Weights: Page 6

Learn how to do dumbbell regular 21 curls to preacher curls. Presented by Real Jock Gay Fitness Health & Life.BenefitsBicep curls shouldn't always go from hip to shoulder; using half of your range of motion demands greater control within your muscles' working range of motion. For these curls, you'll do half curls (bottom to middle and middle to top), and wind up with a set of full curls against a preacher bench to further isolate the bicep muscle.Starting PositionStand upright with arms at your...

Learn how to do dumbbell swings on single leg. Presented by Real Jock Gay Fitness Health & Life.BenefitsThis combination exercise mixes dumbbell lateral and front raises with a one-legged support to train your shoulders, legs, balance, and coordination. You'll use your entire core and your standing leg to support you as you push your shoulders to the limit.

Squats are probably the most useful exercise you can do at the gym—no other single exercise encourages more muscle growth. With a range of motion that incorporates many different muscle groups in the legs, core and upper body, squats not only strengthen those muscles, but also strengthen the tendons and ligaments that connect them. In addition to their strength-building benefits, squats also teach you core stabilization, which is important for almost any athletic endeavor. Learn how to do...

Learn how to do dumbbell squat thrust with alternate lockouts, an advanced exercise. Presented by Real Jock Gay Fitness Health & Life.BenefitsA strong legs and back demand a powerful core for support. Train all three with this exercise. You'll develop power and control, and you'll feel the results.Muscles WorkedLegsShouldersStarting PositionStand upright with legs more than shoulder-width apart—your legs should be slightly wider than they would be in a standard squat thrust, because you will...

Get the shoulders of a boxer without ever entering the ring. This exercise builds your shoulders with a series of classic boxing moves, with weights in each hand to up the ante. Learn how to do dumbbell punches (the four types are: side-to-side, cross up, cross down, and hooks). Presented by Real Jock Gay Fitness Health & Life.Starting PositionStand upright with your feet wider than your shoulders and your knees slightly bent. Sit down into your hips and engage your abdominals. Hold dumbbells...

Learn how to do dumbbell squat thrust with speed alternate neutral presses. Presented by Real Jock Gay Fitness Health & Life.BenefitsCombine two power moves for an intense leg and shoulder muscle workout. Start with a squat thrust, popping out of a squat to a plank position; follow this with shoulder presses done at speed. Moving between the two exercises while keeping a quick tempo forces you to generate additional power.Exercise1. From the starting position, sit deep into a squat, pressing...

Learn how to do alternate dumbbell swims and dumbbell cross punches. Presented by Real Jock Gay Fitness Health & Life.BenefitsThe back-to-front reach of a freestyle stroke followed by the lateral motion of cross punches trains the entire complex of muscles in the shoulder—deltoids and rotator muscles.Exercise1. From the starting position, sit in a modified squat position: Drop your hips slightly back, putting your weight in your heels and inclining your chest a bit forward. Your back should be...

Learn how to do dumbbell straight-leg deadlift and dumbbell rows. Presented by Real Jock Gay Fitness Health & Life.BenefitsThe dumbbell straight leg dead lift and dead row combines these two challenging exercises into a tough workout for your leg and back muscles.

Learn how to do shoulder dumbbell or plate circles. Presented by Real Jock Gay Fitness Health & Life.BenefitsThis shoulder exercise warms up and strengthens the shoulders using simple circular motions. You can use a dumbbell or a small weight plate, but either way the challenge is to keep the motion small and controlled.

Learn how to do dumbbell clean and presses. Presented by Real Jock Gay Fitness Health & Life.BenefitsThis exercise converts a classic shoulder exercise, often done with a barbell or kettlebell, to take advantage of its leg-busting potential. Put squats between the elements of a clean and press for a maximized leg and shoulder workout.Muscles WorkedLegsShouldersStarting PositionStand upright with dumbbells held in each hand at your sides and your palms facing inward.Exercise1. From the starting...

Squats are probably the most useful exercise you can do at the gym—no other single exercise encourages more muscle growth. With a range of motion that incorporates many different muscle groups in the legs, core and upper body, squats strengthen not only those muscles, but also the tendons and ligaments that connect them. In addition to their strength-building benefits, squats also teach you core stabilization, which is important for almost any athletic endeavor. Learn how to do barbell squats....

