3 Dumbbell Exercises for Calves

by glenn on October 15, 2017

Three Top Dumbbell Exercises for Calves Recommended By Personal Trainers

Calves can be an ignored muscle group. You might see people in the gym who look like they spend a lot of time there, but they forget to work on their calves. Don’t be like them, try these exercises that can be done with a dumbbell.

Dumbbell Seated One-Leg Calf Raise

Sit on a bench with a block about one foot out from the bench. Take a dumbbell and rest it on your right thigh, roughly three inches above the knee. Place the ball of your right foot on the block. Exhale and raise your toes as high as possible. Contract the calf muscle and hold. Slowly inhale and return to the starting position. Make sure to stretch down as far as possible when returning to the starting position. Do 10 to 12 reps and then repeat with the opposite leg.

Standing Dumbbell Calf Raise

Stand with feet shoulder width apart and a dumbbell in each hand. Hold hands so palms are facing forward. Place the ball of the foot on a board that is stable and provides a two to three inch rise for the ball of the foot, while the heel extends off and rests on the floor. With toes pointing straight, exhale and contract the calf as you raise the heel off of the floor. Hold for one second, and then inhale as you lower the heel and return to the starting position. Repeat.

Dumbbell Jump Squat

Take the position for a standard squat with a dumbbell in each hand. Move to the balls of your feet and your toes. When you are at your lowest point, propel yourself upward. Land on the balls of your feet, move into the squat position and repeat. Do 10 to 12 reps of this exercise.

An Upper East Side Personal Trainer can be a reliable resource for exercises like these and many others. Yorkville Personal Trainers have varying availability, so now is the time to start a conversation about Upper East Side Personal Training and see if the trainer you think you could work with will have time for a new client.



3 Dumbbell Exercises for Upper Back

by glenn on September 10, 2017

Three Top Dumbbell Exercises for Upper Back Recommended By Personal Trainers

The upper back needs attention during a serious exercise regimen. Below are three exercises using dumbbells that can be very helpful in toning that area of the body.

High Bent-Over Rows

Stand with feet shoulder width apart. Bend at the waist until your torso is parallel with the floor. Keep your neck in line with your spine. Grasp dumbbells with each hand and let arms hang straight. Brace your core and squeeze your shoulders, bringing the dumbbells up until they are level with your shoulders. The wrists can turn naturally during this movement. Slowly lower the dumbbells back down. This increases the workout for both sides of the body. Repeat.

Bent-Arm Lateral

Stand with feet a little more than hip width apart. Take a dumbbell in each hand, and allow arms to relax at your sides. Hold shoulders back and keep the neck relaxed. Tighten your core and lift the dumbbells up and out to the sides. Keep palms facing downward as you do this. Lift to shoulder level, then inhale as you lower the weights to the original position. Repeat.

Bent-Over Shrugs

Start with feet shoulder width apart. Tilt the upper body forward to about 45 degrees. Allow arms to hang down and face palms toward one another as you grasp the dumbbells. Raise and pull back shoulders as you lift the dumbbells. Hold for a moment. Then lower slowly. Make sure the weights do not rest on the ground in between repetitions. Sit in a chair or lay on your chest on a weight bench to provide more stability.

A Chelsea Personal Trainer can help you incorporate these exercises into a regular workout routine. They can also help you determine when it is time to adjust your workout to improve results. Manhattan Personal Trainers have experience and can guide you to improve workouts and cut down on injury. This allows for optimal experience with Midtown Manhattan Personal Training, making it well worth the time and money invested.



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