Home » Exercises

Dumbbells

  • Row - external rotation - press

    The row - external rotation - press is a beginner exercise to strengthen the rotator cuff, the scapula retractors and the posterior deltoid. This will improve shoulder stability and prevent injuries.

  • YMCA on stability ball

    The YMCA on stability ball is a combination of four exercises, to strengthen the rotator cuff, the posterior deltoid and the scapula retractors. Balancing on the stability ball emphasizes core stability. This exercise is suitable for intermediate and advanced fitness levels.

  • Shoulder around the clock on stability ball

    The shoulder around the clock on stability ball is an intermediate level exercise to promote rotator cuff strength and shoulder stability. Balancing on the stability ball while lifting one dumbbell places a high demand on the core to maintain proper form.

  • Prone cobra

    The prone cobra is a beginner exercise to strengthen the rotator cuff, the scapula retractors and the posterior deltoid. This will improve shoulder stability and reduce the risk of shoulder injuries.

  • Horizontal shoulder abduction

    The horizontal shoulder abduction is a beginner exercise that targets the muscles of the posterior shoulder region, the rotator cuff and the scapula retractors. The instability of the stability ball requires good balance to maintain proper form.

  • Dumbbell jerk

    The dumbbell jerk is a beginner exercise that targets the muscles of the legs, core, shoulders and arms. Introducing dumbbell Olympic lifts provides training variety and increases the recruitment of stabilising muscles, enhancing joint stability.

  • Alternate dumbbell jerk

    In this exercise the athlete lifts only one dumbbell at a time, while the opposite arm remains at shoulder height. The alternate dumbbell jerk is a beginner exercise to develop power. This exercise targets the muscles of the legs, core, shoulders and arms. Unilateral Olympic lifts add variety to your training. 

  • Dumbbell clean

    The dumbbell clean is an intermediate level exercise to develop total body power. This exercise is sport-specific for any sport that requires combined explosive hip and knee drive.

  • Alternate dumbbell clean

    The alternate dumbbell clean is an intermediate level exercise to develop total body power. In this exercise, the athlete lifts only one dumbbell at a time, while the opposite arm remains at the side. Unilateral Olympic lifts require greater balance and coordination and provide training variety.

     

  • Single-leg dumbbell clean

    The single-leg dumbbell clean is an intermediate level exercise to develop power. This exercise targets the muscles of the legs, core, upper back, shoulders and arms. The one-leg stance emphasizes single-leg stability and balance.