Stability Ball Overhead Lat Pull is a great way to strengthen your lats and core and challenges your stability by having you try to do the work while lying back on the stability ball.
The incline dumbbell fly is one of the best exercises to strengthen the pectoralis major and the anterior deltoid. The horizontal adduction movement will result in activation of these muscle fibers and hypertrophy of the chest and shoulders.
The dumbbell bicep curl is a single-joint exercise for building bigger and stronger biceps. It is important to choose a weight that you can control for the desired number of repetitions without using the momentum from your back to perform the movement.
A compound exercise that combines the squat with the shoulder press. This is a very complete and versatile exercise that strengthens your entire body and improves your aerobic fitness, stamina and endurance.
The renegade row is a fantastic full-body exercise that requires total body tension to master. This exercise will challenge your ab strength, increase your core stability, and build your back and quad strength.
By using a door frame or other sturdy object to lean against, this exercise puts your lateral deltoid under tension through a greater portion of the range of motion, making each repetition more effective than a standard side raise.
The scoop press is an exercise to put some focus on the anterior deltoid.
This is a clever exercise to help overcome some of the challenges associated with raising the arms and dumb bell to shoulder height in a standard lateral raise. By bending the elbow to a 90 degree angle, it means the initial raise is easier and then at the top of the motion, extension of the arm means that more weight can be used in the downward or eccentric motion of the exercise. This allows us to get that important second part of the movement with more weight.
No idea why they are called Spider Curls. Just do them. They are a snazzy exercise to help manipulate that force curve and allow more tension in the upper range of motion. A place many people don’t quite get to!
A slightly evolved version of your standard tricep kick backs – both arms at the same time. If you can keep your body positioning set and controlled enough – doing both at the same time is an effective way to manage your time and compare the sensation from both arms.
Do you want to feel your glutes? Good news! This exercise will do the trick! This an effective glute and leg strengthening exercise with a wee bit of balance thrown in for good measure. You’re about to see if you have one good side and one gumby side!
At first you will almost plonk down. The aim is to get better so that you can sit down in a controlled manner. As my mum says “Plonk is your for grandmother” hehe
The Incline Squeeze Press is a Dumbbell Press with a few differences. The dumbbells are held in a neutral position and at all times you are squeezing them together as hard as you possibly can! By doing this we are shifting the stress of the movement onto your chest muscles. We drop the weight of this exercise so that you can concentrate more on the squeeze as opposed to how much weight you are lifting!
A variation on your standard squat the bench squat is useful in determining the depth required for a full squat or for enhancing glute activation by ensuring users are squatting backwards in the movement.
A staple of any gym. The shoulder press is all about building strong and functional shoulders! By using dumbbells we are encouraging the stabilisers of the shoulder to be more active in the movement plus we can maneuver the dumbbell and elbows into a more aligned position beside the head which is not possible with a bar.
In this demonstration, the grip type is a prone one.
TIP: If training alone and without a spotter, while seated start by placing the dumbells in an upright position on your knees. In two quick movements, raise your knees one after another to get those dumbbells up with minimal fuss.
Like with most exercises, there is always a slight variation to refresh an exercise. Hammer curls are just that – making what was old – new again!
There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
This exercise is an evolution of your standard dumbbell press. By placing the bench in an incline position, we get to put emphasis on the upper pectoral muscles. This is because we have changed the angle in which the muscles will contract in conjunction with gravity.
One of the best exercises to target your triceps for two reasons. 1. Neutral grip (where palms face towards each other) in the lying down position allows you to effectively recruit the triceps, particularly the long head. 2. In the decline position the arms are overhead, which allows full contraction in the triceps as it is the only muscle head that attaches above the shoulder joint.
The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. As a single-leg, unilateral squat, the exercise places a greater focus on the quadriceps than other, similar lower-body compound movements.