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Here’s what’s in this spooktacular Friday the 13th edition of The BarBend Newsletter:

• Dumbbell ab exercises tailored for your experience

• Learn to do dips the right way

• All about Rogue barbells

Ab training

Dumbbells for Smart Abs

There is no shortage of ab gadgets hawked by the fitness industry. Moving from late-night TV to TikTok has done nothing to slow the tide of goody things designed to finally give you the midsection of a starlet or her strong-jawed action hero co-star.

In your quest for ab training, it may be wise to gloss over these fly-by-night products and rely on a trusty friend: the dumbbell. Having weathered the test of time, dumbbells might be the perfect tool to add to your next ab training session.

You don’t just need to grab a weight and crank out sit-ups, either. Remembering we’re in the 20th century and have free access to knowledge that informs us of the abdominals' function as a stabilizing muscle group, allowing us to craft all kinds of workouts that are proven to work.

Weighted planks, rows, and dead bugs work your core in just that way — and each move is enhanced by adding a dumbbell to the equation. Whether you’re new to the Land of Abs or a seasoned traveler in these here parts, we have the perfect combination of dumbbells and ab training techniques to make your journey worth it.

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Exercises

You Dip, I Dip, We Dip

Many an impressive upper body has been built with a steady diet of dips, dips, and, well, more dips. Tragically, just as many muscle-seekers have abandoned the lift due to shoulder pain or bad form before they even have time to see their hard work pay off.

Don’t let your life spiral out of control into an abyss from which your pecs and arms can never return. Learn the fundamentals of the dip by clicking the link below, and enlist yourself in a lifestyle that includes bulging muscles and incalculable upper body power.

The basics are always the basics for a reason. Technique and finding the sweet spot on your ROM are the two keys to blasting out dips. Learning how to add weight, change your tempo, or control rep ranges can take you from a place of “I’ll just do some dips” to fully immersing yourself in an amazing programmable movement. 

It is a truism that rings through the ages: If you haven’t figured out how to dip, you haven’t figured out how to be as jacked as possible.

Equipment

A Study of Columbus, in Iron

Central Ohio is historically no stranger to either strength culture or metal fabrication. Nestled in Columbus, Rogue has risen up in the 20th century to become one of the most successful and ubiquitous producers of fitness equipment in the world today. 

If you’re in the market for a barbell, you could do a lot worse than Rogue, but the sheer quantity of the company’s offerings may give you a classic case of paralysis by analysis. This curated guide from the writers at BarBend will help you sort through the various iterations of the seemingly simple 7-foot theme. From federation-regulated to general purpose, odds are there is a barbell or two in this pile that will suit you perfectly.

Sound Off!

Ab-solute Hate

Quick Hits

☕️ Press This: The French press may be one of the more convenient ways to make some quality java at home, but did you know it can also be used to give your arms a buzz? Trade the plunger for an EZ curl bar and learn to use a different form of French press for all your triceps needs.

🍔 Indulge Here: Cheat meals almost make strict dieting worth it by themselves. Learn to cram your face in a more useful way from a top natural bodybuilder as he guides you through the power and glory of cheat meals.

🖥️ Binary Gains: In his latest video, Coop from Garage Gym Reviews asks the question: Are digital resistance machines going to replace traditional free weights like dumbbells and barbells? Watch it here, and be sure to leave your (civilized) thoughts in the comments.

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