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BODY WEIGHT
AND
DUMBBELL
EXERCISES
From
Bodybuilding.com
Compiled by
contradictum
Date: November 27, 2005
Version 1.000
Table of Contents
MUSCLE OVERVIEW............................................................................................................................................................................. 5
M
USCLE
D
IAGRAM
................................................................................................................................................................................... 5
CHEST Î BODY WEIGHT ONLY.......................................................................................................................................................... 6
D
IPS
-
C
HEST
V
ERSION
............................................................................................................................................................................. 6
I
SOMETRIC
C
HEST
S
QUEEZES
................................................................................................................................................................... 6
P
USH
-U
PS
(C
LOSE AND
W
IDE
H
AND
P
OSITIONS
)..................................................................................................................................... 7
P
USH
-U
PS
W
ITH
F
EET
E
LEVATED
............................................................................................................................................................ 7
P
USHUPS
.................................................................................................................................................................................................. 8
CHEST Î DUMBBELLS ONLY............................................................................................................................................................... 9
B
ENT
-A
RM
D
UMBBELL
P
ULLOVER
.......................................................................................................................................................... 9
D
ECLINE
D
UMBBELL
B
ENCH
P
RESS
......................................................................................................................................................... 9
D
ECLINE
D
UMBBELL
F
LYES
................................................................................................................................................................... 10
D
UMBBELL
B
ENCH
P
RESS
...................................................................................................................................................................... 10
D
UMBBELL
F
LYES
.................................................................................................................................................................................. 11
H
AMMER
G
RIP
I
NCLINE
DB
B
ENCH
P
RESS
............................................................................................................................................. 11
I
NCLINE
D
UMBBELL
B
ENCH
W
ITH
P
ALMS
F
ACING
I
N
............................................................................................................................ 12
I
NCLINE
D
UMBBELL
F
LYES
.................................................................................................................................................................... 12
I
NCLINE
D
UMBBELL
F
LYES
-
W
ITH
A
T
WIST
......................................................................................................................................... 13
I
NCLINE
D
UMBBELL
P
RESS
.................................................................................................................................................................... 13
O
NE
A
RM
D
UMBBELL
B
ENCH
P
RESS
...................................................................................................................................................... 14
O
NE
-A
RM
F
LAT
B
ENCH
D
UMBBELL
F
LY
............................................................................................................................................... 14
S
TRAIGHT
-A
RM
D
UMBBELL
P
ULLOVER
................................................................................................................................................. 15
SHOULDERS Î BODY WEIGHT AND DUMBBELLS...................................................................................................................... 16
H
ANDSTAND
P
USH
-U
PS
......................................................................................................................................................................... 16
SHOULDERS Î DUMBBELLS ONLY.................................................................................................................................................. 17
A
RNOLD
D
UMBBELL
P
RESS
.................................................................................................................................................................... 17
B
ENT
O
VER
D
UMBBELL
R
EAR
D
ELT
R
AISE
W
ITH
H
EAD
O
N
B
ENCH
..................................................................................................... 17
C
UBAN
P
RESS
......................................................................................................................................................................................... 18
E
XTERNAL
R
OTATION
............................................................................................................................................................................ 18
F
RONT
D
UMBBELL
R
AISE
....................................................................................................................................................................... 19
F
RONT
I
NCLINE
D
UMBBELL
R
AISE
......................................................................................................................................................... 19
F
RONT
T
WO
-D
UMBBELL
R
AISE
.............................................................................................................................................................. 20
L
YING
O
NE
-A
RM
L
ATERAL
R
AISE
......................................................................................................................................................... 20
L
YING
R
EAR
D
ELT
R
AISE
....................................................................................................................................................................... 21
O
NE
-A
RM
I
NCLINE
L
ATERAL
R
AISE
....................................................................................................................................................... 21
O
NE
-A
RM
S
IDE
L
ATERALS
..................................................................................................................................................................... 22
R
EVERSE
F
LYES
..................................................................................................................................................................................... 22
R
EVERSE
F
LYES
W
ITH
E
XTERNAL
R
OTATION
........................................................................................................................................ 23
S
EATED
B
ENT
O
VER
R
EAR
D
ELT
R
AISE
