From: "Paul E. Harvey" Subject: Re: dumbells too big for shrugs! Date: Sun, 19 May 1996 00:30:43 -0700 Michael Behr wrote: > > I do shrugs with a barbell, but I've noticed recently that my traps are > starting to grow unevenly. The right side is noticeably larger than my > left. > Normally the answer to uneven growth is to use a dumbell, but the > reason I switched to the barbell in the first place was because dumbells > are too big for me to really use effectively. They keep banging into my > leg! The radius of a 10 lb plate is larger than the distance I hold the > dumbells from my leg. And I dare not even attempt front shrugs as opposed > to holding the dumbells at my side... One doesn't make that sort of > mistake twice. > Anyone have any advice as to either a) how to change my dumbell form to > avoid hitting myself in the leg, or b) how to adjust my barbell form to > promote even growth? > > -Mike Mike, Let the dumbells rest on the outside of your thigh. Midway between a side dumbell shrug and front dumbell shrug. I really doubt you'll smash the family jewels unless you're completely out of control. -- Paul E. Harvey, http://www.earthlink.net/~astrocreep/index.html From: dougs@coho.halcyon.com (Douglas E. Schwartz) Subject: Re: dumbells too big for shrugs! Date: 21 May 1996 23:46:19 GMT In article , wrote: > >In article , > >> I do shrugs with a barbell, but I've noticed recently that my traps are >> starting to grow unevenly. The right side is noticeably larger than my >> left. >> Normally the answer to uneven growth is to use a dumbell, but the >> reason I switched to the barbell in the first place was because dumbells >> are too big for me to really use effectively. They keep banging into my >> leg! The radius of a 10 lb plate is larger than the distance I hold the >> dumbells from my leg. And I dare not even attempt front shrugs as opposed >> to holding the dumbells at my side... One doesn't make that sort of >> mistake twice. Oh man, been there and done that! Ouch! Seriously, if you keep your feet relatively close together, how the heck do your legs get in the way? I love to do shrugs with the dumbells and I have a 37" sleeve. I didn't see you say anything about wristwraps, but I assume you are using them. There's no way you can effectively work the shoulders or back without wraps. I'm not a huge guy (~205), but I can handle even the 130/140 dumbells. Even my wife uses 40's and her shoulders sure as h*ll aren't as wide as mine. If your arms hang straight down from your shoulders, you should have enough room next to your legs. Another thing you might try is if your club has a shoulder machine where you can drop the seat down low. I've seen a couple of guys stand on the seat and pull up on the handles for shrugs. >> Anyone have any advice as to either a) how to change my dumbell form to >> avoid hitting myself in the leg, or b) how to adjust my barbell form to >> promote even growth? I personally don't care for the barbell, as it always torques your wrist and I was having some elbow pain for a while. >Have you ever thought about using a low pulley instead of dumbell/barbell? >It's possible to stand sideways and put your non-moving hand in the waist and >use the other to do one-sided shrugs. By the way; shrugs can be done on >basically two ways: one with front raised and high backwards shrugging, two >just straight up. If done straight up and with thumbs to the front (palms to >the sides) you probably will not have the problem of hitting your >thighs. Good point. I hadn't even thought anyone would hold the dumbell palm forward. doug -- Doug Schwartz dougs@halcyon.com Seattle, WA Inquiring minds want to know From: dougs@coho.halcyon.com (Douglas E. Schwartz) Subject: Re: dumbells too big for shrugs! Date: 21 May 1996 23:46:19 GMT In article , wrote: > >In article , > >> I do shrugs with a barbell, but I've noticed recently that my traps are >> starting to grow unevenly. The right side is noticeably larger than my >> left. >> Normally the answer to uneven growth is to use a dumbell, but the >> reason I switched to the barbell in the first place was because dumbells >> are too big for me to really use effectively. They keep banging into my >> leg! The radius of a 10 lb plate is larger than the distance I hold the >> dumbells from my leg. And I dare not even attempt front shrugs as opposed >> to holding the dumbells at my side... One doesn't make that sort of >> mistake twice. Oh man, been there and done that! Ouch! Seriously, if you keep your feet relatively close together, how the heck do your legs get in the way? I love to do shrugs with the dumbells and I have a 37" sleeve. I didn't see you say anything about wristwraps, but I assume you are using them. There's no way you can effectively work the shoulders or back without wraps. I'm not a huge guy (~205), but I can handle even the 130/140 dumbells. Even my wife uses 40's and her shoulders sure as h*ll aren't