14

No, it is neither dangerous, nor inadvisable, nor ineffective to separate those exercises into unilateral (single-hand) versions. The only disadvantage to doing so is the extra time that you will require to complete your bouts of training. These variations will, however, demand significantly greater muscle recruitment—most notably to control/limit lateral ...


9

In general, neutral grip (palms facing each other) presses are much easier on your shoulder. This is true of the dumbbell bench press, pull ups, etc. By easier, I mean less stress on the connective tissue (ligaments and tendons), rotator cuff, as well as being more mechanically advantageous. That means you can load it heavier with a neutral grip (palms ...


9

I see three options: Magnets or Washers You could glue together some washers or magnets in 1.25 pound (or half-pound, or whatever) increments. This could change your jumps from five pounds per dumbbell to two and a half pounds per dumbbell (or even less). This is the best method to directly replicate barbells. Adjustable Dumbbells Some dumbbells are like ...


8

Sounds like a variation of unilateral work. The important aspect of unilateral work, or uneven loading, is that you switch hands and perform the same amount of work with the other side. Let's say you are doing shoulder presses with those weights. You'll want to make sure of the following: Even number of sets with the same number of reps for each pair of ...


8

You can buy dumbbell magnets to attach to the head of the dumbbells. I've typically seen 1.25lb magnets, though I suppose you can probably find 2.5 lb magnets as well.


7

Pro Dumbbell Allows for a more natural movement. You can do more movements. Could not do flies with a bar... A seasoned lifter does not need a spotter. Work your fixator/balancing muscles more. Force you to use each side equally. Can really help if you have a muscle imbalance. Can help stress smaller muscle groups. Stretches muscles better (with correct ...


7

No. Different moves are different. Most notably, holding dumbbells up is not the same as pushing down on rings.


7

I'd like to break down a few things first which I think might help to explain what I think is going on with your situation. First off, great work on starting with chinups / pullups. They are a terrific compound exercise that works basically everything from your mid back to your fingers. Bicep curls on the other hand are maybe not the most absurd exercise, ...


7

I came across an article which said that a good starting weight for men is around 2.5kg - 5.0kg, then how should I modify this recommendation to make it more applicable to my "rather unique stature"? Does it make sense to me take these numbers with the face value or should I round these numbers down by default? In other circumstances it may make ...


5

On review of your previous questions, I'm worried that you may be program-hopping. I understand that injuries are to be respected, but it's more important to be consistent on any one single program than to constantly switch from StrongLifts to Reg Park to a minimal bodyweight-only program to dumbbells and onward to something else. You seem to be experiencing ...


5

First, I've decided to return the weights. There's a point at which it's just not worth the mental and time effort to solve a problem. I've reached that point. Second, before getting to this point, I tried ideas found on Stackexchange and on the web at large, and (D'oh!) spoke to people in other fields who would feasibly have solutions. Here's the rundown. ...


5

Anything that allows you to put in more overall fatigue inducing volume will be good. If you can do the first set at 12 reps, you have a few options: Do 3 sets at whatever you can get, and focus on building up even one more rep each time you do the exercise until you have the full set/reps Reduce weight for each set and use the last set to get as many as ...


4

The narrower your center of gravity the harder it is to balance the plate. Think about trying to press a relatively light bar that was 30 feet across. It would be very taxing to balance this bar even if it didn't weigh much. The balancing will happen from the use of your muscles, and the wider the weight distribution makes it seems heavier - due to more ...


4

Is this routine enough to get me back on shape or am I going to need to join the gym again? What is so special about the gym? Treadmills/steppers? Do the cardio outside. Freeweights isolation? Just use a pair of dumbbells with adjustable plates. Barbell strength routine? Buy a power rack for cheap off of craigslist. Whatever you can do in a gym, you can do ...


4

Dumbbells are an excellent choice for bench and overhead pressing. For deadlifts they're kind of not great, because it gets awkward as soon as it gets heavy. I'd do lots of Romanian dumbbell deadlifts, or dumbbell power cleans, instead. For squats, I'd do lunges with dumbbells before I'd do the Smith machine. That his is just not right.


4

There are two main hazards for your hands when gripping things: developing callouses and blisters. If you have blisters (area of skin covering a pocket of puss), it is because you are letting the implement move in your hand. The way to minimize callouses and prevent blisters is to learn how to grip the implement so it doesn't move in your hand: If you are ...


4

Barbells lets you use significantly more weight than dumbbells because you don't have to use as much balance, very few people use dumbbells half as heavy as their barbells, personally, I can add about 25% of the weight I'd use with dumbbells in total. This means you can put a heavier load on your triceps, pecs and shoulders (maybe), which in turn means ...


4

Spinlock dumbbells aren't standardised, so weight will vary from manufacturer to manufacturer. It will typically be around 2.5kg per handle, including the collars that lock the weights on, but to be certain you would really need to put them on a kitchen scale, luggage scale, etc and weigh them.


4

That 'outwards' sort of grip is commonly referred to as 'suicide grip' for obvious reasons. While it may not be dangerous on many exercises, on the Bench Press for example it can be very harmful (even deadly, hence the name) to use it. With this grip it is way easier/more likey that the bar just slips out of your hands crushing the whole weight onto your ...


4

This really isn't possible. The Pallof press requires that the loading be a lateral force applied at the hands, resisted from a standing or kneeling position. To achieve this with a dumbbell, you'd need to either fix your feet to a wall so that your body is sticking out horizontally, and oriented with one side of your body toward the ground. Or you could ...


3

If I got your question right, you have a goal of looking ripped and want to show definition in your muscle as well as separation. I think your journey needs a couple of dynamic variables varying from your fat loss/cutting techniques to changing routines. In general terms, my advise would be as following: Must Do's: Make a plan which consists of a solid ...


3

Having the dumbbells facing each other is different from having them parallel to your shoulders. They do hit the chest, but not as directly: Your shoulders are in a more neutral and protected position, with minimal stress to the pec tendons. It's essentially safer and easier to go heavy with this form. It emphasizes your triceps, lats, and pecs in that ...


3

Sathyaish, It seems like everyone is already giving you some good tips. And I agree with Moses regarding his tips and plan for you. However, the truth about sustainable weight loss has a lot to do with dieting and less with exercising. I don’t know your diet, but whenever I consult my patients and clients, and hear them saying that they have gained the ...


3

I have spin lock bars that I made permanent. I put a pipe wrench on a star on one side with the floor to hold it and wrench down the other side with another pipe wrench. So far they have stayed tight. No lock lite, this way if you want to take them apart you still can.


3

I have 2 suggestions for you which I think can be useful to you. The first is regarding your chin ups. You mentioned that at this time you are not strong enough to perform chin ups and therefor want to do negative chin ups. I think you may be better off getting your self a resistance band and looping it over the bar to help you perform full range of motion ...


3

You should get the dumbbells in place by using a dumbbell hang power clean, described here on exrx.net. The back remains locked in a neutral, naturally arched or flat position during the movement. In the meantime, you should figure out a way to squat with a barbell. One's squat is naturally greater than one's clean, and a dumbbell squat doesn't take long to ...


3

what newbie gains are not: when you start working out you have 2 months to workout every day as hard as possible and eat all the food in the world because if you don't you will have wasted an opportunity window. what newbie gains are: you start with a 45 bar squat and add 15 lbs every week and in 12 weeks your are squatting 225 lbs. essentially newbie ...


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