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Excerpts — Dumbbell Training

Benefits of Training With Dumbbells

Training with dumbbells provides a variety of advantages. Some of the advantages are practical and some are physiological, but without a doubt, dumbbells will be a good addition to your training program.

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Designing a Dumbbell Program

Designing effective resistance training programs is critical for achieving optimal results. You can use great technique and train with great intensity, but unless you follow a program that has been well thought out, you will never achieve the best results.

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Sample Dumbbell Exercises: Lower Body

People sometimes have a tendency to emphasize the upper body in strength training programs because they often equate being strong and powerful with having big arms or a big chest. In reality, however, most sports are lower-body dominant.

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Sample Dumbbell Exercises: Total Body

Total-body exercises, those using the major muscles groups in both the lower and upper body, are the weightlifting movements, better known as Olympic lifts.

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Sample Dumbbell Exercises: Split Alternating-Feet One-Arm Jerk

Instructions 1. Stand with the feet about shoulder-width apart and rest a dumbbell on the right shoulder. 2. Sit back until you are at the depth of a vertical-jump attempt. Keep the heels on the floor.

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