as wide as mine. If your arms hang straight down from your shoulders, you should have enough room next to your legs. Another thing you might try is if your club has a shoulder machine where you can drop the seat down low. I've seen a couple of guys stand on the seat and pull up on the handles for shrugs. >> Anyone have any advice as to either a) how to change my dumbell form to >> avoid hitting myself in the leg, or b) how to adjust my barbell form to >> promote even growth? I personally don't care for the barbell, as it always torques your wrist and I was having some elbow pain for a while. >Have you ever thought about using a low pulley instead of dumbell/barbell? >It's possible to stand sideways and put your non-moving hand in the waist and >use the other to do one-sided shrugs. By the way; shrugs can be done on >basically two ways: one with front raised and high backwards shrugging, two >just straight up. If done straight up and with thumbs to the front (palms to >the sides) you probably will not have the problem of hitting your >thighs. Good point. I hadn't even thought anyone would hold the dumbell palm forward. doug -- Doug Schwartz dougs@halcyon.com ------------------------------------------------- From: "Peden, Glenn" Subject: Toasting the lats Date: Wed, 11 Dec 1996 This is sort of a general response to several recent posts about working lats, dumbell and barbell rows, and so forth. I'm definitely an advocate of using bentover rows, especially dumbell rows, as a major part of a back workout. They're simple to do, can be very effective, and don't require a bunch of extra equipment. The "cross bench" style suggested in the last issue is quite good, although I find I have a tendency to hit the bench with the dumbell as I pull it. By concentrating on good form, the more conventional approach (pulling the weight on the same side that your foot is on the floor) can be done without using that leg for "thrust" and momentum. I like to go pretty heavy (100-120 lbs) for the dumbell rows, and will typically use wrist straps with the heavier weights. I feel I can concentrate more on good form and not concern myself with whether my grip will fail. Absolutely the best back workouts I think I've ever had combined deadlifts, pull ups and dumbell rows. A place I used to work out had a "neutral grip" pull up station (i.e., palms facing in) that was really great. I would begin with a couple of sets of 5 pull ups, then do my sets of deadlifts and rows. Between each set of those exercises, I'd go and do another 5 pull ups. Then I'd finish up with a couple of more sets of pull ups. By the time I was done, I'd have done 2 or 3 sets of deadlifts, 3 sets of rows and about 50 pull ups. That's when you walk back to the showers feeling so pumped that you think you need to turn sideways to get through the door. :-) This is also about the only back workout that will really make my lats sore. So, to Don (and others who have been asking), your home barbell and dumbell setup can be used very effectively for your lats. Additionally, if you have a place to do some pull ups, it will be a bonus. Glenn ------------------------------ From: Keith Connell Subject: Re: How to build lats with only 'bells Date: Wed, 11 Dec 1996 >From: "Donald L. Schenck" >Date: Mon, 9 Dec 1996 > >I have only dumbells and barbells. What can I do to build my lats? Bent-over rows 1-arm dumbbell rows Pullovers Buy a doorway chinning bar and do pullups & chinups BTW, there is more to the back than just lats. Keith ----------------------------------------- Date: Wed, 11 Dec 1996 From: Rosalind Carey Subject: Re: How to build lats with only 'bells Hi Don Shenck, My lats have improved *noticeably* from doing chin ups--with hands about shoulder width apart--arching my back and pulling my chest up to the bar. Can you rig up some kind of bar? (I'm assuming you workout at home) These bodyweight exercises are really worth it. ------------------------------ From: Pekka Sahlsten Date: 11 Dec 96 Subject: Re: How to build lats with only 'bells > From: "Donald L. Schenck" > > I have only dumbells and barbells. What can I do to build my lats? Well, actually, what else do you really need, aside from a chinning bar? The two best exercises for lats are rows and chin-ups/pullups, and the best rowing exercises you do with either barbells or dumbbells. Try the following for starters (ordered to my personal preference): 1. barbell lat exercises - bent over row - t-bar row (this can be done with hands on top of each other at the end of the bar or with a "T"-handle) 2. dumbbell lat exercises - one arm bent row (using a supporting bench) (the last 2 I rarely use:) - dumbell bent row (with 2 dumbbells) - dumbell pullovers You should also get a chinning bar for doing chins and pullups. It's also important to learn the correct way to execute rows, because of the bent over position (keep your back arched!). -- Pekka ------------------------------