DUMBELL WORKOUT BEST DUMBELL EXERCISES FOR BUILDING MASS
Best dumbell exercises are a fantastic way to train your whole body without needing a gym full of equipment. The freedom of movement you get with dumbbells allows you to train on a 3D plane of motion. Discover exercises that focus on the upper body, arms, chest, and back, but that also work your lower body and cardiovascular system. Plus, you don’t need a lot of room and can easily do these best dumbell workouts at home.
Dumbell Exercises
One of the best things about dumbbells is their flexibility. You can easily perform a full-body workout using just dumbbells for resistance. Starting at the top, work your chest, shoulders, and arms with moves like a curl and press, pullover, an incline bench press, and rows. Meanwhile, for the lower body, get the big muscle groups in your legs pumping with a goblet squat or farmer’s walk. Finally, moves like thrusters and dumbbell swings work both your upper and lower body at the same time. Plus, you don’t have to be already jacked to get a benefit from these moves. You can start with lighter-weight dumbbells and gradually increase the resistance as you become stronger and fitter. best dumbell exercises
1. Curl and Press
The first exercise is the curl and press. This compound exercise gives you both bicep and shoulder movement, resulting in both push and pull action. Consequently, as you progress through the move, you’re getting both a full contraction and extension of the bicep and engagement in the shoulders. This exercise needs two dumbells, with a weight that you can both curl and press above your head. However, remember that to build mass, you need to go heavy. best dumbell exercises
Execution:
- Stand/Seat with your feet just wider than hip-width apart, back straight and core engaged.
- Hold one dumbell in each hand, arms down by your sides.
- Lift both weights in a bicep curl. best dumbell exercises
- Once you’ve reached the top of the curl, continue to press the weight up over your head.
- To come back down, lower the weight back to your shoulders, with control. Then back down from the curl to your sides. best dumbell exercises
Sets: 2-3
Reps: 10-12
2. Goblet Squat
Goblet squats are the next dumbbell exercise. To make sure you’re training like an athlete, and getting the most out of each activity, you’ll use a crush grip to elevate the exercise. Ordinarily, the upper body is passive in a goblet squat. However, a crush-grip engages your upper body, activating the chest, delts, traps, and core. Add this to the fact that goblet squats are already excellent for the glutes, quads, and hamstrings, and you’ve got full body activation. Finally, the goblet squats allow you to drop into your natural center of gravity, which is useful for anyone struggling with form. best dumbell exercises
Execution:
- Start with your feet just wider than hip-width apart, toes pointed slightly out. Additionally, keep your core engaged, head up, and elbows tucked in.
- Unlike a regular goblet squat, you’ll hold the dumbbell in the middle. Interlace your fingers around the handle, and squeeze your hands together. This will force that upper body engagement. Keep your grip tight throughout the set.
- Bring yourself down into a squat until your knees are at 90-degrees.
- To check your form, make sure you bend at the hips, pushing your butt backward, but keeping the chest up. This, balanced with the weight, will allow you to find your natural center of gravity. best dumbell exercises
- Driving up through the floor, return to a standing position. best dumbell exercises
- Focus on bringing the weight back up in a straight line. Engage your core, moving your hips and chest as one unit. This will make sure you’re not accidentally swinging forward or backward.
Sets: 2-3
Reps: 10-12
3. Dumbbell Pullover
Also known as an upper-body squat, dumbbell pullovers are a fantastic way to work your upper body. It’s a flexible exercise that allows you to work either your back or your upper chest. The difference is minimal, with a slight change in elbow position and grip focus, making the variation between the two. As such, you could work both the chest and back, by changing the emphasis each set. For this exercise, you’ll only need one dumbbell.
4. Farmers Walk
For anyone who is “one trip or die trying” when it comes to getting groceries into the house, then Farmers’ Carries are the best practice. You’ll hold a dumbbell, as heavy as you can carry, in each hand, and simply walk. It sounds too easy but ends up being a full-body workout. Adding the movement in the lower body forces your core to engage and stabilize with each shift in weight. Plus, because you’re loading up on the weight, it ends up being more than just a grip and forearm workout. The larger muscles in your upper and mid-back, as well as upper arms, step in to help carry the load. best dumbell exercises
Execution:
- Grab two dumbbells in the heaviest weight you can carry.
- Hold one in each hand, with your arms by your side. best dumbell exercises
- Then walk. Wherever you have room, just walk. If your space is small, you can do laps. You’ll want to focus on keeping your body straight and core engaged. best dumbell exercises
- Keep walking until you feel like your grip is about to fail. You’ll want to put the weights back down before complete failure to avoid broken toes, tiles, or floorboards. best dumbell exercises
Sets: 2-3
Reps: Walk until just before grip failure.
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