Want to know the best exercises to complete when you have a set of dumbbells, to achieve greater results, faster? Read on to see the best exercises that you need to know about.
Whether working out at home or traveling, dumbbells are perhaps the single best piece of kit at giving you the greatest amount of exercise options without sacrificing muscle building potential.
In this article we take a look at some of the best dumbbell exercises that you need to know about, so read on, to see which exercises we feel you should be performing.
1. Dumbbell Bench Press
One of the best exercises you can do for your chest the dumbbell bench press is a fantastic exercise to work your chest and triceps, although as the name suggests, you will also need a bench.
If you have a moveable bench which can assume a decline or incline position, you will be able to target the lower or upper chest more emphatically, if not, don’t worry, the standard dumbbell bench press works just fine.
If you don’t have a bench, but still want to work your chest, try a floor press, where you lay on the floor, instead of a bench, it can still be very effective.
2. One-Arm Dumbbell Row
A unilateral back exercise, the one-arm dumbbell row is one of the best exercises to target the lats and grow a bigger, stronger back. With a flat bench you can kneel as you row the weight back and work your lat muscles or you can even do this move standing, and bent at a slight angle, to still target the back muscles.
3. Lateral Raise
A great way to humble yourself with smaller weights, the lateral raise is a great way to build your shoulders and target your delts. You can do this move standing or seated (although standing is preferred) and with the correct form, you will start to see great improvements in your shoulders.
4. Dumbbell Chest Flye
The Dumbbell chest fly is another chance to work your chest although this time you can also take your triceps out of the equation, and solely focus on the pectoral muscles.
When multiple muscles are being worked the smaller muscle will often fail first, limiting what can be achieved. The chest fly exercise stops that from happening, ensuring the chest muscles are worked until they fail. Just like the standard dumbbell bench press, the chest fly can also be completed on an incline or decline and if necessary, on the floor, without a bench.
5. Stationary Lunge
The stationary lunge is an easy to perform exercise that works the majority of the muscles in the lower body, including the glutes, quads, and hamstrings. As a unilateral exercise, the stationary lunge can be used to improve muscular imbalances and to build core strength and with the right amount of weight, you can support muscle growth and muscular endurance.
The stationary lunge is one of the hardest, yet most rewarding exercises you can do.
6. Rear Foot Elevated Split Squat
If you were looking for a way to make the lunge harder, you’ve just found it. Universally loved and loathed in equal measure, the rear foot elevated split squat takes the benefits felt on the traditional lunge and enhances them to a new level. With an intense level of muscle activation, the rear foot elevated split squat is a fantastic exercise to have in your arsenal and still works the entire lower body.
7. French Curl
Although there are other options available for working the triceps the technique can sometimes be tricky, however, the French curl is much easier to do and is a fantastic way of training the triceps and stimulating muscle growth. Although we prefer a seated French curl the move can be done seated or standing, and all you need to make them successful is a heavy weight, making them a perfect dumbbell exercise.
8. Alternated Biceps Curl
If you’re going to build muscle and improve your physique, you can’t forget about the biceps, and an alternating bicep curl is one of the best moves you can do.
Isolating the