4x Arnold Champion and new mother Candice Carter-Lewis takes you through her dumbbell circuit workout. Try this circuit workout if your short on time.
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Dumbbell Circuit Workout: Complete 3-4 Rounds
1. Standing Dumbbell Curls: 10-15 reps
2. Squat w/ Front Raises: 10-15 reps
3. Upright Row to Front Raise: 10-15 reps
4. Dumbbell Front Raise to Lateral Raise: 10-15 reps
5. Standing Dumbbell Curls: 10-15 reps
6. Squat w/ Front Raises: 10-15 reps
| Lateral Raise |
This is one of the most popular and best isolation exercises in the weight room, but it's tougher to master than it seems. Beginners usually benefit from two cues: lead with your elbows, and only go down until your arms are about 30 degrees out from your sides. Both will help your raises be better—and more difficult.
| Front Raise |
The "why" of this move is simple enough: raising your straight arm directly in front of you activates the anterior head of your deltoids. But it's not a must-do for everyone! Presses hammer the anterior delts, and these muscles already tend to be disproportionately large among individuals who overdo chest training compared to back training.
So, if you're only going to do one variation, which one is best? Single-sided dumbbell or cable raises are great because each side works independently, or alternating. This maximizes the mind-muscle connection, but also helps to build balanced shoulders.
| Upright Rows |
Upright rows have a reputation as a shoulder destroyer, but like anything, it's all about how you perform them. As personal trainer Jimmy Peña explains in the article, "How Wide Should My Grip Be on an Upright Row," don't take a close grip, which can internally rotate your shoulders. Instead, take a wider grip where your upper arms go directly out to your sides.
The science backs this up, too. A wider grip has been demonstrated to both significantly increase delt activation and also minimizing the biceps' role in the movement. You can also perform these one arm at a time to get the same effect.
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