Barbell Routines - when you only have dumbbells

random_user75

Thanks! I use a dinky work gym, which only has machines, dumbbells, and a smith machine.

Butterfly_1

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LiftAndBalance

Bump to remember

alpine_dog

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rondaj05

Thank you!

WhiteCloud9

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HfxJMac

Thanks for this.

Butterf1y_Effect

Thank you!

HBMairi

Goblet squats are awesome!

I misheard my personal Trainer when I started doing them, and the name stuck... Goblin squats

zichab

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Vini9

Bumping this as I was looking for some info like this Thanks!

itsjustmish

This is EXACTLY what I was looking for! Thank you!

sunseeker100

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RachelX04

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indunna

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mabelbabel1

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lporter229

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CallMeCupcakeDammit

Bumping again. I miss "My Topics"!

tanek747

Really helpful thread, as only have dumbbells so far, thanks!

schpitt

How to target the upper back leg muscles with dumbells? Squats just hit the front.

edit: nm just found the perfect thing! http://www.bodybuilding.com/exercises/main/popup/name/floor-glute-ham-raise

madrose0715

thank you for this

PikaKnight

schpitt wrote: »

How to target the upper back leg muscles with dumbells? Squats just hit the front.

edit: nm just found the perfect thing! http://www.bodybuilding.com/exercises/main/popup/name/floor-glute-ham-raise

Upper back leg muscles? You mean your glutes? If so:

Glute Bridges (it is a bit of a pain, but you can use dumbbells with these)
Single Glute Bridges
Feet Elevated Glute Bridges
Bodyweight Hip Thrusts (I've heard you could add dumbbells to this exercise, but I've never tried it myself)

heybales

schpitt wrote: »

How to target the upper back leg muscles with dumbells? Squats just hit the front.

edit: nm just found the perfect thing! http://www.bodybuilding.com/exercises/main/popup/name/floor-glute-ham-raise

Heavy enough dumbbells, and the increased range of motion with them, makes straight-leg deadlifts great for the hamstrings (back leg muscles), if that's what you are talking about as opposed to the front leg muscles (quads).

But above comment if upper back-leg muscle means glute. Which is not hamstring and opposite quads.

bogo_baby

Noting for later

MsDos

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giusa

Another post just ref this. Thanks to the OP for the information!!!!

tanek747

I find it's becoming challenging positioning and holding enough dumbbell weight into position on my knees to really progress on for example seated calf leg raises. Leftovers of walking a lot from when really heavy perhaps. We don't have any barbells currently.

heybales

tanek747 wrote: »

I find it's becoming challenging positioning and holding enough dumbbell weight into position on my knees to really progress on for example seated calf leg raises. Leftovers of walking a lot from when really heavy perhaps. We don't have any barbells currently.

Since to engage the soleus rather than gastroc you merely need to have bent knee, you could probably do standing single-leg bent-knee calf raises, perhaps with heavy dumbbell in hand too, balancing with other hand.
Knee can bend about the amount it would in a deadlift, locked in to that position, but use ankle to raise and lower yourself.
You should feel it rather well.

tanek747

heybales wrote: »

tanek747 wrote: »

I find it's becoming challenging positioning and holding enough dumbbell weight into position on my knees to really progress on for example seated calf leg raises. Leftovers of walking a lot from when really heavy perhaps. We don't have any barbells currently.

Since to engage the soleus rather than gastroc you merely need to have bent knee, you could probably do standing single-leg bent-knee calf raises, perhaps with heavy dumbbell in hand too, balancing with other hand.
Knee can bend about the amount it would in a deadlift, locked in to that position, but use ankle to raise and lower yourself.
You should feel it rather well.

Thanks I'll try that! I've been doing single leg standing calf raises (from ankle) with 20kg in each hands but it's a bit harder for balancing with no free hand and back and arms get quite worked out that way even if it's leg day. Maybe having the knee bent not straight will let me lower the weight and get a good effect still which would be great. My strengths a bit uneven as I'm pretty new to lifting.

giusa

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