There are a variety of dumbbell workouts that you can perform. However, there are a few workouts that are quite common and are extremely effective in improving your body strength.
Goblet Squat
How to perform:
The goblet squat is performed by standing with your feet at least shoulder-width apart and holding a dumbbell in the vertical position with both your hands near the chest area. Now, all you have to do is perform squats while bringing the dumbbell simultaneously down and drive back to the original position. Repeat the motion for a few times and in multiple sets.
Benefits:
The main purpose of performing a goblet squat is that it helps you strengthen your hip muscles and focuses on your glutes. This type of squat also develops the strength of your lower body apart from improving your abdominal area’s power.
It is the perfect option for those who are learning how to perform squats. The weight helps them balance their body easily as they move downwards.
In fact, the goblet squat does not put much pressure on the spine and instead shifts the weight to your torso thereby protecting the spine from the unnecessary weight.
Dumbbell Clean
How to perform:
In order to perform the dumbbell clean workout, flip your wrists so that they are facing the forward position. Now bring the dumbbell weight to your shoulder position and jump slightly while you do so. Now slowly straighten your legs to stand and bring the dumbbells down to the original position i.e. near to your thighs. Repeat the movement at least 10 times to complete one set.
Benefits:
This type of dumbbell workout greatly improves cardiovascular health since it requires you to exert great physical effort. In addition, it also improves the muscle endurance in the body. Not only are your motor skills enhanced but your core’s strength and stability are also bettered.
If you are a novice, it is recommended that you perform only limited reps of this exercise so as to not exert yourself too much.
Performing this workout also helps keep reverse metabolic diseases at bay such as high blood pressure, diabetes or high blood sugar, cholesterol and excess fat located in the abdominal region of your body.
Farmer’s Walk
The farmer’s walk is yet another way to improve your stamina. It is quite easy to perform, yet, it is one of the most effective forms of exercises.
How to perform:
Simply pick a dumbbell in each of your hands just like you pick a bag of groceries and walk by taking short and quick steps. Aim to cover the decided distance in the least time possible.
Please note that you should lift only that much weight that can easily be carried by your shoulders. In case your shoulders stoop while walking, reduce the dumbbell weight and then resume the workout.
Benefits:
The farmer’s walk helps you improve your grip and, as such, you are able to pull and push things quite easily and effectively. People who perform this workout have a better control over the things they hold.
The ability to retain the weight in your hands for longer durations is indicative of the fact that your muscle mass increases and your stamina improves too.
The farmer’s walk also trains the tissues near the spine that are instrumental in ensuring a good posture. Once you are confident of your posture, you appear more physically appealing and seem more confident to people.
In addition, the extent to which your endurance can increase over time by doing this exercise is enormous. You will be able to perform other dumbbell workouts in a more enhanced and effective manner.
Bent Over Row
How to perform:
To perform the bent over row, slightly bend forward by keeping your back straight. Hold a dumbbell in each hand right in front of your thighs and pull them up as you create tension in your triceps and upper back. Repeat the motion at least 10 times in sets of 4.
Benefits:
The bent over tow is a compound lift and is useful in increasing the overall strength of the body. It specifically helps build the upper back by making it broad and strong. In fact, a broad back indicates your ability to lift heavier articles and also makes you feel self-assured.
By performing bent over rows, you are able to perform other related exercises such as squats and deadlifts better. While performing this exercise, the spine gains better control of the body and helps you better your posture as well.
Once you are comfortable performing the normal bent over row, you can also try the advanced version of this exercise such as barbell bent over row, single arm bent over row, kettlebell bent over row, etc.
These exercises go a long way in giving you a well-rounded and well-toned body structure.
Two Arm Dumbbell Stiff Legged Deadlift
How to perform:
The two arm dumbbell stiff legged deadlift is quite easy to perform and perhaps, is an easier and convenient form of deadlift.
To perform this workout, stand erect by holding a dumbbell in each hand in front of your thighs. Now bend forward as you lower the dumbbells and bring it near your feet. Then, you can slowly return to the starting position. After this, repeat the exercise.
Benefits:
The primary benefit of performing this exercise is that it focuses on a set of muscles at a time thereby helping you perform other exercises in a more efficient manner.
The basic target of this exercise is focusing on your hamstrings. These are located at the back of your thigh. The exercise helps tone these muscles apart from making them flexible and regulating blood flow in that region.
