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Allen Hedrick - Dumbbell Training

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Book:
Dumbbell Training
Author:
Allen Hedrick
Publisher:
Human Kinetics Publishers
Genre:
Books / Romance novel
Year:
2019
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One of the most versatile and effective forms of equipment, dumbbells have long been part of the training formula for building strength and power and toning the entire body. Now in Dumbbell Training, Second Edition, former NSCA Collegiate Strength and Conditioning Coach of the Year Allen Hedrick describes how to use dumbbells as a primary mode of training and shows how dumbbells can be an excellent alternative to traditional barbell workouts for just about anyone. Whether you are an athlete wanting to improve your sport performance or a fitness enthusiast wanting to improve upon your current exercise regime, you can use dumbbells to achieve your goals related to fitness, weight loss, increased muscle mass, or improved athletic performance.Hedrick, the former strength and conditioning coach at the United States Olympic Training Center, guides you through proven exercises and programs based on more than 25 years of experience working with athletes. The book is loaded with more than 110 exercises targeting the core, upper body, lower body, and total body. Exercises feature a variety of variations and are supplemented with photos and concisely written exercise descriptions, making it easy to understand each exercise and implement it on your own. Did You Know? sidebars offer interesting details and tips about the use of dumbbell exercises.Youll also find 66 ready-to-use programs that target your specific goals. Fitness-oriented plans will help you with fat loss, general fitness, hypertrophy, and strength, while athletes will find plans for increasing power, speed, agility, and balance in eight popular sports: cycling, ice hockey, skiing, soccer, speed skating, swimming, track and field, and wrestling.If you train with dumbbells, or are interested in starting a dumbbell training program, Dumbbell Training will put you on the path to a refined physique or improved performance.

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Dumbbell Training

SECOND EDITION

Allen Hedrick

Library of Congress Cataloging-in-Publication Data Names Hedrick Allen - photo 1

Library of Congress Cataloging-in-Publication Data

Names: Hedrick, Allen, author.

Title: Dumbbell training / Allen Hedrick.

Description: Second edition. | Champaign, IL : Human Kinetics, [2020] | Includes bibliographical references.

Identifiers: LCCN 2019003949 (print) | LCCN 2019009860 (ebook) | ISBN 9781492587026 (epub) | ISBN 9781492587019 (PDF) | ISBN 9781492587002 (print)

Subjects: LCSH: Dumbbells. | Physical fitness.

Classification: LCC GV547.4 (ebook) | LCC GV547.4 .H43 2020 (print) | DDC 613.7/13--dc23

LC record available at https://lccn.loc.gov/2019003949

ISBN: 978-1-4925-8700-2 (print)

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as of January 2019, unless otherwise noted.

Senior Acquisitions Editor: Roger W. Earle; Developmental Editor: Anne Hall; Managing Editor: Miranda K. Baur; Copyeditor: Janet Kiefer; Permissions Manager: Martha Gullo; Graphic Designer: Julie L. Denzer; Cover Designer: Keri Evans; Cover Design Associate: Susan Rothermel Allen; Photograph (cover): Daniel Grill/Tetra images RF/Getty Images; Photographs (interior): Human Kinetics; Photo Asset Manager: Laura Fitch; Photo Production Coordinator: Amy M. Rose; Photo Production Manager: Jason Allen; Senior Art Manager: Kelly Hendren; Illustrations: Human Kinetics; Printer: Sheridan Books

Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics.

Printed in the United States of America 10 9 8 7 6 5 4 3 2 1

The paper in this book is certified under a sustainable forestry program.

Human Kinetics

P.O. Box 5076

Champaign, IL 61825-5076

Website: www.HumanKinetics.com

In the United States, email info@hkusa.com or call 800-747-4457.

In Canada, email info@hkcanada.com.

In the United Kingdom/Europe, email hk@hkeurope.com.

For information about Human Kinetics coverage in other areas of the world, please visit our website: www.HumanKinetics.com

E7504

Contents Exercise Finder Exercise Primary muscles worked Other - photo 2

Contents

Exercise Finder

`Exercise`	`Primary muscles worked`	`Other muscles worked`	`Single joint or multijoint`	`Page number`
`Chapter 4: Upper Body`
`SHOULDERS`
`Alternating Shoulder Press`	`Anterior Deltoid`	`Lateral Deltoid, Supraspinatus, Triceps, Middle and Lower Trapezius, Serratus Anterior, Pectoralis Major`	`Multijoint`
`Arm Circle`	`Lateral Deltoid`	`Anterior Deltoid, Latissimus Dorsi, Trapezius, Rotator Cuff`	`Single joint`
`Arnold Press`	`Anterior Deltoid`	`Lateral Deltoid, Triceps, Trapezius Anterior Serratus, Supraspinatus`	`Multijoint`
`Front Raise`	`Anterior Deltoid`	`Pectoralis Major, Lateral Deltoid, Middle and Lower Trapezius`	`Single joint`
`Lateral Raise`	`Lateral Deltoid`	`Anterior Deltoid, Supraspinatus, Middle and Lower Trapezius, Serratus Anterior`	`Single joint`
`Shoulder Press`	`Anterior Deltoid`	`Lateral Deltoid, Supraspinatus, Triceps, Middle and Lower Trapezius, Serratus Anterior, Pectoralis Major`	`Multijoint`
`Single-Arm Shoulder Press`	`Anterior Deltoid`	`Lateral Deltoid, Supraspinatus, Triceps, Middle and Lower Trapezius, Serratus Anterior, Pectoralis Major`	`Multijoint`
`Upright Row`	`Lateral Deltoid`	`Anterior Deltoid, Supraspinatus, Brachialis. Brachioradialis, Middle and Lower Trapezius, Serratus Anterior, Infraspinatus`	`Multijoint`
`CHEST`
`Alternating Bench Press`	`Pectoralis Major`	`Anterior Deltoid, Triceps`	`Multijoint`
`Alternating Decline Press`	`Pectoralis Major`	`Anterior Deltoid, Triceps`	`Multijoint`
`Alternating Incline Press`	`Pectoralis Major`	`Anterior Deltoid, Triceps`	`Multijoint`
`Bench Press`	`Pectoralis Major`	`Anterior Deltoid, Triceps`	`Multijoint`
`Close-Grip Incline Press`	`Pectoralis Major`	`Anterior Deltoid, Triceps`	`Multijoint`
`Decline Fly`	`Pectoralis Major`	`Anterior Deltoid, Biceps Brachii`	`Single joint`
`Decline Press`	`Pectoralis Major`	`Anterior Deltoid, Triceps`	`Multijoint`
`Dumbbell Push-up`	`Pectoralis Major`	`Anterior Deltoid, Triceps`	`Multijoint`
	`Pectoralis Major`	`Anterior Deltoid, Biceps Brachii`	`Single joint`
`Incline Fly`	`Pectoralis Major`	`Anterior Deltoid, Biceps Brachii`	`Single joint`
`Incline Press`	`Pectoralis Major`	`Anterior Deltoid, Triceps`

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