8 best dumbbell exercises
- Dumbbell Curl and Press
Dumbbell curl and the press is a compound exercise that involves combined biceps movement and Shoulder movement. We can actually blend together the two major muscle groups. It is a combined pull and a push muscle movement.
Despite shoulder and biceps being the two antagonistic muscle groups that normally can’t be worked together, with dumbbell curl and press, we can actually hit both muscle groups together for the common good.
- Crush Grip Goblet Squat
Everyone knows that goblet squats are a great way to train your lower body, including everything: the glutes, the quads, and the hamstrings.
Most of us may have confusion on the foot position for goblet squat but as this exercise lowers us to our natural center of gravity, you should adjust your foot where it’s most comfortable and biomechanically correct.
But the twist is that it’s not a normal grip rather a crush grip.
On normal goblet squat, you grab the dumbbells, just holding underneath, no muscle is actively involved to hold that dumbbells other than your hand muscles to support them.
But with crush grip, you want to squeeze the dumbbells with your hands with helps you to bring the activation of major muscles like chest, delts, traps, core; literally, everything from top to bottom will get activated.
- Dumbbell Pullover
Like others, I also like to call it an upper-body squat. Dumbbell pullovers are great for basically two references: as a back exercise and as a chest exercise.
If you try to pull your hands up against each other as you pull over your chest, it will hit more of your upper chest. But if you let your elbows flare out a little bit and lift the help of your elbows. Then you will get some lat activation.
Especially, if you got only one dumbbell, this is the best exercise you’d want to go for. This is one of the best dumbbell exercises that you can do for your upper body and certainly one that I would include in my 8 best dumbbell exercises.
- Dumbbell Thrusters
These are one of those all the exercises that literally kill you because you are basically working every muscle in your body.
You start all the way down in a squat position and as you come up, you let that Momentum continue to help you to press the dumbbells up and over your head. You should have pretty good strength to do so.
Anyway, this can quickly become a great metabolic exercise as well depending upon what you are working for. Go a little bit lighter and aim for higher reps, you can make it a great metabolic booster. If you want to go heavy, load those dumbbells of a little bit more and turn this into a classic builder for your shoulders and your legs.
- Farmer Carries
A lot of lads nowadays underestimate traditional farmer carries but it is a very demanding exercise for your upper back and mid-back. It is a simple yet very effective workout that does not require much except a pair of dumbbells.
You simply load off as heavyweight as you can, and take a walk. And if you don’t have a lot of places to work, then walk back and forth in whatever space you have. as a matter of fact, when you add your lower body movement while carrying the weight, it becomes infinitely challenging for you to hold them. This workout also improves your grip strength and enhances your core stability.
As you are making footwork too, your lower body is also involved here. This is a complete body workout, literally from your fingertips all the way down to your feet.
- Stationary Lunge
The Stationary Lunge is an easy-to-perform exercise that’s exceptionally good at targeting the lower boy muscles like quadriceps, glutes, and calves too. However, your hand and forearm muscles will also be involved to hold the dumbbells and a lot of athletes in the entire sports field use it. To maintain that stability, your core muscles will get active involvement too.
Not much to debate here when it comes to an exercise, especially a metabolically demanding, dumbbell swing is the best. All you have to do is crab dumbbell on end with both hands underneath one of the dumbbell, basically mimicking of the kettlebell swing. As with kettlebells swing, we are getting a great exercise for glute and hip extension, one of the weakest areas of our body for sure.
Swings can be done for a lot of rapes or not so many reps, depending on how much you load this up. Well if you go fairly heavy and challenging here, this will quickly develop your posterior chain strength, but you will be panting for sure after a few reps.
- Tripod Dumbbell Rows
It looks very similar in motion to a dumbbell one-arm row but it is not. with regular dumbbell one-arm row, we have one arm and one knee on the bench and the dumbbells held fairly close to our center of gravity, but when we go back to the version here, the tripod setup, we have got a wider base of support, the center of gravity is still towards the center here and we have one dumbbell that is held more out to the side a little further away from our center of gravity.
Even on your first rep, you will feel that you have more of talent actually holding your body still and straight as you move the dumbbells then you would on a traditional one because your body is in a more balanced state that way.
This allows you to be in an athletic position, on your feet, knees bent, butt out.
So, these are the 8 best dumbbell exercises ever where each one is presented with the justification of why it’s on the list.
I hope you’ll gather up that intensity and motivation to execute these exercises properly to reap the most out of your workout.