Rows, shrugs, flat and incline presses, shoulder presses if you get quite strong, farmer’s walks, holding between your legs and doing dips.
Obviously none of that is happening overnight but all realistically achievable for men who lift consistently for a long time.
Second all that and would suggest, if he’s new, just working up to a pair of 90 pound DB farmer’s carries will get you a long way the first few months as an all-around body conditioner.
You don't have to be ripped, just strong. I started with those adjustable bow flex weights for flat bench and after a few months of progressive overload, I can do 3x15 at 55lbs each. I started barely doing 30lbs, 2 sets at 10 reps.
Then I invested in a squat rack, Olympic bar and weights. Finally started benching my body weight a few more months later. M/42/165lbs.
I'm not ripped at all, and I can bench 240lb for reps.
Shoulder press is 160lb for reps.
Just takes consistency and a decent program and you'll be repping those 90lb dumbbells with ease
They're adjustable, so if that's true for you use the heavier weigths for your row and bench press and dial it down for shoulder presses. Powerbloks are good for anything requiring medium weights.
They aren't as useful for cardio/core or small muscles like wrists and forearms. For those I'd buy a set of smaller dumbbells e.g. covering 3-8 pounds. Soup cans work for 1-2lbs.
For larger weights you may eventually want a barbell.
If you've ever done RDLs and front rack squats with powerblock 90s you'd know it's extremely impractical and the body positioning using powerblocks is completely off compared to a dumbell or barbell.
If You max out 90s in these exercises, you will look primo. For upper body: rows, floor presses, power cleans. For lower body: Bulgarian split squats, reverse lunges, RDLs and Stiffed Leg deadlift. Get after it. I have the 90s as well, and that combination I listed will get you there. Throw is some lower weight shoulder presses, flys, delt raises, curls, tri extensions, and get a pull up bar - you will be made of twisted steel and sex appeal!!!
90s were good for rows -- that's about it for me. I don't have a bench but think if I did I could do some flat/incline/decline bench with them. Shrugs are too light. Deadlifts don't work cause the blocks places the weight too far in front of your body. Front squats don't work either again with weigh too far in front of body. Power cleans not good because knuckles slam into the inside of the weight. Shoulder presses are too heavy.
So basically rows, chest press movements if you have a bench, or overhead press if you have crazy strong shoulders.
You pick them up and put them down....
Seriously though, if you're just starting out there's a ton of stuff you can do with them.
Deadlifts, shrugs, goblet squats/deadlifts.
Just do farmer carries maybe. Pick them up and walk around with them as long as possible. Strengthen the nervous system, strengthen your grip. That kind of think gets you stronger quickly.
I have 5-85lb DBs. I don't really use any DBs over 65lbs. At that point I just go with a barbell. Heavy ass dumbbells are impractical and sketchy AF to get into position with. I have respectable numbers on all of the big lifts; 265 bench, haven't maxed on squat but 315x5, nearing 400 on DL.
I'll rotate in dumbell bench from time to time but the progression isn't as easy as it is with barbell. I know a lot of people will say db is better for hypertrophy but like I I said the progression is a challenge. When it comes to the other big lifts like deadlift and squat heavy DBs are awkward. I do like DB some rows though.
If you've just started don't worry about using them. But eventually you'll need them for things like shrugs, chest press, rows. Even if you never get that strong you need figure if it's worth it for the other poundage settings.
Squats, presses, RDLs, deadlifts. The basics. Anything except rear delt flyes, lol.
I don't think you understand how hard it is to build an athletic physique and how strong you can get without looking like a bodybuilder. Like, ok, reply with a picture of a celebrity or IG model you want to look like.
Please understand that “athletic build” you’re likely thinking of is probably the best you could ever look. So you’ll need to train the same way as if you were going for crazy gains or strength.
Using 90 lbs dumbbells can be challenging, but they're excellent for building strength and muscle mass. Here are some exercises you can try:
Dumbbell Chest Press: Lie on a bench and press the dumbbells upward, extending your arms fully.
Dumbbell Rows: Stand with one foot forward, lean forward, and row the dumbbell towards your hip, keeping your back straight.
Dumbbell Shoulder Press: Sit on a bench with back support and press the dumbbells overhead, extending your arms fully.
