a press with the right. Three times.
Now
we will look at the exercises for muscle shaping.
EXERCISE
- Dumbbell Standing Press 8,6,4,2,1.
TECHNIQUE
- Start at the lighter end of the dumbbell rack. Clean the weights to your
shoulders, draw your elbows back so that your upper arms are parallel to the
floor. Move the dumbbells up but don't extend your arms to their full length,
keep your elbows bent. Your arms will make a semi-circular movement as you push
the dumbbells up. Advance along the rack increasing the weight as you decrease
the reps. Pause as little as possible between sets and reps. Do 8,6,4,2,1 reps.
EXERCISE
- Dumbbell Lateral Raises 4 tri-sets.
TECHNIQUE
- Take a moderate to light weight pair of dumbbells and stand erect with your
arms hanging in front of you, bells on your thighs. Lean back slightly and
raise your left dumbbell in a forward raise to about eye level. Lower slowly
and repeat with your right arm. Immediately take two slightly heavier dumbbells
and, keeping your arms slightly bent, raise the bells in a lateral movement to
just above shoulder level. Lower slowly. Now take two lighter dumbbells and
bend your upper body forward with your knees slightly bent. Keep your back
straight and parallel to the floor and perform a real lateral raise. Do these
exercises as a Tri-Set with 3 reps for each movement for a total of 9 reps each
Tri-Set. Do 4 Tri-Sets.
The
Shoulder section of the workout:
For
power training -
Dumbbell
Shrugs - 4 x 6 reps.
Dumbbell
Standing Press - 4 x 3 reps.
Dumbbell
Standing Alternate Press - 3 cleans and 3 singles. Clean, left press, right
press.
For
muscle shaping -
Dumbbell
Standing Partial Press - 8,6,4,2,1.
3-Way
Lateral Raise Tri-Set - 4 sets of 9 reps.
MUSCLE
AREA - Arms.
EXERCISE
- Seated Hammer Curls.
TECHNIQUE
FOR POWER TRAINING - This exercise involves both the biceps and forearms. Sit
at the end of a flat bench with your arms hanging at your sides holding two
heavy dumbbells, palms facing each other. Curl the dumbbells up simultaneously,
keeping your thumbs facing up. Do 4 sets of 4 reps.
EXERCISE
- Alternate Dumbbell Curl.
TECHNIQUE
FOR POWER TRAINING - Stand erect with your arms hanging in front of you with
the backs of your hands resting on your thighs. Curl your left hand first in
the usual way, lower slowly, then repeat with your right arm. Increase the
weight as you decrease the reps. Do sets of 3,2,1,1.
EXERCISE
- Incline Dumbbell Curl.
TECHNIQUE
FOR MUSCLE SHAPING - Lie on an incline bench with your arms hanging by your
sides, palms forward. Curl both bells simultaneously, lift your upper arm
slightly so that the plates clear your shoulders, then lower slowly. Do 4 sets
of 6 reps.
EXERCISE
- Dumbbell Concentration Curl.
TECHNIQUE
FOR MUSCLE SHAPING - Sit at the end of a flat bench and take a light to
moderate dumbbell. Lean forward and place your upper left arm against the
inside of your left thigh. Put the back of your right hand against the inside
of your left thigh. Put the back of your right hand against your left upper arm
also, this is to immobilize your left arm. Now slowly curl the dumbbell, making
sure you do not cheat. Squeeze the biceps at the top of the curl and hold, then
slowly lower the weight. Do 4 sets of 6 reps.
MUSCLE
AREA - Triceps.
EXERCISE
- Lying Dumbbell Extension.
TECHNIQUE
FOR POWER TRAINING - Lie on a flat bench with two moderate dumbbells at arms'
length, palms facing each other. Lower the weights until the plates just touch
the bench and then straighten the arms back out. Do 4 sets of 4 reps.
EXERCISE
- Standing Dumbbell Extension.
TECHNIQUE
FOR POWER TRAINING - Hold a moderate to heavy dumbbell at arms' length above
your head while standing erect, with the top plates resting on the palms of
your hands. Lower the dumbbell until the upper plates just touch the back of
your neck then straighten. Keep your elbows pointing forward all the time. Do 4
sets of 4 reps.
EXERCISE
- Dumbbell Single Arm Extension.
TECHNIQUE
FOR MUSCLE SHAPING - This can be done
standing or seated on a flat bench. take a light to moderate dumbbell and hold
it in your left arm at arm's length above your head. Put the palm of your hand
against the back of your left upper arm. Slowly lower the weight with your palm
facing forward and keeping your upper arm stationary. When the top plates touch
the top of the back of your neck straighten out your arm. Do 4 sets of 6 reps
supersetted with:
EXERCISE
- Dumbbell Triceps Kickback.