Apart from this, as you bend down, enough tension or pressure is created in the core area that helps you burn the excess accumulated fat in the area. If you are planning to lose weight, the two arm dumbbell stiff legged deadlift can surely be a great idea.
Not only this, but the exercise also helps you strengthen your back muscles. It targets several back muscles by removing any stiffness in the region and makes it flexible enough to keep muscle-related back pains at bay.
Another important muscle focused by doing this exercise is the gluteus maximus. Located in your hips, the workout helps you achieve a well-rounded pair of hips in no time. Additionally, achieving strong hip strength will help you lift weights quite easily.
One Arm Swing
The one arm swing is a simple dumbbell workout to perform and can be done without any expert assistance or complex movements.
How to perform:
To perform this workout, hold a dumbbell in one of your hands and as you squat, bring the dumbbell between your thighs and drive your hand upwards bringing your dumbbell till the head as you straighten your legs.
Ensure that you swing the dumbbell carefully and not jerk your arm so as to avoid any potential injury.
Benefits:
The one-handed arm swing is great when it comes to improving your grip. Since the swing requires you to hold the dumbbell tightly with the right technique, it improves the physical strength of your hand which can be beneficial especially in case you undertake routine jobs.
In addition, the squats performed during the workout are an excellent way to improve the condition of your thighs as well as hips. The glutes get exercised invariably throughout the workout thereby regulating the blood flow in the region.
The one arm swing builds explosive power in your back as well makes it broad and strong.
If you are suffering from a back problem, it is suggested that you perform the one arm swing using a lightweight dumbbell. Using heavy weights can further your pain thereby causing you more hardship.
The one arm swing can also be performed by those looking to reduce fat located in the arms and hip region.
Bench Press
How to perform:
Lie down on your back on the bench and hold a dumbbell in each hand. Now lift the dumbbells up with your arms straightened and gradually push out your elbows as you bring the dumbbells to your chest while making that area feel a little pressure. Repeat the motion for 10 times as you complete a single set.
Benefits:
The bench press is one of the most crucial upper body exercises and can be counted as an exceptional workout when it comes to strength building. This exercise builds your pectoral muscles thereby ensuring that you have a strong chest. In fact, the bench press is one of the primary exercises which help the horizontal expansion of your upper body.
Not only this, but bench press using dumbbells also help you develop your triceps. Stronger triceps help you carry weights easily in addition to making your arms look stronger and well- toned.
The bench press can be considered as a weight training exercise and as such, it surely helps increase the bone density. You are less prone to suffer from bone-related injuries such as fractures. It also reduces the risk of osteoporosis.
If you are a novice, start by picking up light weights so that you get acclimatized to the exercise. Over the course of a few days, as you begin to feel comfortable with the workout, keep increasing your dumbbell weight and the number of reps gradually.
Cross Body Hammer Curl
How to perform:
The cross body hammer curl is pretty simple to perform. All you have to do is take a dumbbell in each hand and lift it towards the opposite shoulder one at a time. Return to the original position and perform the same movement with the other arm.
Benefits:
The cross body hammer curl is one of the main exercises that help you develop massive biceps. This exercise improves their size and strength so that they appear fuller. In addition, you develop a better grip and are able to perform exercises that help you hold the dumbbell in a better manner.
However, it is suggested that you do not perform the same exercises every time in order to build your muscles. A change in your workout regime every now and then is advisable since it reduces the monotony in your workout in addition to giving your arms a little rest every now and then.
Step Ups
How to perform:
The step ups are a pretty good way to maximise the strength in your glutes. In order to perform the same, place one of your feet on an elevated platform, say a stair and push the other foot on it as you hold dumbbells in your hands. Step back down carefully and when both your feet touch the ground, repeat the motion.
Benefits:
Step-ups are a great means to improve the balance of your body by increasing the strength in your legs. In addition, it helps you improve your lower back’s muscles. Also, you should take note of the fact that step-ups are less intensive than squats. Therefore, in case you are already suffering from back pains or related ailments, prefer step ups since they use a lot less of your body weight as compared to squats.
Dumbbell Scaption
How to perform:
The dumbbell scaption is performed by holding a dumbbell in each hand and extending your arms outwards until they are straight and till you feel some tension in your shoulders.
Benefits:
Dumbbell scaptions help improve your shoulder shape and prevent them from suffering any injury by removing any kind of stiffness. In addition, they also stabilize the muscles in the shoulders as well as the ligaments that surround them.
Dumbbell scaption can be performed in 4 sets of 10 reps each.
