Libby's Tips: Optimizing exercise with dumbbells

CTVNEWS

Libby Norris, Canada AM fitness expert
Published Monday, January 26, 2009 6:23AM EST

Text:

Optimizing Exercise with Dumbbells

Winter Workout Series

Exercise #1 - Bent Over Rows and Hip Extension

Target: Back, biceps, core and legs

Basics:

Start - stand with feet shoulder distance, knees soft; hinge at the hips to a diagonal position with the torso long and abdominals strong; arms handing down by sides holding dumbbells
Action - draw elbow up to the ceiling bringing the dumbbell in to the waist/hip area
Key Points - squeeze with the shoulder blade to initiate the movement

Make it Integrated:

Start - same as above; extend one leg back resting the toe on the floor
Action - as the hands pull the weights up, raise the rear leg
Key Points - keep stabilizing knee soft (bent), torso long; rear leg lifts no higher than hip level

Options:

Try one arm and one leg combination - unilateral movement - for more core and stability challenge
Same arm, same leg
Arm to opposite leg

Exercise #2 - Side Lat Raise & Squat

Target: Shoulders, legs

Basics:

Start - standing with feet shoulder distance, knees soft; holding dumbbells down at sides with palms facing in
Action - raise arms up and out to sides and back down
Key Points - raise hands and dumbbells to shoulder height only; for greater range, rotate palms to have thumbs pointing up

Make it Integrated:

Start - same as above
Action - squat down and up, then raise arms as above; OR squat WHILE raising arms as above
Key Points - if you're squatting while raising arms, range of motion will be somewhat reduces

Options:

Raise one hand only - unilateral movement - for more core and stability challenge
Squeeze Bender fall or Pilates ball during exercise - engage more and different leg muscles
Raise one heel to focus more on the base leg

Exercise #3 - Rear Lunge & Overhead Press or Biceps Curls

Target: Shoulders, legs

Basics:

Start - standing with feet shoulder distance, knees soft; holding dumbbells down at sides with palms facing in
Action - lunge back with one leg, landing on your back toe and keeping the front knee over the heel; alternate legs
Key Points - Keep your posture tall with shoulders above hips

Make it Integrated:

Start - same as above
Action - lunge back as above and hold; perform overhead press or biceps curl, then step back in; alternate legs
Key Points - keep posture tall with shoulders above hips and control core

Options:

Exercise #4 - Squat with Concentration Curl

Target: Legs, Biceps

Integrated Exercise

Start - in a semi plie squat position holding a dumbbell in one hand
Action - hold the squat position and curl the arm up and down
Key Points - keep the abdominals strong, squat to a point of comfortable but challenging; lift up if you feel any discomfort in your low back

Exercise #5 - Push-ups & Renegade Rows

Target: Total body

Basics:

Start - face down/prone position in a push up position from the knee or toe; hold hands on dumbbells shoulder distance directly under chest
Action - lower down and press back up
Key Points - keep back strong and neutral - take a break if you feel discomfort in the back or the back sagging down

Make it Integrated:

Start - same as above
Action - add a row movement after you push back up
Key Points - start with no weights to practice the movement, add light weights and gradually increase

Options: