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

13. Dumbbell Elbowing Row

This DB row variation specifically has the elbow pull out to the side at a 90 degree angle to the torso.

In doing so it targets more the scapula and rear deltoid. Isolate in order to become a more complete functional lifter.

 

 
 
 
 
 
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14. Alternating Dumbbell Incline Bench Press

The alternating dumbbell chest press is something we have been incorporating into programs for years now. The value of working both sides of the body in slightly different cadences and patterns is teaching the brain to smooth the transition and maintain a high level of coordination under load and stress.

From a body standpoint, the benefits and value come in the way of increased time under tension of each side as we alternate. The “non-working” arm that is isometrically contracted is still under tension and working.

 

 
 
 
 
 
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15. Underused Dumbbell Exercises – Renegade Row

This push and pull combination exercise is also a fantastic core movement as it demands a lot of your anterior core muscle to avoid extension in the low back. There is also a rotational core element too that occurs each time the Dumbbell is lifted off the floor. Perform this alone as a strength movement or in combination with a breathing tool like the Bike for a conditioning workout.

 

 
 
 
 
 
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10 Great Glute Exercises Every CrossFit Athlete Needs to Do (Men and Women)

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