Take
up the same position as you would for dumbbell rowing but use a light to
moderate dumbbell. Raise your arm so that your upper arm is tight against the
side of your chest. The exercise starts in this position. Extend your arm back
so that your arm is now parallel to the floor and your triceps are contracted.
Try to hold this position for a second or two, then return the dumbbell to the
starting position. Do this in superset fashion for 4 sets of 6 reps.
The
Arm Section of the Workout:
For
power training -
Seated
Hammer Curl 4 x 4.
Alternate
Dumbbell Curl 3,2,1,1.
Lying
Dumbbell Extension 4 x 4.
Standing
Dumbbell Extension 4 x 4.
For
muscle shaping -
Incline
Dumbbell Curl 4 x 6 reps.
Dumbbell
Concentration Curl 4 x 6.
Dumbbell
Single Arm Extension 4 x 6 supersetted with ->
Dumbbell
Triceps Kickback 4 x 6.
This
then is the course:
For
Power Training -
Dumbbell
Flyes 3 x 15 supersetted with
Dumbbell
Bench Press 3 x 3.
Dumbbell
Pullovers 6 x 6.
Dumbbell
Rowing 6,6,4,4,2,2
Dumbbell
Shrugs - 4 x 6 reps.
Dumbbell
Standing Press - 4 x 3 reps.
Dumbbell
Standing Alternate Press - 3 cleans and 3 singles. Clean, left press, right
press.
Seated
Hammer Curl 4 x 4.
Alternate
Dumbbell Curl 3,2,1,1.
Lying
Dumbbell Extension 4 x 4.
Standing
Dumbbell Extension 4 x 4.
For
Muscle Shaping -
Dumbbell
Flyes 5 x 6 reps supersetted with
Dumbbell
Bench Press 5 x 6.
Dumbbell
Pullovers 5 sets of 8.
Dumbbell
Rowing 5 x 6.
Dumbbell
Standing Partial Press - 8,6,4,2,1.
3-Way
Lateral Raise Tri-Set - 4 sets of 9 reps.
Incline
Dumbbell Curl 4 x 6 reps.
Dumbbell
Concentration Curl 4 x 6.
Dumbbell
Single Arm Extension 4 x 6 supersetted with ->
Dumbbell
Triceps Kickback 4 x 6.
Do
the exercises in the order given. This will give your upper body a completely
thorough workout in a way that ties the muscle groups together and progresses
from the larger muscle areas to the smaller. The arms are also last due to the
fact that most people enjoy arm training, at least in comparison to other
muscle groups, and although tired near the end of a workout will still give
this area maximum effort. I suggest you do this routine 3 times a week. You can
alternate the two routines or simply use one for a period of time, then the
other.
As
stated earlier, dumbbells are not very suitable for leg work, mainly because
the leg muscles are much stronger than those of your hands and your grip will
give out well before your legs have been fully worked, especially noticeable
when doing lower reps. Certainly as regards power training barbells are a must.
There are no advantages to using dumbbells when training for leg strength and
development, and many disadvantages. Conversely, substituting dumbbells for
barbells as outlined above will give your upper body training a whole new
dimension and impressive results will follow. For muscle conditioning you could
substitute dumbbells for barbells in such moves as Hack Squats or lunges and
other single-leg movements, but there would be little, if any benefit to be
gained.
All
the exercises are interchangeable. For example, you may wish to use heavy
weights in the Alternate Dumbbell Curl and then follow with a shaping exercise
like the Concentration Curl. Simply follow the directions given in regards to
exercise technique and combine them as you wish.
Remember
during training that you must use progressively heavier and heavier weights.
With dumbbells it is not always possible to increase the weight by 1 or 2
pounds at a time. Thus you will find that you will be doing 6-10 reps before
you can step up to the next set of dumbbells and return to 4 reps. It may be
necessary to cheat for the last 2 reps, but don't cheat from the first rep. If
you have to, the weight is too heavy.
Changing
to a dumbbell routine can give you an interesting and stimulating change, thus
increasing your motivation to train. Set yourself reasonable goals, that is,
goals you can attain. Having attained them, you can set new ones for yourself
once again. Train regularly, the body responds best to regular demands, and get
adequate rest and sleep. The latter definitely varies from person to person but
you should know yourself whether you are adequately rested by your level of
energy for your regular activities plus your training.
 |
| We shall forever be grateful to the Late Robert Kennedy, the publisher of Musclemag and countless bodybuilding books. Robert has been a real blessing to the sport of bodybuilding God bless your soul, Robert. |
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