DB HAMMER CURL: 1-LEG SUPPORTED ALT- ARM + ISO-HOLD The single-leg supported alternating-arm DB hammer curl with iso-hold requires you to maintain a stable position on one leg while performing a biceps curl with alternating arms. To achieve a sound single-leg supported position, stand in front of a bench or box and place one foot on top. The height of the box should be no higher than 18, and some people may need a lower height to accommodate their range of motion. Ideally the thigh of the up leg will be parallel to the ground. Place the foot that is on top of the box straight ahead with the knee stacked on top of the ankle or slightly ahead of it. The foot of the down leg should be straight as well, and the knee should be slightly bent to avoid hyperextension while keeping the leg straight. Most of the exerciser s weight should be on the down leg, with the up leg providing some assistance with balance. Curl both arms towards shoulders. Keep the left arm up while lowering the right arm down to starting position. Perform a curl with the right arm and then keep that arm up while performing a rep with the left arm. Continue in an alternating manner for desired reps or time.
DB CURL TO PRESS: 1-LEG SUPPORTED The single-leg supported DB curl to press allows you to work on building single leg strength and balance while performing an upper body combo movement. To achieve a sound single-leg supported position, stand in front of a bench or box and place one foot on top. The height of the box should be no higher than 18, and some people may need a lower height to accommodate their range of motion. Ideally the thigh of the up leg will be parallel to the ground. Place the foot that is on top of the box straight ahead with the knee stacked on top of the ankle or slightly ahead of it. The foot of the down leg should be straight as well, and the knee should be slightly bent to avoid hyperextension while keeping the leg straight. Most of the exerciser s weight should be on the down leg, with the up leg providing some assistance with balance. Curl both arms toward the shoulders. You may keep the palms facing inward, or supinate (rotate so that palms are up) with the curl. Press overhead, keeping palms facing inward or rotating so they face forward. Lower the dumbbells back to the shoulders, then uncurl the arms to starting position. Repeat for desired reps or time.
DB 90-DEGREE LATERAL RAISE The DB 90-degree lateral raise emphasizes the shoulders. Keeping the elbow at 90 degrees or slightly greater takes some stress off the shoulders and allows the movement to be done smoothly and with less compensation through the upper traps. You can use a parallel stance as shown on the left, or a slightly staggered stance as shown on the right. I prefer the slightly staggered stance because it offsets the pelvis and decreases stress on the low back. Keeping the elbow at 90 degrees or slightly greater, raise the dumbbell(s) to shoulder height, pausing at the top before controlling the movement back to starting position. Perform one at a time, with both arms, or in alternating-arm fashion.
DUMBBELL LUNGE The DB lunge can be loaded in a hang carry position (left pictures) or a shoulder carry position (right). The shoulder carry is a bit more challenging, but I prefer it for most people because I believe it helps assist with optimal posture. It is harder to slump forward when you are carrying weights at your shoulders! I like to start with a split squat and progress clients to a reverse lunge. Reverse lunges tend to be easier to grasp, movement-wise. Transitioning to a forward lunge is the eventual goal, as forward lunges train the ability to decelerate and absorb forces when moving forward. This is applicable to both sport and life! To perform a reverse lunge: Step back with the right leg. Push off the left foot with emphasis on driving through the heel to return to standing position. To perform a forward lunge: Step forward with the right leg. Push off the left foot with emphasis on driving through the heel to return to standing position.
DB OHP: TALL-KNEELING ALTERNATING-ARM Tall-kneeling DB overhead presses are a variation I tend to use more often than standing presses in my work with clients. Although tall-kneeling can be considered to be a regressed position from which to perform any exercise, I really like that it helps reinforce proper alignment and stabilization. Assume a tall-kneeling position and bring the dumbbells to your shoulders. Take a breath in and get your ribcage aligned over your pelvis. Keep this neutral position established throughout the set. Maintaining good alignment press one dumbbell overhead. Bring the weight back down to the shoulder. Press the other dumbbell overhead, then bring it back down to the shoulder. Continue in alternating fashion for desired reps or time.
DB RDL TO ROW: STAGGERED Performing the dumbbell deadlift to row in a staggered stance trains unilateral leg and hip strength while serving as a precursor to performing the movement on a single leg. The balance demands are decreased, allowing execution of the movement to be performed at the appropriate level. Stand with feet hip-width apart with toes straight ahead and step back with your left foot so that it is roughly six inches behind the heel of your right foot. Maintain neutral pelvis as you sit back into your right hip, keeping the left heel off the floor. Keeping alignment as you perform a row, there should not be any movement elsewhere. Push through midfoot and heel of the right foot to extend the knee and hip as you come to an upright position. Perform for desired reps or time.
