Dumbbell Squat

Stand up straight with feet at shoulder-width apart and toes pointing out slightly, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your back straight and arms stationary. Bend your knees to lower your torso slowly until your thighs are parallel to the floor, hold the position for two seconds as you squeeze your thighs

Then, straighten your legs to raise your torso back to the starting position

Breathe out when raising and in when lowering Continue reading »

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Plie Dumbbell Squat

Stand up straight with feet at wider-than-shoulder width apart and toes pointing out slightly, hold one dumbbell between two hands in front of your torso. That is your starting position

Keep your back straight and arms stationary. Bend your knees to lower your torso slowly until your thighs are parallel to the floor, hold the position for two seconds as you squeeze your thighs

Then, straighten your legs to raise your torso back to the starting position

Breathe out when raising and in when lowering Continue reading »

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Swing Dumbbell Throught

Stand up straight with feet at wider-than-shoulder width apart and toes pointing out slightly, hold one dumbbell between two hands in front of your torso. Keep your back straight and arms stationary. Bend your knees to lower your torso slowly until your thighs are parallel to the floor. That is your starting position

Straighten your knees to lift your torso and raise the dumbbell at the same until you are in a standing position and the dumbbell is above your head with arms extended

Then, slowly lower your torso by bending knees and dumbbell to the starting position

Breathe out when raising and in when lowering Continue reading »

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Split Squat

Stand up straight in front of a flat bench, place your left (no-bending) foot on the bench, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your back straight and arms stationary. Bend your right knee to lower your torso slowly until your thighs are almost parallel to the floor, hold the position for two seconds as you squeeze your thighs

Then, straighten your legs to raise your torso back to the starting position

Repeat the same movement with your left thigh

Breathe out when raising and in when lowering Continue reading »

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How to Build Your Buttock through Dumbbell Exercise

For one good bodybuilder, you shouldn’t ignore your buttock, and the strong and solid butt will be one great constituent of the whole body shape. By the way, the Gluteus has great potential among all the muscles. Once its strength would succeed to get considerable progress, the whole athletic capability would increase. Generally speaking, there are no particular dumbbell exercises for buttock, but almost all the compound dumbbell exercises would exercise the buttock, especially those for leg. Because of the compact connection between buttock and biceps femoris. Continue reading »

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The Dumbbell Reverse Lunge Would Exercise More Muscle than Dumbbell Squat

If you consider the dumbbell squat as the only dumbbell exercise for leg, you should make a big mistake and miss another great dumbbell squat, which is dumbbell reverse lunge. Good weight training should activate more kinds of muscle to complete it together, only this way can improve the strength actually. The dumbbell reverse lunge could exercise almost all the muscle including quadriceps、biceps femoris、gluteus、calf and waist. Moreover, the dumbbell reverse lunge could exercise the flexibility of the knees and hip. The extent of knees and hip would move in big extant in reverse lunge, so it is considered as the best workout to exercise the two joints. Continue reading »

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Take Care of the Difference When You Are Doing Dumbbell Squat in Different Way

As we said before in “Squat: the Best Dumbbell Exercise for Leg”, the dumbbell squat is one of the two most important compound dumbbell exercise for the whole body, the other one is the dead lift. Actually, you can add some changes in your dumbbell squat which would make some difference. Generally speaking, the normal steps of squat are that: hold the dumbbells on the side of your thighs, keep your arms straight and then bend your knees until they take the ninety degree angle. But you can curve our arms and keeps the dumbbells in front of your chest or bend your knees until your buttock touches your heels. The seem-little changes may mean some great thing for the leg workouts for strength.

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Squat Is Better than Dead Lift

As we all know, squat and dead lift are the two most important compound dumbbell exercises. They have their own advantages and each of them is popular. For most professional bodybuilders, the dead lift is more different and actually it could produce some hurts even you have done it in right way. It is bad for your waist muscle and lumbar spine while bending your waist with heavy dumbbell too much. On the other hand, the squat is much safer, and it has the same effect as great as dead lift. You can improve your dead lift through squat.

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Squat: The Best Dumbbell Exercise for Leg

The squat must be the best leg strength workout when you want to choose one dumbbell exercise for leg, it is one of the most efficient workout for building thigh and hip. By the way, it is one of five compound dumbbell exercises. You can find out that all the professional bodybuilders have very strong legs. For those professional bodybuilders, they should make their leg muscles so strong that they can’t wear the jeans. And even you are not the professional bodybuilder and don’t want legs to be too strong, you should spend enough time on the squat, because of its style of compound dumbbell exercise, its effect is not only for the legs. Some squats for activating the whole body would be helpful for the next dumbbell exercises going on. The squat mainly exercise the Quadriceps and Gluteus. Beside that, as one compound dumbbell exercise it can activate the muscle of the whole body to keep balance.

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