I have a dunbell, with 8kg of weights.  I need to keep my arms in shape over the holidays so I can get back to rowing next term without being a pasty weakling.  Anyone got any advice on excercises?

You would be better off with a pair

Do some "rows." I dont lift any more, but like most exercises, choose a weight where you can comfortably do set of 10-20. Youll want to do more with that little teensy weight of yours. I used to do mine with 15-20kg, and I was the wittle boy in the room.





Basic curls are good, but if you want to do lifts, its better to do with a full bar as its easier on the back.

Best bet would be to shop around for a good rowing machine on the used market. I used to use one of the very expensive ones at the YMCA when I wanted a fast workout. Fair warning: just like the real thing, bad form will leave you hurting for days.

Im not buying an erg, Id only get pissed off if its a sh*t one (used to using nothing but the best at the boathouse ).  Plus, going down the gym and pulling better splits than guys going twice as fast is much more entertaining

Check out exrx.net and just check the different parts of the body and look under dumbell exercises.

The row that max suggested is probably not the best for home weights as you will need a lot more than 8kg (I do sets from 22.5 - 30kg and Im not exactly huge)

With just one dumbell and only 8kg you will be kind of limited but some quick ideas:


Concentration Curls for Brachialis building


Standard curl for biceps:


For Triceps:

Kickbacks:


And extensions:




A press for the shoulders




Upright row for the lateral deltoids:



Etc etc.

Id do something like 2-3 sets of around 10-15 on each  arm/side.

Quote from: funkychicken9000I have a dunbell, with 8kg of weights.  I need to keep my arms in shape over the holidays so I can get back to rowing next term without being a pasty weakling.  Anyone got any advice on excercises?

swimming and more swimming...

forget weights the best and most relevant work out is swimming... you are ineffect rowing but not in a boat... [if that makes sense] and it improves fitness - weights dont and you bulk up too - not good.

the amount of people who equate pumped up arms with strength is laughable... i know a few rowers and swimmers, these guys could pull the legs off a donkey and they dont look like the mincers parading round in tight fitting t-shirts with arms like arnie.

A combination always works best anyway. The *only* proven method to increase muscle is weight training, so that should be a part along with something cardiovascular to increase stamina. The issue is once you start you  dont stop or the muscle looses tone and can be lost again. Swimming isnt an answer on its own as it can develop other muscles than he would use rowing, you have to use the right stroke, if there is one.

Quote from: SeriousA combination always works best anyway. The *only* proven method to increase muscle is weight training, so that should be a part along with something cardiovascular to increase stamina. The issue is once you start you  dont stop or the muscle looses tone and can be lost again. Swimming isnt an answer on its own as it can develop other muscles than he would use rowing, you have to use the right stroke, if there is one.

Nice BS from a Keyboard Warrior. The steam lifting from it is might impressive.

Swimming is wonderful exercise, as is running, Ive used them both when I used to cross train, and they compliment each other fine. The "using the right stroke" concept is utter bullsh*t of grand proportions. And as far as not being able to increase muscle mass w/o weights, yet more bullsh*t. A-mazing! I used to do a classic boxers workout when I was in a very lean phase, and increased mass considerably without using a single weight.

Hmmm, dont really like swimming, but might pop down and do a few lengths now and then.

Know what you mean about strength vs. appearance though.  A couple of my mates look like skinny weaklings but are absolutely herculean behind an oar.

Quote from: maximusotter

Quote from: SeriousA combination always works best anyway. The *only* proven method to increase muscle is weight training, so that should be a part along with something cardiovascular to increase stamina. The issue is once you start you  dont stop or the muscle looses tone and can be lost again. Swimming isnt an answer on its own as it can develop other muscles than he would use rowing, you have to use the right stroke, if there is one.

Nice BS from a Keyboard Warrior. The steam lifting from it is might impressive.

Swimming is wonderful exercise, as is running, Ive used them both when I used to cross train, and they compliment each other fine. The "using the right stroke" concept is utter bullsh*t of grand proportions. And as far as not being able to increase muscle mass w/o weights, yet more bullsh*t. A-mazing! I used to do a classic boxers workout when I was in a very lean phase, and increased mass considerably without using a single weight.

The weight training one has been proven and was printed in New Scientist magazine, shockingly weight training doesnt require the actual use of weights. You can use opposing muscle groups for a start or pulling against a fixed object. Yes, I was puzzled by that too but the effects of lifting a weight is the same using the correct techniques.

The right stroke is pretty obvious, each swimming stroke uses different muscles, some like the backstroke/butterfly wont do anything much for your legs, which are vital for doing rowing. Breast stroke may be an option as it uses both arms and legs.

Quote from: Serious

Quote from: maximusotter

Quote from: SeriousA combination always works best anyway. The *only* proven method to increase muscle is weight training, so that should be a part along with something cardiovascular to increase stamina. The issue is once you start you  dont stop or the muscle looses tone and can be lost again. Swimming isnt an answer on its own as it can develop other muscles than he would use rowing, you have to use the right stroke, if there is one.

Nice BS from a Keyboard Warrior. The steam lifting from it is might impressive.

Swimming is wonderful exercise, as is running, Ive used them both when I used to cross train, and they compliment each other fine. The "using the right stroke" concept is utter bullsh*t of grand proportions. And as far as not being able to increase muscle mass w/o weights, yet more bullsh*t. A-mazing! I used to do a classic boxers workout when I was in a very lean phase, and increased mass considerably without using a single weight.

The weight training one has been proven and was printed in New Scientist magazine, shockingly weight training doesnt require the actual use of weights. You can use opposing muscle groups for a start or pulling against a fixed object. Yes, I was puzzled by that too but the effects of lifting a weight is the same using the correct techniques.

The right stroke is pretty obvious, each swimming stroke uses different muscles, some like the backstroke/butterfly wont do anything much for your legs, which are vital for doing rowing. Breast stroke may be an option as it uses both arms and legs.

Ever swam or rowed competitively?

Plenty of swimming exercises you could do that would work fine for targetting some rowing-related muscles, front/backstroke leg work with a float would get keep your finishes strong, and indeed some breaststroke arm work probably couldnt do any harm to keep a nice broad strong chest motion.

If you dont like swimming though.....

Personally out of term Id do a mix of cardio, two or three runs a week, maybe some bike work, throw in an erg if youve got one available, and some core strength work, slow-situps, slow-press-ups, slow-leg-raises, that kind of thing.

You can throw in the weights for a bit of variation, but unfortunately they are way too light for an averagely strong guy to do upright-rows with.

Already doing cycling and core work, will just stick to that then.  The weights can sit in my room and look pretty.

Whats this rowing lark all about then? Is it for men who cant do the milage at running

Quote from: SamWhats this rowing lark all about then? Is it for men who cant do the milage at running

Think its more they prefer sitting down on the job

Slackers thats what they are. Off to bed now, another 10 miles in the morning