................................................................................................................................................. 23
S
EATED
D
UMBBELL
P
RESS
..................................................................................................................................................................... 24
S
EATED
S
IDE
L
ATERAL
R
AISE
................................................................................................................................................................ 24
S
EE
-S
AW
P
RESS
(A
LTERNATING
S
IDE
P
RESS
)........................................................................................................................................ 25
S
IDE
L
ATERAL
R
AISE
............................................................................................................................................................................. 25
S
TANDING
D
UMBBELL
S
TRAIGHT
-A
RM
F
RONT
D
ELT
R
AISE
A
BOVE
H
EAD
........................................................................................... 26
S
TANDING
D
UMBBELL
U
PRIGHT
R
OW
................................................................................................................................................... 26
S
TANDING
P
ALM
-I
N
O
NE
-A
RM
D
UMBBELL
P
RESS
................................................................................................................................. 27
S
TANDING
P
ALMS
-I
N
D
UMBBELL
P
RESS
................................................................................................................................................ 27
TRAPS Î DUMBBELLS ONLY............................................................................................................................................................. 28
D
UMBBELL
S
HRUG
................................................................................................................................................................................. 28
S
TANDING
D
UMBBELL
U
PRIGHT
R
OW
................................................................................................................................................... 28
TRICEPS Î BODYWEIGHT ONLY ..................................................................................................................................................... 29
2
B
ENCH
D
IPS
........................................................................................................................................................................................... 29
D
IPS
-
T
RICEPS
V
ERSION
........................................................................................................................................................................ 29
P
USHUPS
-
C
LOSE
T
RICEP
P
OSITION
....................................................................................................................................................... 30
S
TANDING
T
OWEL
T
RICEP
E
XTENSION
.................................................................................................................................................. 30
TRICEPS Î DUMBBELLS ONLY......................................................................................................................................................... 31
D
ECLINE
D
UMBBELL
T
RICEP
E
XTENSION
.............................................................................................................................................. 31
L
YING
D
UMBBELL
T
RICEP
E
XTENSION
.................................................................................................................................................. 31
L
YING
-S
UPINE
T
WO
-A
RM
D
UMBBELL
T
RICEPS
E
XTENSION
.................................................................................................................. 32
O
NE
A
RM
P
RONATED
D
UMBBELL
T
RICEPS
E
XTENSION
......................................................................................................................... 32
O
NE
A
RM
S
UPINATED
D
UMBBELL
T
RICEPS
E
XTENSION
........................................................................................................................ 33
S
EATED
B
ENT
-O
VER
O
NE
-A
RM
D
UMBBELL
T
RICEPS
E
XTENSION
......................................................................................................... 33
S
EATED
B
ENT
-O
VER
T
WO
-A
RM
D
UMBBELL
T
RICEPS
E
XTENSION
........................................................................................................ 34
S
EATED
T
RICEPS
P
RESS
.......................................................................................................................................................................... 34
S
TANDING
B
ENT
-O
VER
O
NE
-A
RM
D
UMBBELL
T
RICEPS
E
XTENSION
..................................................................................................... 35
S
TANDING
B
ENT
-O
VER
T
WO
-A
RM
D
UMBBELL
T
RICEP
E
XTENSION
...................................................................................................... 35
S
TANDING
D
UMBBELL
T
RICEPS
E
XTENSION
.......................................................................................................................................... 36
S
TANDING
O
NE
-A
RM
D
UMBBELL
T
RICEPS
E
XTENSION
......................................................................................................................... 36
T
ATE
P
RESS
............................................................................................................................................................................................ 37
T
RICEP
D
UMBBELL
K
ICKBACK
............................................................................................................................................................... 37
BICEPS Î BODY WEIGHT ONLY ....................................................................................................................................................... 38
C
HIN
-U
P
................................................................................................................................................................................................. 38
BICEPS Î DUMBBELLS ONLY............................................................................................................................................................ 39
A
LTERNATE
H
AMMER
C
URL
.................................................................................................................................................................. 39
A
LTERNATE
I
NCLINE
D
UMBBELL
C
URL
................................................................................................................................................. 39
C
ONCENTRATION
C
URLS
........................................................................................................................................................................ 40
C
ROSS
B
ODY
H
AMMER
C
URL
................................................................................................................................................................ 40
D
UMBBELL
A
LTERNATE
B
ICEP
C
URL
..................................................................................................................................................... 41
D
UMBBELL
B
ICEP
C
URL
......................................................................................................................................................................... 41
H
AMMER
