dumbbell extensions lying quad
A extension lying quad is a great exercise for strengthening the quads
To perform this exercise, lie on your back with your legs straight and hold a dumbbell in each hand, arms extended to the side
Slowly raise both legs to a 45-degree angle and then lower them back down
Repeat
One of the more difficult variations of this exercise is an extension lying quad with a neutral grip (palms facing your thighs)
This variation requires you to stabilize the dumbbells as you raise and lower your legs
Start with a light weight to get used to how it feels to hold the dumbbells for muscle in this position and then gradually increase the resistance as you grow stronger
To do an extension lying quad with a neutral grip, lie on your back with your legs straight and hold a dumbbell in each hand, arms extended to the side, palms facing each other
Slowly raise both legs to a 45-degree angle and then lower them back down
Repeat
Another extension lying quad variation is an extension lying quad with a decline
This exercise is more challenging because you have to lift your legs a greater distance, and gravity provides more resistance as the weight gets higher
To do this exercise, lie on your back on a decline bench with your heels hanging off the end
Hold dumbbells vertically above your thighs
Slowly raise both legs to a 45-degree angle and then lower them back down
Repeat
Another variation of this exercise is an extension lying quad with a narrow grip (palms facing each other)
This variation requires you to stabilize the dumbbells as you raise and lower your legs
To do an extension lying quad with a narrow grip, lie on your back on a decline bench, with your heels hanging off the end
Hold dumbbells vertically above your thighs, palms facing each other
dumbbell extensions
The extension is a weight training exercise that targets the extensors of the spine with dumbbells, primarily the erector spinae
The movement involves bending at the waist and extending one’s arms out to a “T” position with weights in each hand
The exercise can be performed with a dumbbell chest, which is generally easier on the back, or by holding weights at arm’s length
It is an isolation exercise that also requires balance and coordination
Dumbbells are typically used because they allow for more freedom of movement of each arm, but barbells are sometimes preferred because they may be easier on the back and provide better stability during performance
The movement is commonly referred to as a “weighted back extension” in many gyms and fitness books today
This exercise is also commonly used in effecting weight loss as it primarily targets the gluteus maximus muscle and erector spinae muscle groups
The erector spinae group provides the posterior force that brings the body upright during walking or running, and thus strengthening this group can facilitate improved posture
Weighted back extension is one of the most common exercises in a gym today, many teens and adults use this exercise to improve their lower back strength, posture and shape
The back extension also helps increase flexibility in the spine, and improves balance
The back extension is performed by lying face up with feet on the floor or knees bent and hands holding a pair of weight plates at arm’s length above the chest, palms facing the ground
The exercise begins by bending at the waist while keeping the back flat and chin up, ending with arms parallel to the floor in a straight line from head to hips
The hips are flexed as far as possible until you feel a slight arch in your lower back
Incline dumbbell press
lying dumbbell extension
The lying extension is a great exercise for the glutes and hamstrings
It is one of the best exercises for those who want to work on their lower back, too
The lying dumbbell extension can be done with just one or two dumbbell exercises, and it doesn’t require any equipment
The exercise also can be done with a barbell, a cable machine or the glute ham raise machine
If you are doing it correctly, it will give you an intense contraction in your glutes
This exercise is great for adding muscle to your legs, but you should consider other exercises (like squats and lunges) if you want to get bigger thighs
The lying dumbbell extension is mainly an exercise that focuses on the lower back and the glutes
This is not a basic leg workout
It’s a secondary exercise that will help develop your lower back muscles and shape your glutes
What You Need Setup: Change clothes and do some light cardio before you begin your workout
It’s better not to have a heavy break between this exercise and other exercises you will do
Place a bench, box or chair in front of where you are standing
You can place the bench as close to you as possible
Then, step over the bench and onto it so that it is behind your legs
Make sure that it is about a foot or two wider than your knees, but not too wide so that it interferes with what you are doing
How to Perform the Lying Extension Exercise The motion of this exercise is basically the same as that of running on a treadmill
You start by lying on your back and using your hands to pull the dumbbells towards you until they touch at the gluteal crease with in your buttocks
