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Dumbbells

Dorian Yates Back Workout Blood Guts Training Program

We're doing pullovers first,because it's isolating the lats without bicep involvement. Usually the weak link in our latexercise is our biceps are gonna give way. So we're just trying to workthe lats without having any biceps involvement. If we had a pullovermachine, that's ideal,

because it's full rangeall the way around, where a dumbbellis only half range, but we work with what we got. That's what we got today,so we use dumbbells. Good, two, good. From there, man, yeahé Good, ten, now if you go,you can count past ten. That's eleven, yeah.

Twelve, okay, I'lldo it with you, man. I'll do it with you. All right, then.Good on you. Okay, boyo. Is this the samething, brotheré Yeah, nice and tight, then. Good stretch, good pull. Two, three, four, five, good.

Come on, six, strong. Seven, go all the way, eight. Big pull. Squeeze, nine, one more. Last one. I got it. We're gonna use a pulldownwhere the biceps are coming into play.

Nice stretch, bring'em down, squeeze. All the way down, man. There, squeeze, yeahé Pause at the chest, good. Pause, good. Keep the body still, man. There, good. That's better.

Nice, two more. All the way down, squeeze. One more, all theway down, squeeze. Nice, nice, nice. Arch at the bottom, yeahé Because if you pull down andyou're like this.you're not getting a contraction. It's gonna be like that.

8 Best Dumbbell Exercises Ever HIT EVERY MUSCLE

What's up guys, Jeff Cavaliere, ATHLEANX.COM. Let's take a look today at the best Dumbbellexercises that you can be doing, and we have to qualify first that these exercises werechosen because I feel like you can get the best bangfor your buck if you're going to do just a few exercises with a Dumbbell exercises. And why Dumbbellsé We love them here at ATHLEANXbecause they allow you to train like an athlete. You have that three dimensional freedom thatyou just aren't afforded with a bar, and you also have that compact space that you canbe using to train at home.

A lot of guys don't have room for a full Barbellset but they can clearly fit some Dumbbells in their house and therefore get a great workoutin. So let's take them and break them down oneby one and point out the benefits of each as we go. Alright first up is the Dumbbell Curl andPress. And yes, this is a compound exercise. Most of the exercises in this tutorial will becompound exercises. Because again, we have to get the most bangfor our buck, get that work done, get the muscles working quickly.

Well with the Dumbbell Curl and Press we havea Bicep movement and a Shoulder movement. And what's great is we actually get them toblend themselves together, a pull and a push, because of the functionof the Biceps. We know that the full function of the Biceps,to fully contract, has to include some sort of elevation or flexion here of the Shoulder. Well we get that, we get the Curl, we getto continue it right up and through into a flex Shoulder which completes the ShoulderPress. So we have antagonistic muscles that normallydon't like to work together that are actually

working together for the common good hereto create a great exercise. Next up is an exercise I like to call theCrush Grip Goblet Squat. Yes it's a Goblet Squat, we know that a Goblet Squat is a greatway to train our lower body. Everything, our Glutes, our Quads, our Hamstrings,and what's great about the Goblet Squat is it actually drops us right down into our naturalcenter of gravity. So for those people that have a difficulttime figuring out where they should be squatting or how wide their feet should be, if you attempt the Goblet Squat normally,you'll squat right into the position that's

most comfortable and biomechanically correctfor you. Beyond that, with the Crush Grip we're actuallygetting a chance to incorporate some upper body activity into what would normally bea passive movement for our upper body. If you grab a Dumbbell, on the normal GobletSquat position which is just holding underneath, you're not really doing anything activelyto hold that Dumbbell, other than supporting it with your hands.But with the Crush Grip, you're actually squeezing the Dumbbell between your hands. You're getting an activation of the Chest.You're getting an activation of the Delts.

You're getting an activation of your Traps.You're getting an activation of your Core. Everything now is working, from top to bottom. This makes a superior version of a GobletSquat, which was already a great exercise. Next up what some people call the Upper BodySquat, the Dumbbell Pullover. I've covered the Dumbbell Pullover now intwo references. One as a back exercise and one as an upperchest exercise. You know what, I don't care how you do it,it's all in the technique. Either way, this is one of the best exercisesyou can do, especially if all you've got is

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