Using a dumbbell set in your weightlifting workout is a great way to burn calories and maintain tighter control over the weight you’re working with. Dumbbells are extremely shortened versions of barbells that are for use in one hand, instead of both hands. One excellent workout that you can perform with dumbbells is the deadlift with a rowing motion.
Performing the Dumbbell Deadlift with Row
Proper position is the key to obtaining the most effective workout. You will need to position your feet just about shoulder width apart. The weights should be positioned just to the outside and slightly forward of your feet, parallel to your feet.
Bend forward slightly and bend your knees until your shoulders are directly above your knees. Grasp your dumbbells and straighten your knees, coming to an almost upright position, staying slightly bent over.
The rowing motion is very simple. Your weights need to follow your legs and hips. Lift until your upper arms are parallel to the floor. The weights will come up to just slightly above your waist. Lower the weights until your arms are fully extended. Next is to assume the squat, bending your knees until the weights are suspended between your knees and ankles.
Even though you won’t be using heavy weights, especially when just starting this exercise program, you need to keep your back straight from your waist up to your shoulders. Some will say that you should arch your back to intensify the exercise; however, back arching has been shown to cause lower back injury.
Start with smaller weights, in the area of five to 20 pounds if you’re not already on some sort of weightlifting regimen. You want to “feel the burn,” but you don’t want to overdo it. Start with 10 reps and 10 sets. If you aren’t experiencing a burn, move to 10 sets of 15 reps. Take a break of about one to two minutes between sets. Inhale on the way down and exhale on the way up.
Intensify the Exercise
Over time the weight you’re working will begin to feel lighter and lighter. You can intensify the workout by performing the exercise faster. After a week or so, add reps and sets to your workout. After a month, you can add five pounds to each dumbbell, or buy a set of weighted wrist bands for the same effect. For an even greater intensification, add a set of 25 push-ups between deadlift sets.
Warm-ups Prior to Workouts
As a further means of preventing injury, you need to warm-up your muscles before you work them out. Run in place for 60 seconds. Do some jumping jacks to get the blood flowing in your arms. After this easy warm-up, perform a complete set of stretching exercises, remembering to stretch your arms thoroughly.
Performing the dumbbell deadlift with row is an excellent exercise to strengthen you abdominals, glutes, hamstrings, quads, biceps and triceps. As with any exercise routine, you should speak with your doctor prior to beginning this program to ensure that you’re healthy enough.