5 Dumbbell Workouts

Why do we need to do dumbbell workout?

Dumbbells are the most accessible free weights to get because they allow for more functional training and most people tend to try them out, either at the gym or at home. In other words, they allow freedom of movement that more closely mimics real-life actions.

5 Dumbbell Workouts

Here, we bring you the five dumbbell workouts to help you increase your arms, chest and shoulder size!

• Bicep curls
• Deadlifts
• Shoulder press
• Kneeling one arm rows
• Bent over rows

Bicep curls

1. Start standing with a dumbbell in each hand. Your elbows should be at your sides, and your forearms should stick out in front of your body. Your knees should remain slightly bent and your belly button should be pulled into your spine.
2. Bend your elbows and lift the dumbbells all the way to your shoulders. Once at the top, hold for a second by squeezing the muscles.
3. Reverse the curl slowly.
4. Repeat multiple sets for better results.

Deadlifts

1. Hold a pair of dumbbells in both hands, palms facing your body.
2. Lean forward at your hips, bend your knees slightly, lower the dumbbells to the floor without bending your back.
3. Support the core and lift back to the starting position.
4. Repeat multiple sets for better results.

Shoulder press

1. Sit on an upright bench with a dumbbell in each hand, shoulder-height, with your palms facing away from you.
2. Keep your chest straight, core tight, and look straight ahead throughout the movement.
3. Press the weight straight up until your arms are straight and the weight is touching the top of your head.
4. Repeat multiple sets for better results.

Kneeling one arm rows

1. Place your left leg on the bench, grab the other side with your left hand, and bend over so your upper body is parallel to the ground.
2. Straight down, pick up the dumbbell in your right hand with a neutral grip and hold it with your straight arm.
3. Make sure your back is straight.
4. Repeat multiple sets for better results.

Bent over rows

1. Assume a standing position while holding a dumbbell in each hand with a neutral grip.
2. Hinge forward until your torso is roughly parallel to the floor (or slightly above), then begin the movement by pushing your elbows behind your body while retracting your shoulder blades.
3. Pull the dumbbells toward your body until your elbows are at (or just past) your midline, then slowly lower the dumbbells back to the starting position under control.
4. Repeat multiple sets for better results.

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