ActiveWorkoutsBest dumbbell exercises for every body part according to a fitness expertHere are the best dumbbell exercises to build muscle all over your bodyWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsBest dumbbell exercises for every body part according to a fitness expertHere are the best dumbbell exercises to build muscle all over your bodyWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Here are the best dumbbell exercises to build muscle all over your body
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Jump to category:DeltsUpper backTricepsBicepsPecsAbs/coreGlutesLegs
Jump to category:DeltsUpper backTricepsBicepsPecsAbs/coreGlutesLegs
The best dumbbell exercises can get you stronger, leaner and more muscular faster. Here, we not only collected all the dumbbell workouts a beginner should know about, but we also asked an expert to explain why they are the top dumbbell moves you should know about.
The popularity of home workouts rose to an all-time high in the last few years, thanks to the pandemic and subsequent lockdown measures put into place. As a result, thebest dumbbellsand especially thebest adjustable dumbbellsflew off the shelves – it was more challenging to find a goodBowflex dealthan it was to source toilet paper or hand sanitiser.
Hence why even now, years later, people are eager to find out how to build muscle all over their bodies using dumbbells. Using the below exercises, you, too, can pack on muscle mass (if that’s what you want) and get stronger without leaving the house. And to make sure we recommend the right exercises, we asked Erin Kloosterman, Head of Sports Science at Sports Performance Lab, to list the essential dumbbell moves everyone should do.
Erin KloostermanSocial Links NavigationHead of Sports Science at Sports Performance LabErin Kloosterman is Head of Sports Science at Sports Performance Lab. She holds certifications in Athletic Training and is a Strength and Conditioning Specialist.
Erin KloostermanSocial Links NavigationHead of Sports Science at Sports Performance LabErin Kloosterman is Head of Sports Science at Sports Performance Lab. She holds certifications in Athletic Training and is a Strength and Conditioning Specialist.
Erin KloostermanSocial Links NavigationHead of Sports Science at Sports Performance Lab
Erin KloostermanSocial Links Navigation
Social Links Navigation
Erin Kloosterman is Head of Sports Science at Sports Performance Lab. She holds certifications in Athletic Training and is a Strength and Conditioning Specialist.
Erin Kloosterman is Head of Sports Science at Sports Performance Lab. She holds certifications in Athletic Training and is a Strength and Conditioning Specialist.
If you’re planning on working out more often, you must pay attention to recovery. This includes eating the right things – don’t forget to check out T3’sbest protein powderandbest weight gainerguides – resting for the required amount of time, and making sure you warm up before your workouts. If those criteria are met, you should be all set to get stronger/leaner/more muscular fast.
Best dumbbell exercises for every body part
Delts – Dumbbell Raise
This exercise can be utilized to work every portion of the deltoid muscle group – no wonder it’s regarded as one of thebest shoulder exercisesone can perform. To target the anterior deltoid fibers, a straight arm front raise can be utilized. To target the lateral deltoid fibers, a straight or bent arm side raise can be utilized. To target the posterior deltoid fibers, a straight arm extension can be utilized. Typically a lighter weight should be used when performing these exercises to ensure the exercise is performed correctly. These exercises can be done once a week in addition to other upper body work.
Upper back – Dumbbell Row
This exercise targets mainly your middle traps, lats, and rhomoids. Many of us have jobs where we are hunched over a desk all day, utilizing a few different row variations in your weekly program is great for developing better posture. A row can be done in many different positions, standing, seated, or bent over (here’show to do bent over barbell rows).
Triceps – Dumbbell Tricep Kickback
This exercise directly targets your tricep muscle group and is a safer option than your typical “skull crushers”. When doing a tricep kickback it is best if you perform the exercise in a bent over position in order to work against gravity and reduce the amount of compensatory movements. You can incorporate this exercise once a week into your program.
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Biceps – Dumbbell Curl
There are many variations of a DB bicep curl that should be incorporated into your program once or twice a week. The hammer curl is the variation when you’re holding the DB with a neutral grip (thumbs forward). Another variation is to hold the DB with a pronated grip (palms down) and you could also do a supinated grip (palms up). Each variation will work your biceps group and it helps keep your routine interesting when you are able to switch things up.
Pecs – Dumbbell Flyes
This exercise can be performed laying on a flat bench or seated on an incline bench. This exercise is not only great for developing your pecs but it also works your upper back and arms as well while they stabilize the weight throughout the movement. You can incorporate a fly into your program once a week.
Abs/core – High Plank with Dumbbell Pull-through
Glutes – Dumbbell RDL (Romanian deadlift)
Legs – Dumbbell Step Up
A very simple exercise that utilizes a lot of muscles (glutes, hamstrings, quads, calf, and many small stabilizing muscles). There are two popular variations, a forward step (facing the step) and a lateral step (your side to the step). A step up helps improve your mobility and stability. During a step up, your step should not be higher than a 90-degree angle to start. As important as the “up” is, the “down” is where you should focus most of your energy.
A slow and controlled downward movement will help improve your balance in daily life and help reduce your risk of injury while performing this exercise. You can do a step-up variation in your program once or twice a week. You can even do this exercise when you aren’t in the gym. ANY stair can count!
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