Top Six Dumbbell exercises

January 08, 2021 2 min read

Top Six Dumbbell exercises

Imagine this:

You want to set up a home gym, but you're worried. Equipment is expensive, and getting a handful of machines can quickly rack up the cost.

So, what can you do?

One of your best options is to get some dumbbells. They are affordable, compact, and incredibly versatile. Below, we've outlined the six best dumbbell exercises for practical full-body training.

Let's see what they are.

 

  1. Renegade Row

Renegade rows are among the best exercises for strengthening your back, biceps, and overall core muscles.

You have to maintain a rigid position as you perform the exercise, which makes it fantastic for improving your overall balance and stability while working on the primary movers.

To perform it safely, you need a pair of hex rubber dumbbells that offer a solid foundation.

 

  1. Standing Dumbbell Overhead Press

Dumbbell overhead pressing is fantastic for your overall shoulder development. This movement emphasizes the anterior deltoid head and upper chest, and helps develop your lateral delts, triceps and upper back.

Also, because you have to maintain balance and push from a standing position, this exercise helps you improve your core strength and balance.

 

  1. Dumbbell Floor Press

Similar to bench pressing, this movement's goal is to work on your chest and triceps primarily. But, unlike pressing from a bench, this exercise has a slightly shorter range of motion, which takes away some of the emphasis from the chest and works more on the tricep.

Still, the movement is fantastic because it keeps your shoulders in a safe position and allows you to improve your pressing strength significantly.

Plus, your lower body can't assist as much because of your position, which means that you get to strengthen your upper body more effectively.

 

  1. Alternating Forward Lunges

The lunge is a fantastic movement that strengthens your quads, glutes, and hamstrings. Plus, being a unilateral movement, the forward lunge is excellent for working on one leg at a time and preventing strength imbalances from occurring.

To make the most of the movement, you must perform each repetition smoothly and with control from start to finish.

The best part is, this exercise is fantastic with and without dumbbells. But, if the bodyweight version gets too easy, adding a couple of dumbbells to the equation will make it all the more effective.

 

  1. Bicep Curls

The bicep is a relatively simple muscle to train, and having a pair of dumbbells makes the entire process straightforward. For optimal development of your brachialis and two bicep heads, it's best to do various curl variations. Some examples include:

  • Alternating dumbbell bicep curl
  • Dumbbell hammer curl
  • Incline bench bicep curl
  • Spider curl

 

  1. Tricep Extensions And Presses

Of course, we can't have exercises for the biceps without mentioning their counterpart - the tricep. The great news is, having a pair of dumbbells offers a lot of versatility as far as tricep training is concerned.

Similar to bicep development, it's best to perform a variety of movements to ensure optimal growth. Great examples include:

  • Overhead tricep extension
  • Dumbbell tricep kickback
  • Lying tricep skull crusher
  • Dumbbell tricep press

Unleash the potential of the Dumbbell today!



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