Exercise Database

Decline Dumbbell Bench Press

Decline Dumbbell Bench Press

decline dumbbell bench press

  • This hits the sternocostal head.
  • Make sure legs are secured!
  • Palms facing away, forearms perpendicular to floor.
  • Drop the weights after the set, rather than trying to lower gently.

Dip Machine

Dip Machine

dip machine

  • The dip machine hits All Three Heads of the tricep.
  • Make sure the arms go fully straight.
  • Hold for a count of ONE with arms extended.
  • Focus on feeling the tricep working.

Dumbbell Chest Flyes

Dumbbell Chest Flyes

dumbbell flyes

  • This hits the Sternocostal Head.
  • Keep a slight bend in the elbows.
  • Try to lower in a wide arc, that’s more important than how far back you reach.
  • Hold the dumbbells over the lower chest, NOT up level with upper chest/neck.
  • Squeeze the pecs at the top of the movement.

Dumbbell Hammer Curl

Dumbbell Hammer Curl

dumbbell hammer curl

  • This hits the Brachialis.
  • The Brachialis responds best to a slow movement.
  • Keep your wrists facing each other through the whole movement.
  • Don’t use a weight so heavy you have to rock your body backwards to lift it up.
  • To increase the focus, you can do alternate curls (one arm at a time).
  • Make sure you fully extend the arms at the bottom of the movement.

Dumbbell Tricep Extension

Dumbbell Tricep Extension

  • A variation of the French Press.
  • This can hit All Three Tricep Heads.
  • You can also do this exercise from standing.
  • For added focus, try the movement with one arm.
  • Extend the arms straight overhead, keep the body stiff.

E-Z Bar Curls

E-Z Bar Curls

e-z bar curls

  • The wider grip hits the Short Head and the narrow grip hits the Long Head.
  • As always, don’t move your body too much.
  • Make sure you fully extend the arms at the bottom of the movement.
  • This is a good exercise for heavy low-rep work to stimulate growth.