Tag: dumbbell exercise

Virtual Fitness: How To Do A Dumbbell Abdominal Curl

October 30, 2021

Dumbbell Abdominal Curl

The Dumbbell Abdominal Curl is a strength training exercise that works the abdominals, hip flexors, and shoulders.

INSTRUCTIONS: The movement is a bent knee-to-chest abdominal curl. Hold a dumbbell in each hand, bring chin toward chest, bend knees and curl up. Move slowly while maintaining a stable torso.
DUMBBELL SIZE: Start with smaller dumbbells. As you get stronger, increase the weight in 1-2 lb. increments. Maintain quality of movement over quantity. Wrist weights are an alternative to dumbbells.
MODIFICATIONS: 1) Perform the exercise without weights. 2) Omit the weights, and cross your arms on your chest instead of lifting them. 3) Rest legs on a sturdy bench or chair with knees forming right angles.
CAUTION: Avoid adding on more weight than your shoulders can handle. Strive for slow, stable, and strong movement.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Standing Dumbbell Lateral Raise

October 11, 2021

Standing Dumbbell Lateral Raise

The Dumbbell Lateral Raise strengthens the muscles of the mid shoulder (mid-deltoid).

Instructions: Slowly lift arms until dumbbells are shoulder height. Slowly release down to your sides. Keep your feet about hip width for stability. Avoid lifting your shoulders. Perform 3 sets of 8-10 repetitions. Do fewer sets and reps if you’re unable to do 3 of 8-10.
Modifications: 1) Use lighter weights. 2) Use wrist weights instead of dumbbells.
Caution: If you experience discomfort during the exercise, you may be using too much weight, or the position of this exercise may not be suitable for you. Reduce the weight if you notice your shoulders lifting, your head poking forward, or you’re experiencing body swing.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider

Virtual Fitness: How To Do Dumbbell Reverse Lunge

October 7, 2021

Dumbbell Reverse Lunge

Description: The Dumbbell Reverse Lunge is a strength training core stabilization exercise that develops upper and lower arm, leg and thigh strength.
Instructions: Hold the dumbbells at your sides as if you’re going to do a Hammer Curl. As you bend your elbows to begin the exercise, turn the dumbbells upward so that both hands face the ceiling. Slowly step back into a Reverse Lunge as you perform the bicep curl.
Tempo: The model in this video is moving quickly throughout. I recommend that you slow down your movement until you get the hang of it, to avoid loss of balance. Failure isn’t funny, when it comes to working with hand weights.
Caution: This exercise requires the ability to stabilize your body as you step back while moving the dumbbells. If you’re unable to steady your movement, do the modification. Move slowly. This is not a beginner exercise.
Modification: Perform the exercise without the dumbbells. Place your hands on your hips, until you improve your ability to stabilize your body while moving into the Reverse Lunge.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider