Elite fitness expert shares top dumbbell exercises to build muscle all over

ActiveElite fitness expert shares top dumbbell exercises to build muscle all overIf you want to build muscle in your upper body, lower body and strengthen your core, then do theseWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

If you want to build muscle in your upper body, lower body and strengthen your core, then do these

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Man doing dumbbell bicep curl

(Image credit: Getty Images)

It’s no secret here at T3 that we love a dumbbell workout. Why? Because apair of dumbbellsare the most versatile piece ofhome gym equipmentyou can own; you can work your entire body with them, they’re great for small spaces and you can do a ton of different exercises with them.

Elite fitness expert, Jeff Cavaliere, a strength coach and founder ofAthlean-X, also agrees and has taken to his YouTube channel to share his top dumbbell exercises that, when combined, will hit every muscle in your body and help you make some serious gains. So, if you’re ready to up your dumbbell game and start taking yourstrength trainingseriously, then keep on reading for Cavaliere’s favourite dumbbell exercises that will pack on size to your upper and lower body, as well as strengthen your core.

1.Gorilla rows

Targets:back, shoulders and biceps

2.Reverse lunges

Targets:core, glutes and hamstrings

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Cavaliere says these are one of his “all time favourite exercises” for the lower body. The reason being, again, because of how versatile it is. “If I were to remain upright during this exercise it becomes very knee dominant, focusing most of the effort building up my quads,” he says. “If I wanted to shift the focus to the posterior chain, all it requires is a simple shift of my torso forward, because once I’ve done this I’ve made it more hip dominant and shifted the focus a lot more to the glutes and hamstrings.”

(Image credit: Getty)

Woman doing dumbbell lunges in the gym

(Image credit: Getty)

3.Static dumbbell press

Targets:chest, core, triceps

4.Farmer carries

Targets:shoulders, upper back, trapezius, quadriceps, hamstrings, calves, lower back, obliques and core

The farmer carry is a strongman move where you walk a set distance carrying a dumbbell in either hand, or you can use apair of kettlebells. It’s excellent for targeting the entire body and particularly good for your core.

(Image credit: Getty)

Two men doing a farmer’s carry holding two kettlebells

(Image credit: Getty)

5.High pulls

Targets:delts, traps and biceps

Just to clarify, this isn’t an upright row. It’s one of Cavaliere’s favourite shoulder exercises and it’s where you explosively lift the two dumbbells towards your shoulders, keeping your elbows down and your wrists high. What Cavaliere loves about this exercise is that he says it gives you the abduction that you’d get from a side lateral raise, but it comes with extra benefits, such as working your rear delts and traps.

6.Dumbbell pullover

Targets:Back, chest and triceps

7.Dumbbell step up

Targets:glutes,quads, hamstrings and hips

This is where you hold a dumbbell in either hand and step onto a stationary object, like aweight benchor box. It’s a functional exercise that can easily be performed at home and, again, Cavaliere says you can shift your body’s focus depending on your stance. To target specifically your quads, he says to maintain an upright torso, whereas if you want to focus on your glutes and hamstrings then lean forwards slightly.

(Image credit: Getty Images)

Woman doing step ups onto a box

(Image credit: Getty Images)

8.Strict curls into dumbbell cheat curls

Targets:biceps

This is where your upper back, head and bum stays flat against a wall, whilst doing a bicep curl. What this does is stops your body being able to give you any extra momentum, so your bicep is literally doing all the work. But, once you’ve reached failure, Cavaliere suggests moving away from the wall and going straight into a ‘cheat curl’ – where you can use momentum from your body to help you knock out a few last reps and overload your muscles to help them grow.

9.Russian rows

Targets:Core, especially the obliques

You probably know these as ‘Russian twists’, but Cavaliere calls them Russian rows and for good reason. “What people often do is take the weight in their hand and just place it side to side turning it into something I call a ‘Russian tap’”, he says. Instead, he advises to think about “rowing” the dumbbell back and driving your elbows behind your body.

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