Four Dumbbell Exercises You Should Be Doing


Dumbbells are one of the best fitness investments you can make. They’re relatively cheap and you can target virtually any muscle group with the right exercises.

Before machines came around, dumbbells were the number one way to get huge and it doesn’t look like they’re going out of style anytime soon. That being said, here are some of the best exercises you can do with nothing but a set of dumbbells.

The Dumbbell Bench-Press

Who says you need a barbell for a bench press? You can accomplish the same thing with a set of dumbbells. They are super effective because you not only have to lift the weight, you also have to put additional effort and power into balancing the weights. Start off by lying on the bench with your dumbbells positioned over your chest, lower them until they’re slightly lower than your chest and then lift them to full extension. Repeat for as many reps as you like.

The Curl-And-Press

This exercise combines two movements – the shoulder press and the bicep curl – in a sort of natural progression that will work your triceps, hand flexors and even your pectoralis major muscles. To start off, keep your width a bit wider than hip-distance apart and hold the dumbbells in your hands, next to the legs.

Make sure your palms are faced forward with your thumbs away from your body, exhale and bend your elbows, raising the dumbbells to your shoulders. Then inhale, rotate your wrists and bring the dumbbells over your head while exhaling. This is a single rep.

Crush-Grip Goblet Squat

An amazing exercise first popularized by Dan John. This one hits your leg muscles, as well as your chest and core. Start by holding a light dumbbell by the horns close to your chest in standing position. Squeeze the dumbbell and squat down until you can feel your hamstrings touching your calves, then once you’re down there, push your knees out with your elbows. Return to the starting position.

Bulgarian Split Squats

This one will require not only strength but also a lot of balance. The perfect exercise to keep you both agile and strong. Hold the dumbbells in your hands and stand next to a bench, facing away from it. Place one of your feet on the bench and squat down, keeping all of the weight on your other foot.

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