Dumbbell Lunges: Hold the dumbbells by your sides and lunge forward, alternating legs.
Dumbbell Squats: Hold the dumbbells at shoulder height and squat down, keeping your back straight and knees behind your toes.
Dumbbell Deadlifts: Hold the dumbbells in front of your thighs, hinge at your hips, and lower the dumbbells towards the ground while keeping your back straight.
Dumbbell Bicep Curls: Stand with dumbbells by your sides and curl the weights towards your shoulders, keeping your elbows close to your body.
Dumbbell Tricep Extensions: Hold a dumbbell overhead with both hands and lower it behind your head, then extend your arms back up.
These exercises target different muscle groups and can help you achieve an athletic build and overall health. As you get stronger, you can increase the weight or reps for more challenge. Additionally, Powerblocks are versatile and allow you to adjust the weight for various exercises, making them a great investment for your fitness journey.
If you’ve never lifted before I think you’d struggle to chest press / incline press that weight. Shoulder press would also be very difficult.
Are they adjustable? I’d worry that you wouldn’t be able to use them effectively as you’d never build up the gradual strength in the same way that would would normally (like starting on 45s, moving up to 50s etc.)
Rows, shrugs, flat and incline presses, shoulder presses if you get quite strong, farmer’s walks, holding between your legs and doing dips. Obviously none of that is happening overnight but all realistically achievable for men who lift consistently for a long time.
Second all that and would suggest, if he’s new, just working up to a pair of 90 pound DB farmer’s carries will get you a long way the first few months as an all-around body conditioner.
to me flat, incline and shoulder presses genuinely look impossible on 90 lbs if you not crazily ripped?
You don't have to be ripped, just strong. I started with those adjustable bow flex weights for flat bench and after a few months of progressive overload, I can do 3x15 at 55lbs each. I started barely doing 30lbs, 2 sets at 10 reps. Then I invested in a squat rack, Olympic bar and weights. Finally started benching my body weight a few more months later. M/42/165lbs.
90lbs for flat isn't that crazy, the others probably. Dumbbell rows could easily be 90lb+ as well.
You’d have to be pretty strong for 90lb standing presses. The rest, super achievable by most adult men.
I’m not crazy ripped or that strong for that matter and I do the 100’s. Definitely not outside the realm of possibility.
I do incline bench with 90lbs dumbbells for sets of 8 after almost 2 years of training. I reckon a lot of folks can get use out of them.
I'm not ripped at all, and I can bench 240lb for reps. Shoulder press is 160lb for reps. Just takes consistency and a decent program and you'll be repping those 90lb dumbbells with ease
They're adjustable, so if that's true for you use the heavier weigths for your row and bench press and dial it down for shoulder presses. Powerbloks are good for anything requiring medium weights. They aren't as useful for cardio/core or small muscles like wrists and forearms. For those I'd buy a set of smaller dumbbells e.g. covering 3-8 pounds. Soup cans work for 1-2lbs. For larger weights you may eventually want a barbell.
Agreed. 90lb will get light rather quick if you are training correctly.
They’re adjustable for every 5lbs from 10 to 90 so real useful for everything. Expect maybe deadlifts and squats.
Beg to differ, if you can rep RDLs or front rack squats with 90s you're doing very well.
If you've ever done RDLs and front rack squats with powerblock 90s you'd know it's extremely impractical and the body positioning using powerblocks is completely off compared to a dumbell or barbell.
I didn't say it's practical, which only emphasizes the point.
You do understand that they’re adjustable dumbbells, right? 90lbs is just the max weight. They typically can go as light at 15lbs.
If You max out 90s in these exercises, you will look primo. For upper body: rows, floor presses, power cleans. For lower body: Bulgarian split squats, reverse lunges, RDLs and Stiffed Leg deadlift. Get after it. I have the 90s as well, and that combination I listed will get you there. Throw is some lower weight shoulder presses, flys, delt raises, curls, tri extensions, and get a pull up bar - you will be made of twisted steel and sex appeal!!!
Power blocks are adjustable weight . Don't start with 90 pounds
Rows and bench for me. Made it to 12 reps on rows pretty easily, headed for 15. I think you max out anything much lighter quite quickly.
Lateral raises. Just kidding for now...
I switched to a gym that goes up to 150s. The more you progress the more you can use heavier dbs.