DB REACH TO PRESS The DB reach to press is performed in a staggered stance. It challenges the entire body and requires the forward leg to be strong and stable. The rear leg serves as a kickstand, helping assist with balance. The distance between the feet can be adjusted to make the exercise more challenging. Hold a dumbbell in the left hand and assume a staggered stance with the right leg forward. Place the back of the right hand against the low back to encourage optimal posture. Curl the dumbbell to the shoulder. This is starting position for each rep. Hinge forward, keeping the back flat. At the same time, reach the left hand towards the right foot. Reverse the motion to stand upright as you curl the dumbbell to your shoulder. Press the dumbbell overhead, then return it to starting position at the shoulder.
DB REAR FOOT-ELEVATED SPLIT SQUAT The rear foot-elevated split squat (RFESS) is a great way to focus on one leg at a time and introduce a little bit of a balance challenge. I prefer to have my clients get into position from the ground up. This allows them to get situated and feel stable as they come up from the floor. You can modify the exercise to suit the individual by blocking the knee in the down position. Adapting the range of motion by using cushions (I use gardening kneeling pads) is a way to provide the appropriate level of difficulty for most anyone. You can progressively increase the depth of the movement by taking away a cushion or two. In addition, if the bench or box is fairly high, you can work around this by stacking a few cushions. I prefer a slightly angled lower leg as opposed to one that is perpendicular to the floor, coupled with a torso that is angled slightly forward in the bottom position. I feel this setup keeps the pelvis in a neutral position and is much more natural than a perfectly upright torso. In addition, I often have clients place the backs of their hands against their lumbar spine as a way to promote good posture throughout the movement. Get into a half-kneeling position with left knee down and left foot on top of a bench or box. Place the right foot in a position where the knee is not pushed forward of the toes. Perform a slight posterior pelvic tilt and maintain this position throughout the set. Use a hang carry (pictures on the left) or a shoulder carry (pictures on the right). Push away from the floor with the right leg to extend the knee and hip without locking the knee in the top position. Make sure not to shift forward onto the toes of the right foot, allowing the heel to come off the floor. Control the movement back to starting position and repeat for desired reps or time.
DB REVERSE FLYE The DB reverse flye is a straightforward way to train the upper back, which is often a weaker area of the body. These muscles are vital for optimal posture! The movement can be performed from a parallel stance (top pictures) or staggered stance (bottom). Additionally, the movement can be performed with both arms, alternating arms, or one arm at a time. Getting into an ideal bent-over position is imperative for optimal performance. This requires sitting back into the hips and keeping the back flat. At no time should the back round. Neutral spine should be maintained throughout the set. Furthermore, I coach my clients to maintain a neutral neck, as I believe this facilitates a better overall position than looking straight ahead. Avoid shrugging the shoulders and using the upper traps. Keep the shoulders down and back and focus on the elbows leading the movement. Maintain a slight bend in the elbow(s) as you raise the arms up and out from the shoulders. Pause at the top of the movement before returning to starting position under control. Repeat for desired reps or time.
DB SCAPTION: TALL-KNEELING Dumbbell scaption is a relatively simple exercise that strengthens the rotator cuff. It requires you to keep the scapulae in the proper position while moving through the shoulders. Tall-kneeling requires the exerciser to maintain a straight position from the top of the head to the knees. Essentially it is an upright plank. Glutes must be engaged and there should be a slight posterior tilt of the pelvis. If a person s anterior hip mobility is decreased, it may be difficult for them to hold this position. Address the soft tissue quality of their hip flexors and quads and clear any joint restrictions that may be present prior to working in this position. Scaption is performed by raising the arms in a thumbs-up position at a 45 degree angle away from the body. I had a client call this exercise corners because to him it made sense to think of standing in the center of a room with the arms extending towards the corners. There should be no shrugging up or winging as the movement is performed.
DB SHOULDERING SQUAT The DB shouldering squat replicates the same movement typically performed with a sandbag. Have no sandbag? No problemo! Hold one dumbbell or a pair of dumbbells in both hands. Bring the dumbbell(s) to the right shoulder. Squat down. Stand up from the squat and push the dumbbells up and over your head, bringing them to the left shoulder. Squat down and repeat in the other direction.
DB SPLIT SQUAT: 1-ARM OVERHEAD The 1-arm overhead split squat is a twist on a basic movement pattern. Holding one dumbbell overhead challenges the entire body. Choose a weight that allows you to maintain alignment. The arm should stay straight! From a standing position with feet hip width, step back with the right leg so your feet are three feet apart. The right hip should be in extension. Press the right arm overhead. Perform a slight posterior pelvic tilt and maintain this positioning throughout the movement. Keeping the right heel up, lower your body towards the ground without any compensatory movement through the torso. The left knee should not fall inward. Everything should be aligned with the pelvis. Drive through the left foot, keeping the heel on the ground, to return to starting position.
DB SQUAT, CURL, PRESS The DB squat, curl, & press is a compound movement that challenges the entire body. Holding a dumbbell in each hand, squat down and back. Stand up from the squat and curl the dumbbells toward your shoulders. Keeping legs and glutes engaged, press the dumbbells overhead. Return the dumbbells to your shoulders and then return them to the hang position.