Getting a new body doesn’t have to be complicated. Whether you’re aiming for rapid fat loss, size, or cardiovascular fitness. A pair of dumbbells will tick the box – providing you use them correctly. Yes, curls might get the girls, but increasing your dumbbell dexterity with a few extra free-weight exercises will get you to your goals faster.
5 Best Dumbbell Exercises
1. Goblet Squat
How: Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Sit back into your squatt then drive back up and repeat.
Why: Are you a nervous newbie or a long-time hard gainer? It doesn’t matter with this move. Goblet squats are perfect for any level, They specifically target glute activation whilst improving both hip and thoracic mobility.
2. Dumbbell Clean
How: Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. Slowly straighten your legs to stand. Then lower the weights down to your thigh before moving into squat position and repeating.
Why: If you want to look like an Olympian then you’ve got to train like one. Incorporating these powerlifter lifts into your training will not only build lean muscle tissue but also build explosive power. This move also rushes blood to your glutes, hamstrings, shoulders and arms to maximize your muscle-growing power.
3. Farmers’ Walk
How: Walk forward taking short, quick steps. Go for the given distance, as fast as possible.
Why: There’s no technique to worry about, but you’ll still supercharge your grip strength. And don’t worry, this lack of technique won’t get you injured; through a process called irradiation, this move bunches your rotator cuff, protecting your shoulders.
4. Bent-Over Row
How: Keep your core tight and your back straight as you row the weights up to your chest. Lower and repeat.
Why: Rows will target several muscles in your upper body including the traps, rhomboids, lats and biceps perfect for getting you that ‘V’ shape. And not only that, it’ll hone in on your deltoids to create some T-shirt-filling boulder shoulders, too.
5. Bench Press
How: Sink into a squat and swing the weight through your legs before immediately driving yourself forward, bringing it up towards your head as you straighten your legs. Repeat this movement, then swap sides.