dumbbell

The bench press and its variations still remain the go-to exercises to build size and strength in the chest. But don’t discount the dumbbell chest flye and all its pec-pumping versions. The beauty of this exercise is that it takes much the triceps out of the move so you can focus on the chest...

The barbell bench and overhead press are the gold standards for pressing strength and adding size, but when it comes to unilateral training, a necessary but sometimes undertilized training method, the barbell may not be the most ideal option and that’s where the unilateral dumbbell floor press...

In your never-ending quest for size, strength, and overall athletic dominance, you'll eventually run into a plateau. And it will test you. You'll de-load, change your movements, and try different programs. In the end you'll lose countless hours of sleep thinking about it and probably try some...

My friends, it's time for another quickie. If you read my previous quickie article, then you now know three great techniques for busting those stubborn plateaus. This time, I'm reaching deeper into my big ol' bag of tricks to conjure up three training techniques for stimulating great gains...

Your body doesn’t know what type of exercise you’re doing you’re performing a dumbbell exercises , a resistance band exercises, or even a dumbbell resistance band exercises. All it knows is that it feels resistance, and it has to overcome it. To add muscle and strength, progressive overload is...

Working out with a single dumbbell may sound foolish, but imagine the following scenarios. You walk into the gym, ready to roll, and it is packed, and most of the equipment is taken. This makes completing your current program an annoying challenge. Or the will to train is strong, but time is...

Do you need to raise your shoulders? Are your hands sweaty? Is your back grumbling about all of your shoulder twisting and pulling? If this is the case, it may be time for a shoulder exercise. Your shoulders are natural and auxiliary upper-body complex muscles that support your arms, back, and...

One of the greatest ways to get your back toned is to use dumbbells in various exercises. This workout targets all the muscles in your back, including your lats, traps, and rhomboids. You'll need a pair of dumbbells for this workout. Choose a weight that's challenging but manageable for you. Why...

Having a shoulder injury can affect the whole upper body workout of a bodybuilder. Shoulders of a human being have a rotator cuff. The rotator cuff is a group of muscles and tendons that surround the shoulder joint. How does a person acquire a shoulder injury? The answer lies in the fact that...

There are tons of articles on neglected or forgotten muscles and movements, but IMO the king of neglected is the humble, simple, but not easy farmer’s carry. Holding weights in your hands and walking, what muscles do this work, and how does this improve me? Just because this exercise is not...

Big, muscular deltoids can really set you apart from the pack when it comes to displaying a big, broad physique. Width is an instant indicator of being powerful, strong and in incredible shape. As an avid trainer your goal is to reap the reward of all your sweat, sacrifice, and hard work you...

The Challenge: How fast can you complete the 7-round descending pyramid? Film yourself and post your time. Exercises to be complete in each round: Dumbbell Bicep Curl Dumbbell Side Raise Dumbbell Row Dumbbell Kickback Resistance Band Bicep Curl Resistance Band Side Raise Resistance Band Band...

Seven-time Mr. Olympia Arnold Schwarzenegger hasn’t competed onstage since 1980, but the namesake of the Arnold Classic is still as relevant in the sport as he’s ever been. That’s because he has stayed connected to fitness, even while he was a top box-office draw and governor of California...

This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration8 weeks Days Per Week 3 Time Per...

This 5 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration12 weeks Days Per Week 5 Time Per Workout45-60...

WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Advanced Program Duration10 weeks Days Per Week 4 Time Per Workout50 minutes Equipment Required Barbell, Bodyweight, Dumbbells, Machines Target GenderMale Recommended Supps Whey Protein Creatine Monohydrate Essential Fats...

This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per...

This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration12 weeks Days Per Week 4 Time Per...

A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 4 Time Per...

This 6 day dumbbell only workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration12 weeks Days Per Week 6 Time Per Workout45-70...