Dumbbell Drill

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Dumbbell Drill 1
United States Military AcademyCirca 1900
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Remember Progression, Variety and Precision
Drill 1 includes basic skills that lead to more
complex movements including partner drills.
Master these lifts before moving on to more
complicated dumbbell drills.
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Thanks to the staff and the team of young men at
the State Training School for demonstrating the
following drill.
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EXERCISE 1 Lift and Carry STARTING POSITION
Regular stance, arms to side. CADENCE
Slow MOVEMENT 1. Squat and touch dumbbells to
ground if possible, keeping back straight and
feet flat on ground. 2. Return to starting
position. 3. Perform a hammer curl touching
dumbbells to shoulders, elbows pointing upward
and forward with wrists straight. 4. Return to
starting position.
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EXERCISE 2 Bent Over Row STARTING POSITION
Regular stance, knees bent, back straight and
almost parallel to ground, arms
straight. CADENCE Slow MOVEMENT 1. Raise
dumbbells until upper arms are parallel to
ground, elbows close to body. 2. Return to
starting position. 3. Repeat count 1. 4. Return
to starting position.
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EXERCISE 3 Rear Lunge STARTING POSITION Regular
stance, dumbbells on shoulders in carry
position. CADENCE Slow MOVEMENT 1. Step
backward with left leg. Center body weight
between left and right leg. Keep heel of ground
and pointed upward. Back straight, chest up,
eyes forward. 2. Return to starting position. 3.
Repeat on right leg. 4. Return to starting
position.
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EXERCISE 4 Supine Fly STARTING POSITION Lie on
back with knees bent, arms extended upward at
shoulder distance, hands facing toward feet,
elbows slightly bent. CADENCE Slow MOVEMENT 1.
Lower arms outward to side until dumbbells
lightly touch ground. 2. Return to starting
position. 3. Repeat count 1. 4. Return to
starting position.
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EXERCISE 5 Squat STARTING POSITION Regular
Stance, dumbbells on shoulders in carry
position. CADENCE Slow MOVEMENT 1. Squat to
comfort zone, feet flat on ground, back straight,
head up, eyes forward. 2. Return to starting
position. 3. Repeat count 1. 4. Return to
starting position.
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EXERCISE 6 Supine Overhead Lift STARTING
POSITION Lie on ground with knees bent, arms
extended upward at shoulder distance, hands
facing inward. CADENCE Slow MOVEMENT 1. Lower
weights overhead to ground keeping arms straight.
Push lower back into ground. 2. Return to
starting position. 3. Repeat count 1. 4. Return
to starting position.
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EXERCISE 7 Side Squat STARTING POSITION Regular
stance, dumbbells on shoulders in carry
position. CADENCE Slow MOVEMENT 1. Step wide
left, keep toes forward 2. Squat to comfort
zone. 3. Return to count 1. 4. Return to
starting position. 5. Step wide right. 6. Squat
to comfort zone. 7. Return to count 5. 8.
Return to starting position.
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EXERCISE 8 Lateral Raise STARTING POSITION
Regular stance, hands facing thighs. CADENCE
Slow MOVEMENT 1. Raise arms forward to
overhead, elbows slightly bent. 2. Lower weights
from side to front of thighs. 3. Raise arms to
side overhead. 4. Lower weights front to
starting position.
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EXERCISE 9 Bent Over Lateral Raise STARTING
POSITION Regular stance, knees slightly bent,
upper body forward 45 degrees with back straight.
Arms downward, elbows slightly bent with palms
facing. CADENCE Slow MOVEMENT 1. Raise
dumbbells laterally until elbows and hands are
shoulder height. 2. Return to starting
position. 3. Repeat count 1. 4. Return to
starting position.
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EXERCISE 10 Rotator STARTING POSITION Seated
with feet shoulder distance, heels on ground,
toes up. Leaning back to comfort zone with back
straight and eyes forward. Dumbbells in front of
body, palms facing. CADENCE Slow MOVEMENT 1.
Rotate to left keeping dumbbells close together.
Touch left dumbbell to ground. 2. Return to
starting position. 3. Repeat count 1 on right
side. 4. Return to starting position.
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EXERCISE 11. Triceps Extension STARTING
POSITION Regular stance, arms extended
overhead. CADENCE Slow MOVEMENT 1. Lower
weights keeping elbows upward. 2. Return to
starting position. 3. Repeat count 1. 4. Return
to starting position.
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EXERCISE 12 Curl and Press STARTING POSITION
Regular stance, arms to side. CADENCE
Slow MOVEMENT 1. Curl weights, hands facing
chest. 2. Return to starting position. 3.
Repeat count 1. 4. Open chest, bringing
dumbbells to press position. 5. Press weights
overhead, hands facing forward. 6. Return to
count 4. 7. Return to count 1. 8. Return to
starting position.