Next, lift up your chest and draw one shoulder up until it is perpendicular to the ground
Dumbbell hip thrust power clean
dumbbell quad extension
A quad extension is a weight training exercise that targets the quadriceps muscles with dumbbells
This is a great exercise for developing the strength and size of the quadriceps muscles
A quad extension seeks to isolate the quadriceps muscles and to put them through an eccentric contraction
This exercise targets the hamstrings, since they also work with the quadriceps in every step you take and many other lower-body movements
A correct quad extension will not include any motion at the hip or knee joints, as these are of secondary importance during this movement
During a traditional squat, for example, your knees will flex and extend as your hips move back and forth
This means that you should not perform an exercise more for the sake of performing
All exercises should be done with a purpose and a plan, with the goal of achieving something in mind
The quad extension is a great movement for developing the strength and size of the quadriceps muscles (quads)
The quad extension is an essential exercise in any leg training program, as it allows you to develop this large muscle group, which is responsible for your athletic performance
These exercises require good control and balance
They are more comfortable if you have access to parallel bars, so you can place your forearms against them while doing the exercise
Use a weight that allows you to complete 10 repetitions maximum (10 RM) each set
Sets: 3 (Higher repetitions can be done during the first two sets, but not during the third set
) Rest Interval: 90 seconds between each set
Perform 5 to 8 reps on the second and third sets
Perform 15 to 20 reps on the first set, but do not perform any more than these number of repetitions
Rest until your muscles have recovered, then repeat this sequence twice more
Dumbbell overhead press
dumbbell 45° hyperextension
A 45° hyperextension is a great way to work the lower back and hamstrings
Steps: -Lie on your back on the floor with your knees bent and feet flat on the floor
-Hold a dumbbell in each hand, palms facing each other, arms extended straight up above your chest
-Bend at the waist so that your torso is parallel to the ground, keeping your back flat and head up
-Extend one leg straight out behind you, keeping it straight as you bend at the waist and extend both arms overhead
-Slowly return to starting position by bending at the waist and bringing one arm down at a time
What it does: -A 45° hyperextension stretches the hamstrings and lower traps, engaging the lower back muscles
-This movement activates the erector spinae muscles, which run down the spine and assist with spinal stability
-The strength of these muscles plays a key role in helping you stand up from a fall or change of position
-These muscles also help you bend your knees to help absorb shock when you drop something heavy
-The same muscles are responsible for “planking” while doing push ups, which is why they are sometimes referred to as stabilizer muscles
-The hamstrings serve as a powerful lever during the leg extension phase of a chop exercise
-Stretching your hamstrings is especially beneficial if you’re trying to build up muscle power
How it compares: -A 45° hyperextension stretches the lower back, which is more agonist than extensor
-You use the hamstrings and erector spinae muscles to stabilize your body when you’re running or doing other activities that require movement at an angle
-Because this exercise does not involve locking out at all, you will not be able to break through into the concentric part of your next rep or set
dumbbell drawing
A drawing is done by using two lines to make the shape of a dumbbell that lunges push up
One line is longer than the other, and the long line is used to draw the first shape
The second shape is drawn around the first, with the long line of the new shape overlapping the first
The two shapes overlap in a small area on one side of their lines
Careful, slow strokes must be used to keep the shape clean
The two lines used for a drawing are called the base line and the outside line
A drawing is done by using two lines to make the shape of a dumbbell
One line is longer than the other, and the long line is used to draw the first shape
The second shape is drawn around the first, with the long line of the new shape overlapping the first
The two shapes overlap in a small area on one side of their lines
Careful, slow strokes must be used to keep the shape clean
The longer line should be drawn inside or outside of this area depending on how it is being used in the drawing
In some cases, only one side may be shown and not both
When a circle is drawn with two lines attached to each other, both lines are shown by connecting them together one end at a time until they have both been connected to form a complete circle
The second shape is drawn from dots at each side of the first shape
Each dot will be on an intersection between the two lines of a dumbbell and a dot should not touch any other lines in order for it to count as a successful drawing
