Two Weightlifting Questions

1) Ok, my gym is fairly crap and only has machines and dumbells. Do you think it's possible to a deadlift on a belt column with a bar attachment?

2) A guy was showing me how to do an exercise, which he called a reverse plone (that's what it sounded like when said, but I think he spelled it "plyon"). Anyway, I've googled this and can't find it. I wanted to see if I could find a site with the technique on it. I'm guessing the spelling is wrong. Does anybody know of it or hoe you spell it properly?

Danke.

Reply 1

Mr.God

1) Yeah, but as I'm sure you know, working against a machine isn't as good as using free weights because it limits your range of motion, so it's not a substitute for barbell deadlifts. With that having been said, if you simply can't do barbell deadlifts and there aren't any dumbbells heavy enough to challenge you, it's better than nothing.

2) No idea. Describe the exercise.

Reply 2

just t

go to another gym!

Reply 3

meef cheese

Mr.God

2) No idea. Describe the exercise.

You could do it sitting on a bench or standing. Well, more crouching in a sort of squat position with your bum stuck out and a straight, angled back. Then, keeping really low, you would sort of throw the weights outwards from in front of your stomach to about shoulder height, with your palms facing forwards. It was supposed to be a shoulder exercise.

Reply 4

Mr.God

Front dumbbell raise?

http://www.abcbodybuilding.com/excercise/front_dumbbell_raises.htm

I don't think much of dumbbell raises for deltoids. Maybe it's just me, but I don't think they hit the muscle that hard, I would stick to various overhead presses and rows for your front and side delts.

Reply 5

meef cheese

Mr.God

No, it's not that. Your hands finish in the same position as a lat dumbell raise, but rather than your palms facing down, they face forwards. And they start from tight together against your stomach.

Reply 6

3xhilaration

in terms of deadlifting if someone else is using olympic bar etc.. i just use "heavy" dumbells and do stiff-leg deadlift instead, works just as good.

as above - find a better gym

Reply 7

Herr Stamper

Is that exercise a pullover?

Yeh like the others have said, you're really missing out with no barbells and all. Make it a priority to find a suitable weightsroom.

Reply 8

prince of persia

try the 'bodybuilding society'

Reply 9

Mr.God

e-unit

No, it's not that. Your hands finish in the same position as a lat dumbell raise, but rather than your palms facing down, they face forwards. And they start from tight together against your stomach.

So you're raising the dumbbells from flat against your stomach to out to your sides with your wrists flexed backwards so your palms face forward?

Reply 10

meef cheese

Mr.God

So you're raising the dumbbells from flat against your stomach to out to your sides with your wrists flexed backwards so your palms face forward?

Yes, that's exactly it. But you do it in a squat-like position, but with a straight back angled forward with your bum stuck right out.

Reply 11

Mr.God

That sounds like a really, really crap exercise (although admittedly it's presumptuous of me to judge without trying it).

Surely having to flex your wrists back would limit the amount of weight you can use? And unless you're trying to work your forearms as well as your front and lateral deltoids, then why bother flexing them back at all?