Archives: Exercises
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Dumbbell Clean and Press
How to Do Dumbbell Clean and Presses The dumbbell clean and press takes two dumbbells from the floor to overhead in two parts, an explosive clean up to your shoulders and then a press. It uses most of the big muscles in your body in a single rep, which is why it turns up in…
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Dumbbell Clean
How to Do Dumbbell Cleans 1. Place your feet about shoulder-width apart with your toes pointing forwards 2. Take a firm grip of both dumbbells and allow them to rest on the front of your thighs with a slight bend at the knee 3. Explosively drive your feet into the floor as you bring the…
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Dumbbell Snatch
How to Do Dumbbell Snatches 1. Place your feet about 125% of your shoulder-width apart with your toes pointing forwards with your dumbbell in the middle of your feet at the toe line 2. While keeping your chest and shoulders upright, squat down and take a firm grip of the dumbbell with one hand 3.…
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Dumbbell Pullovers
How to Do Dumbbell Pullovers 1. Place your upper back and rear shoulders on a bench so that your body is running perpendicular to the bench itself 2. Place your feet flat on the floor and elevate your body so that your back is straight and your body is now held the same height as…
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Bench Tricep Kickbacks
How to do Bench Tricep Kickbacks 1. Place one knee about halfway along the length of a bench, and bend forward so that the corresponding hand can be firmly placed firmly at the end of the same bench (your hand should be at one end, your foot should be top down at the other end)…
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Bent Over DB Bench Rows
How to do Bent Over Dumbbell Bench Rows 1. Place one knee about halfway along the length of a bench, and bend forward so that the corresponding hand can be firmly placed firmly at the end of the same bench (your hand should be at one end, your foot should be top down at the…
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Dumbbell Shrugs
How to Do Dumbbell Shrugs 1. Take a firm grip of the dumbbells and allow them to rest next to your thighs with your palms facing inwards 2. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee 3. Bring your shoulders upwards, with the idea of…
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Two-Arm Dumbbell Swings
How to do Two-Arm Dumbbell Swings 1. Place your feet between 125% and 150% of your shoulder-width apart with your toes pointing outwards at a 45-degree angle 2. Take a firm grip of a dumbbell with both hands (either securely wrapped around each plate, or holding the bar) and allow it to hang loosely between…
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Single-Arm Dumbbell Swings
How to do Single-Arm Dumbbell Swings 1. Place your feet between 125% and 150% of your shoulder-width apart with your toes pointing outwards at a 45-degree angle 2. Take a firm grip of a dumbbell and allow it to hang loosely between your legs 3. Brace your core and inhale as you lower your body…
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Single Overhead Tricep Press
How to do Single Overhead Tricep Presses 1. Sit on a bench or sturdy chair and ensure that your back is in contact with the back of the bench/chair 2. Take a firm grip of a dumbbell *Warning*, only perform this exercise if using a fixed or secure, screw-seal dumbbell. If using a dumbbell that…