Dumbell Workout

 

The peak of the bicep is generally referred to as the front lower portion, the part which peaks out of a t-shirt and can signify a well formed, big arm. I've always had problems developing peak until I employed a dumbell workout where I specifically focused on isolating the bicep peak and performing a particular partial rep workout which I will share here.

First we want to perform a bicep dumbell workout where we are in a controlled and isolated position. The seated concentration curl can work for this. We perform the exercise with a lighter weight where we can get around 12-15 repetitions. These are performed slowly, concentrating on the isolation of the bicep. Then the fun begins. After we have completed of full set of 10-15 repetitions, we then switch gears with our bicep dumbell workout by only doing partials. The partials are performed at the bottom of the movement and we are only going to raise the dumbell up around 2-3 inches. Taking your other hand, feel the peak of your bicep and notice how it is getting continually worked and isolated. We want to shoot for around 15-20 of these partials and then perform one full rep. Next we pause for 10-15 seconds and repeat again for 15 more partials, and then another full rep. Usually by the third set of this partial bicep dumbell workout your bi's will be fried and it will be time to take them out of the oven and let the peak growth begin!

An added tip to this bicep dumbell workout is to perform these curls in a hammer curl fashion, that is palms facing to the side, as opposed to facing up. This seems to target the peak even more specifically. By adding both regular and hammer curl you can increase variety in your killer peak bicep dumbell workout.

With the plethora of expensive exercise gadgets out there, it's easy to get lost in the ridiculous notion that you need some fancy machine or contraption to get in shape and gain muscle. Why is it then, that when you go into any serious, hardcore gym, that you will find the busiest area to be the dumbell area. With all the fancy, expensive machinery, it is the dumbell workout that time and again shines through the distorted haze of expensive machinery and membership that the exercise industry has created.

It goes back to the idea that you can't beat the basics. The already tried and true ways to build muscle and get in shape is accomplished through the dumbell workout. Whether you are into toning or bulking, the dumbell workout will not fail in accomplishing your goals. And the simple, conveniant nature of it simply can't be beat.

Toning and Bulking: A good illustration of the ability of a dumbell workout being able to accomplish both toning and bulking can be seen through a bicep workout. If I am focusing on bulking my entire bicep I will perform standing dumbell curls, with a fairly heavy dumbell. This is a powerful arm builder which works the entire bicep and forces you to work the weight through a free range of motion, as opposed to machines which isolate your movement, generally only partially affecting your bicep.

Now, if I am concerning myself with more of a toning workout, or wanting to isolate a portion of the bicep specifically (such as the peak) then i will sit down and perform strict concentration curls. Where the standing bicep dumbell workout was more powerful in its execution, the seated concentration bicep dumbell workout is more focused. It is performed at a slower pace, and with a lighter weight.

Almost any body part can be applied in a similar fashion with a dumbell workout. You simply either focus on a dumbell workout with powerful movements or more concentrated, deliberate movements. Or in fact you can combine the two for both mass building and toning results.

A dumbell workout can save you time, money and frustration while providing you with a highly effective, no nonsense and convenient way to build muscle easy.

One of the absolute easiest and most effective forms of exercise is training with dumbbells. There are many advantages: cost, efficiency, effectiveness, and easy start up.

Here's what you need to get started training with dumbbells:

1. Dumbbells.

Well, obviously you need these! But there are different options.

You can get adjustable dumbbells which is basically a rack and two pairs of bells in which you can adjust or easily add weight with basically the press of a button. These are great, but they tend to be on the pricier side.

You can get individual dumbbells also. This may work well if you are using the same weights for most of your exercises. But you should advance to higher weighted bells after you progress and become stronger.

Here's a third option and my favorite. Dumbbell handles. You can buy a pair of handles, and then get some free weight plates from 2.5 pounds to 10 pound plates. This way you can add as much weight as you want and easily increase it when you progress. This is the most cost efficient option as well. Handles are not that much, and plated weights are not that bad, and often times you can find them at garage sales or thrift stores.

2. Bench.

A simple bench will be very helpful in doing some, but not all, of your exercises. It is not "essential", but it is very helpful and recommended. This will enable you to do exercises where you are lying on your back, seated, and other variations as well.

3. Dumbbell Manual.

This is really essential for training with dumbbells, as you want to perform the most effective exercises and do so in the proper form. A good manual will provide you with all the instruction you need to get started right away. Illustrations will describe the specific motions and safety tips will be included to avoid injury. Many people make the mistake of trying to wing the exercises themselves which can waste a lot of time and not deliver the results you are after. Even seasoned veterans can benefit from manuals as they contain little tips and techniques that they may have not previously realized.

Dumbbell workouts are excellent for getting in shape, building muscle, and becoming stronger. And you can do it all in your own home with a pair of dumbbells. So what are the best dumbbell exercises? Here are three excellent exercises that will bring your body awesome muscle building results.

1. Dumbbell curl.

Even in the hardcore gyms the dumbbell curl is superior for building biceps. You can perform this exercise standing or seated. With dumbbells in each hand take turns curling the bell up towards your shoulder, then slowly lowering it down. Your palms should face your side starting out, then when you curl up, turn your hand so your palms end up facing towards you.

2. Dumbbell chest press.

Lying on a bench with two dumbbells at your side parallel to your body with your elbows out, you press both up so your arms are fully extended then slowly lower. This is another exercise even experienced lifters prefer over all the fancy gym equipment because it is so effective for building a strong chest, making it one of the best dumbbell exercises.

3. Dumbbell shoulder press.

These are usually performed seated on a bench. With your back straight and elbows out, dumbbells parallel to your body, simply press up to the fully extended position, and slowly lower. This big shoulder building exercise is very effective and again a preferred movement over many of the shoulder machines making it one of the best dumbbell exercises.

Dumbbell workouts are an excellent choice for developing your body. There are many other very effective dumbbell exercises to work the rest of your muscles.

One of the surprises when it comes to building ripped muscle, is that you can get amazing results with only a pair of dumbbells, in the privacy of your own home. Most every gym contains one thing: Dumbbells. The reason is that they are a tried and true form of building ripped muscle in a short amount of time. Machines and muscle building contraptions just don't work the muscle as fully and efficiently as dumbbells. Here's how to get ripped muscle in your own home with dumbbells.

1. You don't have to get a whole rack of dumbbells, rather all you need are one pair of "dumbbell handles" in which you can easily take small plates of weight on and off. Next you will need an assortment of small circular plates of weights, ranging from 2 pound plates to 10 pound plates. These can be easily stored in box or crate for easy access and easy clean up.

2. It's recommended that you also get a bench, or make a bench where you can lie on your back to perform some of the dumbbell exercises. Most of your dumbbell exercises will be done standing and sitting on a chair, but there are a few rather important exercises where a bench would be ideal, such as chest presses.

3. Dumbbell exercises can work your whole body, hitting all the major muscle groups, and doing so better than many of the machines in the expensive gyms. Dumbbells are considered "free weights" and they are the backbone of what all the old school weightlifters like Arnold used to use back in the day to develop their amazing physiques. So you will be getting maximum muscle building benefit with dumbbells. The best thing to do is to obtain a dumbbell manual which will outline and have illustrated all the dumbbell exercises needed to acquire ripped muscle. This way you can have an illustrated guide or e-book right in front of you for easy instruction on all the necessary exercises.