Best dumbbell exercises to strengthen your whole body

Dumbbells are one of the most versatile exercise equipment. Of course, you’re generally limited in the maximum weight you can lift with dumbbells compared to dumbbells with weight plates, but the number and variety of strength training exercises that can be done with dumbbells is reason enough to familiarize yourself with this popular workout tool. and you might even want to consider investing in a good set of adjustable dumbbells for your home.

You probably don’t have to be a regular at the gym to get a general idea of ​​some of the more common dumbbell exercises. However, putting together the best dumbbell workouts involves a fair amount of expertise. Most of the best dumbbell workouts incorporate strength training exercises that target all of the major muscles in the body to provide a full body workout. You can also focus your dumbbell training on a more specific area of ​​the body, such as your upper body, core, or lower body. Below, we’re sharing some of the best dumbbell exercises to incorporate into your dumbbell workouts to help you reach your fitness goals.

Benefits of dumbbell exercises


Dumbbells offer a variety of benefits. Unlike dumbbells, you have to control each dumbbell unilaterally, which isolates your muscles on either side of the body rather than letting the stronger side carry most of the weight. Likewise, you can perform a single-sided exercise, which challenges your core and more accurately mimics functional movement patterns. If you have access to adjustable dumbbells or a full set of weights, you can progress the load you are using in gradual increments to match your improvements in strength. Most dumbbells are ergonomic and have non-slip handles.

Best dumbbell exercises

There are dozens of dumbbell strengthening exercises. Below, we share some of the most effective dumbbell exercises for various regions of the body.

Dumbbell chest exercises

  • Breast fly
  • Press chest
  • One-arm chest press
  • One-arm chest fly
  • Inclined press
  • Refuse the press
  • Straight arm sweater
  • Depth Push-Ups Grab Hex Dumbbells

Dumbbell shoulder exercises

  • Aerial press
  • Increase before
  • Side elevation
  • Leaning over the deltoid
  • Push push
  • Punches
  • Internal and external rotation (rotator cuff)
  • raise the shoulders

Back exercises with dumbbells

  • Reverse fly
  • Lines
  • Deadlift
  • Superman
  • Dog bird

Dumbbell arm exercises

  • Bicep curls
  • preacher curls
  • Hammer curls
  • Dumbbell arm push-ups (running arms)
  • Triceps pullback
  • Triceps Extensions
  • Skull crushers
  • Wrist loops
  • Wrist extensions

Dumbbell leg exercises

  • Weighted Calf Raise
  • The farmer wears
  • Deadlifts
  • Romanian one-legged deadlift
  • squats down
  • Sumo squats
  • Front lunge
  • Reverse lunge
  • Side slit
  • Bulgarian Split Squat
  • Rear raised split squat

Basic dumbbell exercises

  • Weighted sit-ups
  • V-Ups
  • Board with weighted lateral rotation
  • Board with weighted front rise
  • T-spine twists
  • Side plank with dumbbell rotation
  • Standing side curves
  • Dumbbell chops
  • Weighted dead bug
  • Russian twist

Best dumbbell workouts

Man approaching dumbbells.

When organizing a barbell workout, it is important to consider the workout goals, especially if you are righteous. start a weightlifting program.

Are you primarily looking to build muscle, increase strength, or build muscle endurance? When looking to build muscle or add “size,” use the heaviest dumbbells you can handle for 3 to 4 sets of 1 to 6 reps per exercise. If you are looking to increase your strength, aim for 2 to 3 sets of weights that you can manage for 8 to 12 reps per exercise. Finally, to focus on muscle endurance, perform three sets of 12 to 20 repetitions per circuit exercise with minimal rest.

Do you want to do a full body workout or do you want to focus on a specific region (arms, chest, trunk, back, legs)? If you want to do a full body workout, choose a few exercises for each major muscle group.

Remember variety is important. Change the number of reps, grip, weight, exercises, pace, etc. from workout to workout to give your body an ever-changing workout stimulus. This will maximize your progress and minimize the risk of overtraining injuries.

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About Irene J. O'Donnell

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