Learn how to do dumbbell reverse raises. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do dumbbell chest press incline reduction (incline to decline). Presented by Real Jock Gay Fitness Health & Life.BenefitsThese monster sets of chest presses will work your pecs from top to bottom, and then bottom to top. Use the adjustable incline bench for a circuit of presses, going from incline to flat to decline. Starting PositionSet an incline bench at 45 degrees above horizontal and sit on it with your back against the bench and a dumbbell in each hand. Engaging your center...

Learn how to do face down dumbbell rotate and press on an incline bench. Presented by Real Jock Gay Fitness Health & Life.BenefitsBuilding your shoulders without strengthening your rotators is an invitation to injury. This exercise helps you warm up and strengthen the entire shoulder complex for power with resilience.

Learn how to do seated arnold presses. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do medicine ball pull-overs. Presented by Real Jock Gay Fitness Health & Life.BenefitsPull-overs are excellent for strengthening the lat and serratus muscles around your shoulder blades. If you go for too much range of motion on these, you risk injuring your shoulders, so be sure to use a contained motion with maximum control.

Learn how to do seated dumbbell hammer curls. Presented by Real Jock Gay Fitness Health & Life.BenefitsDumbbell hammer curls isolate and build the brachialis portion of the biceps muscle, making them a great addition to your biceps program.

Learn how to do seated dumbbell shoulder presses. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do twisting dumbbell incline chest presses. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do flat bench dumbbell power press drop set. Presented by Real Jock Gay Fitness Health & Life.BenefitsCombine the difficulty of a drop set with the challenge of adding speed and power to each dumbbell press for a killer chest workout. Muscles WorkedChestStarting PositionFind a pair of dumbbells heavy enough that you will reach fatigue in eight chest presses (fatigue means that you could continue to lift the weights, but would not be able to maintain your form). Lie on your back on...

Learn how to do dumbbell step-up with shoulder press. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do dumbbell fly to presses. Presented by Real Jock Gay Fitness Health & Life.BenefitsThe dumbbell fly to press combination exercise works your pectoral muscles from different angles, giving the benefits of a traditional dumbbell press combined with the pec-stretching benefits of the fly.

Learn how to do dumbbell butterfly swim strokes. Presented by Real Jock Gay Fitness Health & Life.BenefitsThe butterfly swimming stroke, as any swimmer knows, works your shoulders through a full circular motion. Here you replace the resistance of the water with dumbbells.

Learn how to do flat bench dumbbell flys. Presented by Real Jock Gay Fitness Health & Life.BenefitsThe classic dumbbell fly works your chest and your inner chest muscles in particular. It's an essential part of any chest-building regimen.

Learn how to do double dumbbell rows. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do single-arm alternating dumbbell curls. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do triceps single-arm kickbacks. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do single-dumbbell front lunge and power row at bottom. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do speed dumbbell twisting curls. Presented by Real Jock Gay Fitness Health & Life.

Learn how to do dumbbell 45-degree angle raises. Presented by Real Jock Gay Fitness Health & Life.

This exercise focuses on the coordination of upper and lower body, working your biceps, butt, thighs, and hamstrings.

In this episode, Jamie introduces us to four more exercises - a forward lunge for your legs, skipping for your heart and lungs, a bicep curl and shoulder press for your upper body, and a back extension for your lower back.

Learn how to strengthen your wrist muscles with this dumbbells drill.

Learn how to use weights for working multiple joints through multiple exercises. This video gives some great combo weight training exercises.

Learn the correct and safe posture and technique for weight lifting when doing power clean lifts.

Learn the basic information you will need for regular strength training and how to maximize the benefits of your weight training routine.

Personal trainer demonstrates how to do calf exercise on the rotary calf machine.

This video shows how to do a proper dumbbell tricep extension using weights and a bench.

Watch this video for a demonstration of how to do a posterior back fly (or the rear delt) exercise.

The Bowflex is a popular home gym designed to build muscle and strength.