If you didn't know, training with dumbbells is one of the safest
and most effective ways to build muscle and strength. I'm sure you have
seen countless meatheads who spend close to an hour on barbell bench
press, and will simply not "waste their time" with silly dumbbells...
Well these are the same guys who damage their rotator cuff and lose the ability to train for months at a time. Barbell bench press is DANGEROUS. There is reason why baseball pitchers are simply not allowed to perform this exercise, and that's because of the dangers it presents for the rotator cuff. Fortunately, dumbbells are a great solution.
There are only so many exercises you can perform with barbells, but dumbbells offer a wide range of options. Just to be sure, barbell exercises such as deadlifts, cleans, military press, and rows are excellent muscle builders. But we are here to discuss how to train with dumbbells.
Chest
There aren't many options for training the chest in the first place, but dumbbells allow you to perform some excellent variations. The most obvious exercises include flat dumbbell bench press, incline press, and decline press. Flat bench will target the middle portion of the chest, incline targets the upper, and decline focuses on the lower. That's really all you can do for the chest right? Nope!
You can also perform flat, incline, and decline dumbbell flies. This exercise allows for a massive stretch of the pectorals, which gives you an excellent contraction.
In addition to these exercises, you can also perform dumbbell pullovers. Pullovers do not directly target the chest, but instead target the serratus muscles to the side and below the pecs. These muscles help your abs stand out even more.
Back
Training the back with dumbbells is highly-effective because it allows you to get a massive amount of range of motion. Some of the best exercises include single-arm dumbbell rows with your knee on a bench, or standing. Keep your back straight and make sure you pull with your lats and THEN your arms.
With lighter dumbbells, you can also perform rear delt raises. You can perform rear delt raises standing or sitting.
Legs
There is a large variety of leg exercises you can use with dumbbells. If you're looking to hit the hamstrings, you can use stiff-leg deadlifts. And to increase the difficulty, you can attempt single-leg deadlifts.
To target the glutes, you can use traditional lunges, reverse lunges, and even side lunges.
And lastly, to target all leg muscles, you can use Romanian squats. Simply hold a dumbbell with both hands and stand with your legs a little further than shoulder width. Lower the weight between your legs and squat down.
These are some of the best dumbbell exercises for the main muscles groups. Each exercises will help you build strength, and most importantly, solid muscle.
Read More:
♦ 7 Homemade Detox Drinks for... ♦ 16 Simple Tweaks To Help You Lose Weight
Well these are the same guys who damage their rotator cuff and lose the ability to train for months at a time. Barbell bench press is DANGEROUS. There is reason why baseball pitchers are simply not allowed to perform this exercise, and that's because of the dangers it presents for the rotator cuff. Fortunately, dumbbells are a great solution.
There are only so many exercises you can perform with barbells, but dumbbells offer a wide range of options. Just to be sure, barbell exercises such as deadlifts, cleans, military press, and rows are excellent muscle builders. But we are here to discuss how to train with dumbbells.
Chest
There aren't many options for training the chest in the first place, but dumbbells allow you to perform some excellent variations. The most obvious exercises include flat dumbbell bench press, incline press, and decline press. Flat bench will target the middle portion of the chest, incline targets the upper, and decline focuses on the lower. That's really all you can do for the chest right? Nope!
You can also perform flat, incline, and decline dumbbell flies. This exercise allows for a massive stretch of the pectorals, which gives you an excellent contraction.
In addition to these exercises, you can also perform dumbbell pullovers. Pullovers do not directly target the chest, but instead target the serratus muscles to the side and below the pecs. These muscles help your abs stand out even more.
Back
Training the back with dumbbells is highly-effective because it allows you to get a massive amount of range of motion. Some of the best exercises include single-arm dumbbell rows with your knee on a bench, or standing. Keep your back straight and make sure you pull with your lats and THEN your arms.
With lighter dumbbells, you can also perform rear delt raises. You can perform rear delt raises standing or sitting.
Legs
There is a large variety of leg exercises you can use with dumbbells. If you're looking to hit the hamstrings, you can use stiff-leg deadlifts. And to increase the difficulty, you can attempt single-leg deadlifts.
To target the glutes, you can use traditional lunges, reverse lunges, and even side lunges.
And lastly, to target all leg muscles, you can use Romanian squats. Simply hold a dumbbell with both hands and stand with your legs a little further than shoulder width. Lower the weight between your legs and squat down.
These are some of the best dumbbell exercises for the main muscles groups. Each exercises will help you build strength, and most importantly, solid muscle.
Read More:
♦ 7 Homemade Detox Drinks for... ♦ 16 Simple Tweaks To Help You Lose Weight