C
URLS
.................................................................................................................................................................................... 42
I
NCLINE
D
UMBBELL
C
URL
..................................................................................................................................................................... 42
I
NCLINE
I
NNER
B
ICEPS
C
URL
................................................................................................................................................................. 43
L
YING
S
UPINE
D
UMBBELL
C
URL
........................................................................................................................................................... 43
O
NE
A
RM
D
UMBBELL
P
REACHER
C
URL
................................................................................................................................................. 44
P
REACHER
H
AMMER
D
UMBBELL
C
URL
................................................................................................................................................. 44
S
EATED
D
UMBBELL
C
URL
...................................................................................................................................................................... 45
S
EATED
D
UMBBELL
I
NNER
-B
ICEP
C
URL
................................................................................................................................................ 45
S
TANDING
I
NNER
-B
ICEPS
C
URL
............................................................................................................................................................. 46
S
TANDING
O
NE
-A
RM
D
UMBBELL
C
URL
O
VER
I
NCLINE
B
ENCH
............................................................................................................. 46
T
WO
A
RM
D
UMBBELL
P
REACHER
C
URL
................................................................................................................................................ 47
Z
OTTMAN
C
URL
..................................................................................................................................................................................... 47
Z
OTTMAN
P
REACHER
C
URL
................................................................................................................................................................... 48
FOREARMS Î DUMBBELLS ONLY ................................................................................................................................................... 49
P
ALMS
-D
OWN
D
UMBBELL
W
RIST
C
URL
O
VER
A
B
ENCH
...................................................................................................................... 49
P
ALMS
-U
P
D
UMBBELL
W
RIST
C
URL
O
VER
A
B
ENCH
............................................................................................................................ 49
S
EATED
D
UMBBELL
P
ALMS
-D
OWN
W
RIST
C
URL
................................................................................................................................... 50
S
EATED
D
UMBBELL
P
ALMS
-U
P
W
RIST
C
URL
........................................................................................................................................ 50
S
EATED
O
NE
-A
RM
D
UMBBELL
P
ALMS
-D
OWN
W
RIST
C
URL
................................................................................................................. 51
S
EATED
O
NE
-A
RM
D
UMBBELL
P
ALMS
-U
P
W
RIST
C
URL
....................................................................................................................... 51
S
TANDING
D
UMBBELL
R
EVERSE
C
URL
.................................................................................................................................................. 52
ABS Î BODY WEIGHT AND DUMBBELLS....................................................................................................................................... 53
A
IR
B
IKE
................................................................................................................................................................................................ 53
A
LTERNATE
H
EEL
T
OUCHERS
................................................................................................................................................................ 53
B
ENT
-K
NEE
H
IP
R
AISE
........................................................................................................................................................................... 54
B
UTT
-U
PS
.............................................................................................................................................................................................. 54
C
ROSS
-B
ODY
C
RUNCH
........................................................................................................................................................................... 55
C
RUNCH
-
H
ANDS
O
VERHEAD
................................................................................................................................................................ 55
C
RUNCHES
............................................................................................................................................................................................. 56
D
ECLINE
C
RUNCH
.................................................................................................................................................................................. 56
3
D
ECLINE
O
BLIQUE
C
RUNCH
................................................................................................................................................................... 57
D
ECLINE
R
EVERSE
C
RUNCH
................................................................................................................................................................... 57
F
LAT
B
ENCH
L
EG
P
ULL
-I
N
..................................................................................................................................................................... 58
F
LAT
B
ENCH
L
YING
L
EG
R
AISE
............................................................................................................................................................. 58
G
ORILLA
C
HIN
/C
RUNCH
........................................................................................................................................................................ 59
H
ANGING
K
NEE
R
AISE
T
O
T
HE
S
IDE
...................................................................................................................................................... 59
H
ANGING
L
EG
R
AISE
............................................................................................................................................................................. 60
H
ANGING
P
IKE
....................................................................................................................................................................................... 60
J
ACKKNIFE
S
IT
-U
P
................................................................................................................................................................................. 61
J
ANDA
S
IT
-U
P
