Best Dumbbell Exercises
Getting a new body isn’t very complicated. You don’t necessarily need the gym. Whether you wish for rapid fat loss or bulging muscles , a pair of dumbbells will help you, provided you use them correctly. Here are 6 of the best dumbbell exercises:
1. Goblet Squat
It really doesn’t matter whether you are a newbie or a long-time hard gainer. It doesn’t matter when doing this exercise. These are perfect for any level. They specifically target the glute area by activating it as well as improving hip and thoracic mobility.
How: Stand with your feet apart. They should be wider than your shoulder-width. Hold a dumbbell with both hands in front of your chest and sit back into a squat. Drive backup and repeat.
2. Dumbbell Clean
This is a very effective exercise. Doing these powerlifter lifts while training will not only build lean muscle tissue but also make you explosively powerful. This move leads to the rushing of blood to your glutes, hamstrings, shoulders and arms thus leading to maximisation of your muscle-growing power.
How: Let your wrists face forwards and bring the weights to your shoulders and jump slightly jumping. Gradually, straighten your legs to stand. Then get the weights down to your thigh before moving into a squat position. Repeat.
3. Dumbbell Bench Press
If you wish to build a quality pec appeal then always opt for a dumbbell press over barbell. By having a weight in each hand, you will allow your body for a greater stretch at the bottom of the lift. This will build a bigger chest. If you wish to take this move further then squeeze your pecs together at the top. Try to recruit as many muscle fibres as you can.
How: Lie down on a flat and hold two dumbbells over your chest with an overhand grip. Starting pushing until your arms are straight. Then lower under control.
4 Bent Over Row
This exercise will target several muscles in your upper body which includes the traps, rhomboids, lats and biceps. This is perfect for getting you that ‘V’ shape. It will sharpen your deltoids and create some T-shirt-filling boulder shoulders.
How: Keep your back upright and your core strong. Start rowing your weights up to your chest. Lower and repeat this.
5. Two Arm Dumbbell Stiff Legged Deadlift
It is very effective to shred your legs. This will turn your legs into powerful pins by targeting your lower-body muscles. Stiff legged deadlifts make sure that your entire posterior chain is functioning. It prevents hip and lower back injuries and is one of the best free weight exercises to build up your lower body injury free.
How: Lower the dumbbells to your feet. Go as far as you can go by extending through your waist. Slowly, return to the starting position.
6. One Arm Swing
This exercise will recruit muscles within your posterior chain along with building your grip strength, coordination, lower back muscles, quadriceps and shoulders. It’ll give you the momentum that your body needs.
How: squat and swing the dumbbell through your legs and then immediately drive yourself forward. Bring the weight up towards your head and gradually straighten your legs. Repeat this movement and swap sides.
What are the other dumbbell exercises that you follow? Let us know in the comments!
- Sonia Shah