4 Best Dumbbell Exercises for Building Muscle

By Clinton Courier | May 21, 2021 |

A dumbbell is a versatile piece of equipment that one should always have at their home or gym. The best part about it is that it is easy and safe to use, allowing you to build your muscles stronger. You can have a full-body workout if you are well aware of different exercises that can be performed using dumbbells.

Besides, Bowflex equipment is one of the machines you can include in your strength training to build and grow your muscles. You can find the best Bowflex equipment for sale in Canada, providing you all the essential features that would help you achieve your fitness goals.

With dumbbells, you get the freedom of movement that allows you to enhance your strength and stability. We have elaborated on the best dumbbell exercises that help in building muscles and achieving muscular hypertrophy. Keep reading this article to know about the best dumbbell exercises and make the most out of them during your workouts!

Dumbbell Deadlifts

This exercise helps weightlifters in working their lower body and developing muscular hypertrophy as it provides an increased range of motion. You would also notice increased grip strength as you perform this exercise to build your muscles. Here is how it is done:

Place the dumbbells on the floor and stand straight facing them.
Next, bend at your hip and knees to lift the dumbbells placing your hand in an overhand grip.
While keeping your arms fully extended and back straight, push through your heels and bring the dumbbells in front of your thighs as you rise.
Lower down the dumbbells back to the ground after you are in a completely upright position.
Repeat it for at least ten reps.

Dumbbell Bench Press

Since dumbbells work each side individually, it helps in enhancing strength and stability more than a barbell does. This movement will allow you to gain more shoulder flexibility and build your lower body muscles.

Begin with lying flat back on the bench and lift the dumbbells directly above your chest.
Lower down the dumbbells to a position slightly below your chest, pressing them to full extension.
After repeating for a set number of repetitions, keep the dumbbells back to their position and take a break before you move on to another set.

You can also perform dumbbell bench movements at varying angles, depending on your workout targets. To support recovery and muscle repair, consider adding a amazon l-glutamine supplement alongside this exercise routine for gaining maximum muscle strength.

Goblet Squat

During the goblet squat, your upper body is usually inactive. However, make sure to use a crush grip to work your upper body and engage the chest, traps, core, and delts. With a crush grip, you can have a full-body workout.

This movement is also excellent for your glutes, hamstrings, and quads. Read below to know how to perform it:

Begin with placing your feet wide apart and toes a little pointed out. Make sure to keep your head straight up, elbows tucked in, and core tightened.
Now, hold the dumbbells in the center, intertwine your fingers around its handle, and press your hands together. With this, you will activate your upper body during the movement. Keep a tight grip throughout the exercise.
Next, lower your body till your knees are at a 90-degrees angle.
As you perform the movement, make sure you bend at your hips with butt pushed backward and chest straight up.
While bringing yourself back to the standing position, make sure to lift the weight in a straight line.

Dumbbell Pullover

If you want to build your upper body muscles, you must consider the dumbbell pullover exercise. It is also called upper-body squat, which is an excellent way to work your upper body.

You can engage your back or upper chest while performing this flexible exercise. Work your chest and back each with a slight adjustment in your elbow position and grip. To execute it, you would require only one dumbbell. Here is how you would perform it:

Set a box or bench that stays stable and does not move.
Now, place your upper body in a perpendicular position across the bench such that your body weight rests on your shoulders. Keep your feet flat on the floor bearing the remaining body weight. Make sure your knees are bent at a 90-degrees angle with your core flat and tightened. This position will make you appear like a tabletop.
Next, lift the dumbbell above your body, extending your arms straight from the chest.
Lower down the dumbbell behind your head with your arms straight. Be sure not to lock your elbows while lowering the weight.
Then, lift the dumbbell back to the initial position.
If you want to work your back, lift the weight while pressing your hands together. Use your hands against one another while you lift the dumbbells and keep your elbows locked.
Contrarily, to work your upper back, widen your elbows slightly as you lift the weight. As you shift the drag from your hands to your elbows, it will activate the lats.