15 Underused Dumbbell Exercises every CrossFit Athlete should Add into their Training (Suitable for Home WODs)

7. CrossBody DB Jefferson Curl

This is simply an active mobility movement. The goal is not to develop high levels of strength or necessarily build in load over time with the exercise. The twisting and rounding of the spine under load can present plenty of injury risk and should most always be avoided.

However, I always say that if you are going to ever experience something in life, like a loaded flexed and twisted spine (which we all will), then you better practice it in a controlled environment first.

 

 
 
 
 
 
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8. Dumbbell Front Squats

One of my favorite ways to test rack stability for the Front Squat is this challenging variation with dual dumbbells. You’ll see pretty quickly that you won’t be moving the same load as you have the potential to with a traditional Barbell Front Squat, due to the added stability requirement of individual weights.

Maintaining a good rack position for the dumbbells with be the limiting factor for most individuals, rather than lower body strength. With this in mind, it can be beneficial to pair this movement with leg pump exercise (like split squats for example)

✅ Try this as a more advanced training method:

A1 Dumbbell Front Squats 32X1; 6-8 Reps; rest 60sec x 3
A2 RNT Suitcase Split Squat 21X1; 10-12 Reps; rest 60sec x 3

 

 
 
 
 
 
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9. Underused Dumbbell Exercises – Side Lying Dumbbell External Rotation

Finding more ways to prioritize external rotation of the shoulder in training is something we work on a lot here at FBB. There is an overwhelming amount of internal rotation in training and life as it is, so getting clients to balance this with exercises like this is key.

As a training suggestion, 3 days a week work in some small muscle scapular external rotation to help counteract over development of internal rotation.

 

 
 
 
 
 
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