Bentover rowing

Dumbbell Routines and Exercises

Dumbbell Exercises and Lifting Routines

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To do bent-over rowing, follow these instructions and see Figure 9-5:

1. Hold a dumbbell in each hand, arms hanging down, with your legs straight and back parallel to the floor.

2. Raise the dumbbells to your chest.

3. Lower the dumbbells back toward the floor.

Figure 9-2:

The bicep curl.

Figure 9-2:

The bicep curl.

Figure 9-3:

The shoulder press.

Figure 9-3:

The shoulder press.

Bentover Rowing

Good mornings

To do good mornings, follow these instructions and refer to Figure 9-6: 1. Hold the ends of one dumbbell above your head, arms straight.

2. Lower the dumbbell forward as you bend forward so that your back is parallel to the floor.

3. Stand upright and raise the dumbbell to the original position.

To do flys, follow these instructions, illustrated in Figure 9-7:

1. Lie on your back, and hold the dumbbells out to each side at the shoulder level.

2. Lift the dumbbells together until they're above your head.

3. Lower them to the sides again.

Pullovers

To do pullovers, follow these instructions and refer to Figure 9-8:

1. Lie on your back holding one dumbbell with both hands straight up above your head.

2. Lower the dumbbell with your arms straight to the floor behind your head.

3. Raise the dumbbell back above your head.

Ftys

Figure 9-6:

The good morning.

Figure 9-6:

The good morning.

Dumbbell Good Morning

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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