TEACHING MENS FITNESS

Dumbbells are definitely one of the best form of workout equipment due to their ability to be used in small spaces and their high degree of athletic carryover. With their three dimensional freedom, dumbbells allow you to workout in all planes of motion and require a great deal of core strength and stability to use them properly.

That being said, choosing the best dumbbell exercises ever can be quite a challenge since there are so many to choose from. In this post, I’ve picked the 5 great exercises with dumbbells and give you a reason why each has earned its spot.

That said, let’s hop into it!

Dumbbell Curl and Press

• Step 1: Grab a pair of dumbbells and stand with arms hanging down at arm’s length. This is the starting position.
• Step 2: Begin exercise by curling the dumbbells up to your shoulders.
• Step 3: Rotate your palms outward so that they are now facing forward (away from your body).
• Step 4: Begin the pressing portion pressing of the exercise and press the dumbbells overhead until your arms are straight.
• Step 5: Reverse movements back to starting position. This completes one rep.

Crush Grip Goblet Squats

• Step 1: Stand holding a light dumbbell by the horns close to your chest. This will be your starting position. You want to actively squeeze into the dumbbell either by the head or the body. This activates the chest muscles.
• Step 2: Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
• Step 3: At the bottom position, pause and use your elbows to push your knees out. Return to the starting position.

Farmers Carries

• Step 1: Choose a set of dumbbells of equal weight. Make sure to choose a weight that is heavy enough to create resistance, yet light enough that you can keep your form strict and posture upright.
• Step 2: Hold one dumbbell in each hand with a tight, firm grip.
• Step 3: Stand tall with your feet about shoulder-width apart and arms resting at your sides.
• Step 4: Begin the movement by engaging the core muscles, pulling your shoulder blades down and back, and making sure your posture is upright.
• Step 5: Take a step forward and begin walking while carrying a kettlebell or dumbbell in each hand. Be sure to keep your head up, shoulders back, and core muscles contracted the entire time.

One Arm DB Incline Bench Press

• Step 1: Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an incline bench.
• Step 2: To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
• Step 3: Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
• Step 4: Contract the chest and push the dumbbells back up to the starting position.
• Step 5: Repeat.

DB Pullovers

• Step 1: Holding a medium-to-heavy dumbbell, lay with your back flat on a bench or stability ball.
• Step 2: With your feet planted on the ground and your core engaged, extend your arms to the sky, cupping the dumbbell with both hands above your chest.
• Step 3: Keeping your low back pressed into the bench or stability ball, slowly lower your arms overhead until your biceps reach your ears.
• Step 4: Slowly bring your arms back to above your chest and repeat.

The Bottom Line

Each of these exercises require either just a single dumbbell or two dumbbells. They were chosen given their ability to work multiple muscle groups in one dumbbell only workout. The more muscles you can train in one workout the quicker your training session will be and the more impact you can have on your body in a shorter period of time.

Dumbbell only workouts can be incredibly challenging. In fact, some people think that you can’t effectively train your legs with db’s since you aren’t able to load up the weight high enough. That’s not true at all. You can choose exercises that you load with even 45 kg dumbbells and perform on a single leg and you are sure to be pushing yourself to your limits.

The same can be said for dumbbell chest workouts and dumbbell back and arm workouts. The fact that you aren’t using a barbell does not sacrifice the quality or effectiveness of the training session. That said, you cannot continue to lift light dumbbells and think that you are going to get a great enough workout. Even if you are training at home, aim to lift the heaviest dumbbells that you can lift if you want to build muscle in your workouts.

So guys that’s it for today’s blog. If you made it to the end, I appreciate u bro. If you found the information interesting and helpful then share this post with your friends, family who need this and if you are new here don’t forget to follow my blog because i post two new blogs every week and turn on your notifications so you never miss a new post when it’s published. Till then your bro TMF signing off!

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