The top 5 dumbbell exercises

Dumbbells are essential for your home gym. The exercises you can do with them are effective and a great addition to your workout routine. Dumbbells allow you to train multiple muscle groups. Since there are so many different dumbbell exercises, you can do a complete workout with them. We've listed 5 effective dumbbell exercises for you.

Dumbbells are essential training tools. They help you achieve your fitness goals. You can use these tools to build muscle mass and burn fat.

There are several exercises you can do with dumbbells. Moreover, you can easily adjust the weight to your needs. The reason dumbbell training is so effective is because you not only train important muscle groups but also motivate the stabilized muscles.

Choose dumbbells with an appropriate weight

If you want to build muscle mass, it's important to use relatively heavy dumbbells . This allows you to perform exercises with few repetitions. Just starting with strength training? Then choose a weight suitable for a beginner and don't go for a very heavy weight right away.

To optimize your endurance and fat burning, use lighter weights and do high repetitions.

Focus on the exercise and not on the number of repetitions

It's important to perform dumbbell exercises correctly to build your muscles. Focus on the exercise itself and the correct technique, not on the number of repetitions. By doing this, you'll learn how to perform an exercise effectively and see results faster.

1. Biceps curls

The bicep curl is the most well-known exercise for training your biceps. This exercise works only your biceps, making it an isolation exercise. It's important to keep your elbows tucked in at your sides and not raise them. You can make this exercise more challenging by alternating arms instead of training both arms simultaneously.

• - Extend your arms all the way down
• - Keep your elbows at your sides and slowly raise your forearm
• - Bring your forearm to your chest
• - Then you bring your forearm back down

Perform this exercise 8, 10, or 12 times in sets of 3.

2. One-arm dumbbell row

To perform this exercise, you'll need a training bench, such as an adjustable weight bench. The one-arm dumbbell row works a large part of your back. It also works your shoulders and biceps. Since you only work one side at a time, it's easier to find the right position right away. Make sure you keep your shoulders and back still during this exercise. Don't move them. Also, make sure your upper body doesn't lean to one side. You can make this exercise more challenging by lowering the dumbbell more slowly.

• - Place your left knee and hand on the bench and place your right leg on the floor.
• - Keep your back straight.
• - Let your right arm hang with the dumbbell and slowly pull it up toward your ribcage. Keep your elbow close to your body.
• - Then slowly lower the dumbbell again.
• Repeat this exercise 10 or 12 times in sets of three. Then train your left arm.

3. Dumbbell lunches

Did you know you can even train your legs and glutes with dumbbells? A dumbbell lunch primarily targets your glutes, hamstrings, calves, and quadriceps. Avoid putting pressure on your knees and make sure your knee doesn't extend past your front toe. You can make the exercise more challenging by adding small pulses at the bottom.

• - Place one leg on the ground in front of you and hold the other leg behind you.
• - Make sure that the heel of your back leg is always off the ground.
• - Bend your front leg until both legs are at a 90-degree angle
• -Then straighten your legs up again.
• - While performing the exercise, hold the dumbbells in your hands and let them hang along your body.
• - Keep alternating legs

Perform this exercise 10 to 12 times in sets of 3.

4. Dumbbell shoulder press

The dumbbell shoulder press is a good exercise for training your shoulders. This exercise also works your triceps and some back muscles. The dumbbell shoulder press is quite challenging because you lift the weight above your head, making it feel heavier. Make sure you keep your elbows open and don't bring them towards your torso.

• - Remain standing or sit on a fitness bench.
• Hold a dumbbell in each hand and raise your hands just above shoulder height. This is the starting position for the exercise.
• - Extend your arms upwards in a straight line, not letting the dumbbells touch each other.
• - Then bring your arms back down.

Perform the shoulder press 8, 10, or 12 times in sets of 3.

5. Dumbbell bench press

The dumbbell bench press is the most well-known dumbbell exercise for training your chest muscles. This exercise primarily works your pecs, but your shoulders and triceps also get a boost. Make sure you keep your elbows wide open and don't bring them toward your torso during this exercise. You'll need a weight bench to perform this exercise.

• - Lie on your back on the bench.
• - Take a dumbbell in each hand.
• - Stretch your arms above you at chest height.
• - Bring your arms towards your chest.
• - Make sure that your elbows do not extend beyond your body.
• - Then slowly bring the dumbbells back up.

Repeat the exercise 10 to 12 times in sets of three.

Want to train at home with dumbbells?

Want to train at home with dumbbells? Then check out Gorilla Sports ' dumbbell sets. You'll find professional dumbbell sets made of plastic, cast iron, or chrome. The dumbbells are available in various weights, so you can order a set that suits your training level.

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