4 Dumbbell Moves
to Master
Grow muscle fast with these
easy full-body exercises
The humble dumbbell is one of the simplest and oldest pieces of equipment. And while we're all familiar with the go-to moves like your basic bicep curl or tricep extension, a pair of dumbbells is good for more than a few arm exercises. The weights can actually provide a full-body workout in a compact amount of space that will shred unwanted fat, sculpt muscle and strengthen your core. The handheld weights also allow for a greater range of motion than other weight training equipment, which has been shown to help stimulate muscle mass. Greater stabilization is a requirement with dumbbells, too—activating more muscle fibers.
What makes dumbbells such a versatile training tool is their accessibility and adaptability. Whether you're working out in a gym or in your living room, they can be used for everything from compound movements like squats, deadlifts and presses to smaller isolation exercises that fine-tune and tone your physique. Their simplicity encourages better form and balance, while their size makes them ideal for anyone with limited space or time. We've put together a simple yet effective set of four essential moves that trainers say every man should master. These exercises are designed to build strength, improve endurance and challenge your stability. As for how many repetitions or sets to do, that depends on your personal fitness goals, whether you're building muscle, burning fat or simply staying fit.
4 Essential Dumbbell Exercises
Goblet Squat
This is really a lower-body exercise that increases strength and toning throughout the legs. But thanks to the weight’s position, it also works the shoulders and strengthens the core while improving posture.
1
Hold a dumbbell vertically at chest height, cupping the top end with both hands.
2
Lower your hips, bending at the knees keeping your back straight (assuming the squat position).
3
Hold for a second, then push back up to the start position.
Renegade Row
This power move works the core, shoulders, upper back, biceps and triceps. And thanks to the positioning, it also forces the body to use the stabilizing muscles of the core, which tones your abs and promotes good posture.
1
Assume the push-up position with the feet shoulder-width apart, gripping a dumbbell in each hand.
2
Keeping your back flat, pull the right dumbbell up towards your torso, elbow tucked close to you side.
3
Control the dumbbell back to the ground, and repeat on the left side.
Dumbbell Swing
An old school move, the dumbbell swing engages most of the muscles along the posterior chain—from your calves and hamstrings all the way to your trapezius (that large V-shaped area between your shoulder blades).
1
Hold a dumbbell with both hands with your arms extended. Bend at the waist, rocking back slightly and “hike” the dumbbell between your legs.
2
Then thrust your hips forward forcefully, swinging the weight up to shoulder height.
3
Reverse the movement, so that you swing the dumbbell between your legs again.
Standing Shoulder Press
The shoulder press targets your shoulder’s deltoid muscles, along with the triceps and pecs. And research now shows that standing dumbbell presses are more effective than when you’re seated. Because when you lift while standing, you force the body to stabilize, which (bonus!) engages the abdominal muscles as well.
1
Position your feet shoulder-width apart and stand holding two dumbbells at shoulder height with an overhand grip.
2
Press the weights up above your head until your arms are fully extended.
3
Return slowly to the start position.
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