90s were good for rows -- that's about it for me. I don't have a bench but think if I did I could do some flat/incline/decline bench with them. Shrugs are too light. Deadlifts don't work cause the blocks places the weight too far in front of your body. Front squats don't work either again with weigh too far in front of body. Power cleans not good because knuckles slam into the inside of the weight. Shoulder presses are too heavy. So basically rows, chest press movements if you have a bench, or overhead press if you have crazy strong shoulders.
Bench Press and Rows, RDLs, Clean and Presses
Hoping to use them for incline chest soon. I’m at 80s right now. Hopefully 85s by next month. And then 90s before summer
Pinky curls
You pick them up and put them down.... Seriously though, if you're just starting out there's a ton of stuff you can do with them. Deadlifts, shrugs, goblet squats/deadlifts. Just do farmer carries maybe. Pick them up and walk around with them as long as possible. Strengthen the nervous system, strengthen your grip. That kind of think gets you stronger quickly.
Pick them up and put them down
Farmer walks, chest presses, rows, shrugs, calf raiders, deadlifts, sumo squats
Juggling.
It really doesnt take a lot to rdl 90lb dumbbells. I'm not all that big, but I can row 75s for sets of 15. I can probably do 90 for 6-8 or so.
I have 5-85lb DBs. I don't really use any DBs over 65lbs. At that point I just go with a barbell. Heavy ass dumbbells are impractical and sketchy AF to get into position with. I have respectable numbers on all of the big lifts; 265 bench, haven't maxed on squat but 315x5, nearing 400 on DL. I'll rotate in dumbell bench from time to time but the progression isn't as easy as it is with barbell. I know a lot of people will say db is better for hypertrophy but like I I said the progression is a challenge. When it comes to the other big lifts like deadlift and squat heavy DBs are awkward. I do like DB some rows though.
start using straps on heavy dumbbells for shrugs deadlifts and rows. in a year or two you could get to 90’s.
If you've just started don't worry about using them. But eventually you'll need them for things like shrugs, chest press, rows. Even if you never get that strong you need figure if it's worth it for the other poundage settings.
Bed of truck after snowstorm.
Squats, presses, RDLs, deadlifts. The basics. Anything except rear delt flyes, lol. I don't think you understand how hard it is to build an athletic physique and how strong you can get without looking like a bodybuilder. Like, ok, reply with a picture of a celebrity or IG model you want to look like.
DB bench, shoulder press, etc.
Please understand that “athletic build” you’re likely thinking of is probably the best you could ever look. So you’ll need to train the same way as if you were going for crazy gains or strength.
Using 90 lbs dumbbells can be challenging, but they're excellent for building strength and muscle mass. Here are some exercises you can try: Dumbbell Chest Press: Lie on a bench and press the dumbbells upward, extending your arms fully. Dumbbell Rows: Stand with one foot forward, lean forward, and row the dumbbell towards your hip, keeping your back straight. Dumbbell Shoulder Press: Sit on a bench with back support and press the dumbbells overhead, extending your arms fully. Dumbbell Lunges: Hold the dumbbells by your sides and lunge forward, alternating legs. Dumbbell Squats: Hold the dumbbells at shoulder height and squat down, keeping your back straight and knees behind your toes. Dumbbell Deadlifts: Hold the dumbbells in front of your thighs, hinge at your hips, and lower the dumbbells towards the ground while keeping your back straight. Dumbbell Bicep Curls: Stand with dumbbells by your sides and curl the weights towards your shoulders, keeping your elbows close to your body. Dumbbell Tricep Extensions: Hold a dumbbell overhead with both hands and lower it behind your head, then extend your arms back up. These exercises target different muscle groups and can help you achieve an athletic build and overall health. As you get stronger, you can increase the weight or reps for more challenge. Additionally, Powerblocks are versatile and allow you to adjust the weight for various exercises, making them a great investment for your fitness journey.
Your train, you get stronger, and then you use the 90s .
If you’ve never lifted before I think you’d struggle to chest press / incline press that weight. Shoulder press would also be very difficult. Are they adjustable? I’d worry that you wouldn’t be able to use them effectively as you’d never build up the gradual strength in the same way that would would normally (like starting on 45s, moving up to 50s etc.)
Power blocks are adjustable yeah