dumbbell

by Clay Hyght, DC Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error. Or just read this. In my last two-part article series 138, I described my 11 principles for bodybuilding training. Now, I want to make things even...

All you need is one dumbbell and a hefty amount of mental fortitude. High-rep finisher sets have their place in bodybuilding. And they're not just for building mental toughness. They also create metabolic stress (the pump) which is one of the primary drivers of muscle growth. Just finish off...

Chinups, pullups, and barbell row variations are the gold standard for building a rockstar back and spreading your wings. With this dumbbell back workout, you’ll use a significant load to add size and strength to your back muscles. So, why use dumbbells for a back workout ? Although dumbbells...

Imagine this scenario: You are all set for your Monday workout, eagerly anticipating it since the weekend. The pre-workout went down smoothly, and you’re bursting with energy. You step into the gym and climb the stairs, and your jaw drops. The gym is packed, almost all the equipment is...

Check out this 12-week Olympic Weightlifting Starter Program, designed to pave the way for your success on the platform. And if you’re new to the world of Olympic weightlifting, be sure to dive into The Ultimate Guide To Olympic Weightlifting Lifts for a solid foundation. Once you’ve delved...

There’s much room for hyperbole when it comes to strength training, but there are a few tired and true exercises that will never go out of style—most barbell exercises and the old dependable single-arm dumbbell row. Although chinups and barbell rows remain the gold standard for a beefy back...

BUILD A THICKER BACK AND BIGGER BICEPS WITH THIS MULTIFACETED, FREE-WEIGHT WORKOUT. There’s a fine line to walk on those one or two days a week you find yourself hitting back and/or biceps: Don’t overthink it by getting too cute with novel exercises, but don’t be so predictable that your...

Most at-home workouts prioritize strength, muscle size, and weight loss, but they often overlook a crucial aspect: power training. Power exercises can add a dynamic edge to your routine, helping you achieve a well-rounded and resilient fitness level with the ability to be more explosive. While...

I consider this to be one of the single most underrated exercises in the weight room. Gym bros always say, “Decline bench helps make the lower pecs bigger,” and they are partially correct. What most people don’t know is that the dumbbell decline bench press actually recruits the most muscle...

There’s no better starting point than a solid bench press. The bench press is the most popular and widely used exercise globally, targeting your chest, shoulders, and triceps. It is performed with a dumbbell or a barbell, which can be loaded with plates to decrease or increase weight. There...

1. Kneeling Cable Pullover The kneeling cable pullover (sometimes referred to as the “kneeling straight-arm cable pullover”) is almost identical to the regular standing cable pullover. The only difference is that you’re kneeling, not standing during the exercise, which some people find offers...

Bret_ContrerasElite Coach First, I apologize if I left out one of your favorite exercises. Don’t take it personally. I performed these experiments in my garage, and while I have one of the baddest garage gyms in Arizona, I don’t have a lot of machines. I’m also sorry I couldn’t test more...

The dumbbell pullover is one of those multipurpose exercises that can be a great addition to any chest or back workouts. However, no matter which body part you’re focusing on, there’s a trick to add a little extra spice to this exercise, and all it takes is a looped resistance band. That is...

Now and again, when scrolling through your social media feed, you see an exercise that makes you stand up and take notice. The Swole Press is one of those exercises. How can you not with a movement called the Swole Press? This exercise is a hybrid clean and press performed with a dumbbell and...

The dumbbell pullover may be the best old-school exercise you are not doing. It was a favorite of the bodybuilding greats, including Arnold Schwarzenegger, Ronnie Coleman, and Dorian Yates. This exercise helped get their massive chests and backs that were the envy of the bodybuilding world. If...

Don't have access to your favorite upper body gym machines but still want to hit your favorite upper body workout? Check out these band, barbell, and dumbbell alternatives! Getting the motivation to train at home can be tricky. You’re not at the gym surrounded by other people training with the...

Working out to get lean is not the most enjoyable experience. The calorie deficit, watching what you eat, and the higher intensity workouts required to see your abs are tough. There are not many ways around it when you want to get a lean look. Therefore, it would be best to have workouts to get...

The incline lateral raise is an isolation exercise for the side or lateral head of the delt. Lie sideways on an incline bench with a dumbbell. When performing the movement, don't let the dumbbell touch your body at the bottom. Keep the tension constant. Many people bring the dumbbell up too...

HOW TO TELL IF YOURS NEED TO GROWTH The medial (side) delts can be stubborn. Stand in front of a mirror and square up to it. Are your shoulders rounded on the sides, almost like a ball cut in half? Or are they shaped more like a 90-degree angle? If they're more like the latter, that's a sign...

The dumbbell squeeze press goes by a few names, like the hex or champagne press, but they all mean the same thing—more gains for your chest. Part dumbbell chest press and the part dumbbell flye, the squeeze press creates muscular tension from the get-go for juicy muscle-building gains. Lifting...