My Favourite DB Variations

Hey there! Welcome to our little corner of the internet where we explore all things fitness. Each week, we'll take a deep dive into the secrets of a healthy lifestyle, busting fitness myths along the way, and making exercise a breeze with some super handy tips. So get ready to join us on this exciting fitness journey!

This Week’s Healthy Discussion

1. My Favourite DB Variations

2. Pressing With No Shoulder Pain

3. My Current Arm Day

My Favourite DB Variations

I know I preach about machines being the best option for muscle growth, however there are always times when DB variations are going to be a craving.

There will be times where you only have access to dumbbells, or that certain dumbbell exercise’s are the better options compared to the machines available.

Some of my favourites consist of:

• Supported DB Curl: Use any support behind your elbows (I prefer the knee support of a lat pulldown machine). Raise the knee support high enough where the pad rests just above the back of your elbows. Now you have a support to help with your curls.

• Incline DB Press: Obviously I believe that smith machine and a converging chest press are going to be the better option, but dumbbells come very close due to you being able to have freedom to flare your elbows however you’d like.

• DB Chest Supported Rows: Now especially if you don’t have a solid chest supported row machine, these are going to be a great option. Take it one step farther and do some kelso shrugs as a superset.

Pressing With No Shoulder Pain

Now let’s say you want to do a dumbbell press variation but you keep encountering shoulder pain. 

The most common reason is actually way more simple than you’d think.

It’s just the amount of elbow flare you have.

When pressing, typically people will press with their elbows pretty flared out because that’s what most tutorials show to do.

This can and will put a decent amount of stress on your shoulder joints which typically can be the reason you’re experiencing pain.

So to fix it, just tuck in slightly.

Tucking your elbows in around 45 degrees, will take that pressure off you’re shoulders and place it back to your chest (if you’re doing a chest press).

If you’re doing a shoulder press, it works the exact same by removing the pain, but just focuses more on your front deltoid.

My Current Arm Day

I’ve programmed a specific arm day due to this mesocycle focusing on arm growth.

Here is a glance at what I’m doing:

1. Supported DB Curl

2. Overhead Tricep Extension

3. Preacher Curl

4. Tricep Pushdown (EZ Bar Attachment)

5. Seated Wrist Curls