Dumbbell Exercises - SPORTSTECH AH150 Manuel

5. DUMBBELL EXERCISES

Standing dumbbell curl
Target muscles: biceps
Stand upright and keep your back straight. Make sure that your elbows are
close to your body. The dumbbells are kept at waist height at rest and lifted up
alternately to the chest.
One-armed, bent over rowing
Target muscles: large back muscle (latissimus), biceps and trapezius mu-
scle
Support yourself with one arm on a bench (height of a seat). Your upper body
should lean forward but remain straight. Pull the barbell up to the level of your
chest. The elbow is passed to the side of the upper body.
One-legged squat with dumbbell
Target muscles: quadriceps, gluteus, hamstring
Hold the dumbbells at your waist and take a lunge forward when standing up-
right. The front knee should not go over the tip of the foot. Keep this position
short and straighten up again in a controlled manner.
Tricep kickbacks
Target muscles: triceps
Take a step forward and lean your torso forward. Extend your arm straight back.
Hold the position and only move the barbell with your forearm. Tense your
triceps while stretching your arms.
Lateral Raises
Target muscles: deltoid (shoulders)
The dumbbells are held at waist height. The palms face the body. Lift the dumb-
bells up to head height and keep the position short. Carry out the movement in
a controlled manner and without gaining momentum. Bring the dumbbells back
to the starting position.
Front raises, alternately in the hammer grip
Target muscles: anterior deltoid, arm flexor
Stand with your back straight. Hold the dumbbells at the waist, on the side of
your body. Alternately lift a barbell to chest level. Hold the position for a short
while and bring your arm back.
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