Getting back to the basics
Ah dumbbells. I don’t know about you guys but they remind me of Junior high school. Before all these crazy machines were popular – dumbbells were the way to get strong. Everybody remembers doing dumbbell curls in your friend’s basement with his dad’s weights and thinking “Oh my God I’m so strong, the girls are gonna love this.” Well it’s no secret that dumbbells are just as valuable today as they were back then, if you know how to use them that is.
Dumbbells are great because they provide you with a wide range of motion while lifting as well as being economical on space. You may not have the room to hold a barbell and plates but most of us have enough room for a couple of dumbbells. With that being said, just because you have the equipment doesn’t mean you’re using it to the best of your ability. We’re going to show you some compound exercises to help you get the most out of those barbells and shred your bodies in the process.
Curl and Press
This is a great exercise that combines two singular movements (the bicep curl and shoulder press) in a natural progression movement that will get you strong and lean.
- Stand with your feet slightly wider than hip-distance apart. Hold one dumbbell in each hand next to your legs. Face your palms forward with your thumbs farthest from your body.
- Exhale, bend your elbows and raise the dumbbells to your shoulders. Inhale and rotate your wrists so that your palms are facing away from your body.
- Exhale and lift the dumbbells over your head.
- Inhale, bend your elbows and lower the weights to your shoulders. Exhale, rotate your wrists and face your palms toward your body.
- Inhale, straighten your arms and lower the weights to your sides into the starting position.
- Complete one to three sets of 10 to 15 repetitions. Rest for 45 to 60 seconds in between sets.
If you want to up the exercise try starting in a squat position with weights held by your sides ad squat up into the curl and press. Still not enough? Hold the press at the top and squat into that also. After a couple, you’ll feel it.