........................................................................................................................................................................................ 61
L
EG
P
ULL
-I
N
.......................................................................................................................................................................................... 62
O
BLIQUE
C
RUNCHES
.............................................................................................................................................................................. 62
O
BLIQUE
C
RUNCHES
-
O
N
T
HE
F
LOOR
................................................................................................................................................... 63
R
EVERSE
C
RUNCH
.................................................................................................................................................................................. 63
R
USSIAN
T
WIST
...................................................................................................................................................................................... 64
S
CISSOR
K
ICK
........................................................................................................................................................................................ 64
S
EATED
F
LAT
B
ENCH
L
EG
P
ULL
-I
N
....................................................................................................................................................... 65
S
IDE
B
RIDGE
.......................................................................................................................................................................................... 65
S
IDE
J
ACKKNIFE
..................................................................................................................................................................................... 66
S
IT
-U
P
.................................................................................................................................................................................................... 66
S
TOMACH
V
ACUUM
............................................................................................................................................................................... 67
T
OE
T
OUCHERS
...................................................................................................................................................................................... 67
T
UCK
C
RUNCH
....................................................................................................................................................................................... 68
D
UMBBELL
S
IDE
B
END
.......................................................................................................................................................................... 68
LATS Î BODY WEIGHT AND DUMBBELLS.................................................................................................................................... 69
G
ORILLA
C
HIN
/C
RUNCH
........................................................................................................................................................................ 69
P
ULLUPS
................................................................................................................................................................................................. 69
V-B
AR
P
ULLUP
...................................................................................................................................................................................... 70
W
IDE
-G
RIP
R
EAR
P
ULL
-U
P
.................................................................................................................................................................... 70
MIDDLE BACK ÎDUMBBELLS ONLY .............................................................................................................................................. 71
B
ENT
O
VER
T
WO
-D
UMBBELL
R
OW
....................................................................................................................................................... 71
B
ENT
O
VER
T
WO
-D
UMBBELL
R
OW
W
ITH
P
ALMS
-I
N
............................................................................................................................. 71
M
IDDLE
B
ACK
S
HRUG
............................................................................................................................................................................ 72
O
NE
-A
RM
D
UMBBELL
R
OW
................................................................................................................................................................... 72
LOWER BACK Î BODY WEIGHT AND DUMBBELLS................................................................................................................... 73
H
YPEREXTENSIONS
W
ITH
N
O
H
YPEREXTENSION
B
ENCH
....................................................................................................................... 73
S
UPERMAN
............................................................................................................................................................................................. 73
S
TIFF
-L
EGGED
D
UMBBELL
D
EADLIFT
.................................................................................................................................................... 74
GLUTES Î BODY WEIGHT ONLY...................................................................................................................................................... 75
B
UTT
L
IFT
(B
RIDGE
).............................................................................................................................................................................. 75
G
LUTE
K
ICKBACK
.................................................................................................................................................................................. 75
L
EG
L
IFT
................................................................................................................................................................................................ 76
HAMSTRINGS Î DUMBBELLS ONLY............................................................................................................................................... 77
D
UMBBELL
L
UNGES
............................................................................................................................................................................... 77
CALVES Î DUMBBELLS....................................................................................................................................................................... 78
C
ALF
R
AISE
O
N
A
D
UMBBELL
............................................................................................................................................................... 78
D
UMBBELL
S
EATED
O
NE
-L
EG
C
ALF
R
AISE
............................................................................................................................................ 78
S
TANDING
D
UMBBELL
C
ALF
R
AISE
....................................................................................................................................................... 79
4
MUSCLE OVERVIEW
Muscle Diagram
5
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