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Hey, there.
For those who don't know, my name is Frankie Romeo,
and I'm a certified personal trainer and a senior at Virginia Tech.
Before I get started, yes, I'm in my basement.
There's an ice storm outside, and traveling is not a good idea.
Thankfully, though, I have everything I need to share with you some common dumbbell exercises,
and most importantly, I will describe the execution and technique
of each movement, which are often overlooked.
Let's get started.
To begin, weighted front lunges.
Hold the dumbbell in each hand.
The weight of the dumbbell depends on one's experience and strength level.
Beginners should use a five- to 10-pound dumbbell.
Maintain an upright posture with your shoulders pinched back.
This is also called scapular retraction.
Take a larger than normal step forward with one leg.
Keep your balance as you gently lower the back knee towards the ground.
In this position, your legs should each form close to two 90-degree angles.
The majority of your weight should be on the front heel, to reduce stress on that knee.
Press the front heel into the ground, exit the lunge,
and return to the starting standing position.
Repeat this motion in an alternating fashion.
Increase or decrease the dumbbell weight as needed to maintain proper posture
and form while still challenging yourself.
Those who lack the balance to perform this exercise effectively should practice body weight
front lunges with hands on the hips to improve stability.
Complete eight repetitions on each leg for a total of 16 repetitions.
Next, the dumbbell bench press.
Make sure you have a spotter during this exercise.
A spotter is a partner who oversees you while performing an exercise
for safety and assistance when needed.
Begin by either holding a dumbbell in each hand and slowly lowering your body face-up on a bench
or having a spotter carefully hand you the weight.
Bring the weight with straight arms over your chest and, in a controlled manner,
lower each dumbbell to the sides of your chest, just below the armpits.
In this position, your elbow should form a 45-degree angle with your torso
to equalize stress on your triceps, shoulders and chest.
Press each dumbbell back over your chest.
Make sure to keep your hips on the bench throughout the exercise
to avoid lower back strain.
When you complete a set, either bring each dumbbell towards your thighs
and let the momentum carry you up to the seated position, or have the spotter take one dumbbell
and sit back up while controlling the other dumbbell with both hands.
If this exercise is too difficult, regardless of the weight, practice push-ups from the knees
to develop a foundation of upper body strength.
Complete three sets of eight repetitions.
Lastly, bench rows.
Hold the dumbbell in one hand.
That same side foot stays on the floor.
The other hand and knee are planted on the bench so that you are bent over,
close to parallel with the floor.
Maintain a neutral spine by lifting your hips and pinching your shoulders back.
Again, this is called scapular retraction.
Raise the dumbbell so that your elbow comes up against the side of your torso.
In this position, your arm should be at a 90-degree angle.
Lower the dumbbell so that your arm is straight,
but don't let the weight bring down your shoulder, like this.
Be sure to maintain that neutral, parallel position.
A more advanced variation involves the same movement while keeping both feet on the ground,
with only one arm planted on the bench, below your chest.
The hips stay low, and the spine remains neutral,
as you are essentially holding an incline plank while performing a dumbbell row.
Complete three sets of 12 repetitions with each arm.
I hope you enjoyed this video and learned something that you can implement
into your workout next time you visit the gym.