8 Best Dumbbell Exercises to Build Muscle (Video)

How To Do Heels Up Squats

1. Place a pair of dumbbells on the bottom behind your ft. Stand together with your ft hip width aside, inserting your heels on the bar of every dumbbell. Maintain a dumbbell in every hand at your sides.
2. Inhale as you bend your knees and sit your hips again (as if sitting down in a chair). Purpose for 90 diploma bends at every knee, specializing in pushing your knees out (not letting them collapse). Maintain your torso in an upright place.
3. Exhale as you press by way of your heels to face tall, driving your hips ahead to return to standing place.

Modification: Carry out this transfer with ft flat on the ground if heels raised isn’t comfy for you.

How To Do Alternating Dumbbell Bicep Curls and Shoulder Presses

1. Begin standing, ft shoulder-width aside and core engaged. Maintain a dumbbell in every hand at your sides, palms dealing with in in direction of one another (hammer curl).
2. Then, carry out a bicep curl on the appropriate facet, squeezing the entrance of your arm to curve the dumbbell in your proper hand as much as shoulder peak. Take into consideration protecting your elbow tucked into your facet and shoulder blades pulled down.
3. Pause when the dumbbell reaches your shoulder, then carry out a slender overhead shoulder press by pushing the dumbbell overhead till your proper arm is absolutely prolonged, bicep close to your ear.
4. Slowly and with management, decrease the dumbbell all the way down to shoulder stage. Then curl the load all the way down to your facet, returning to beginning place.
5. Repeat, this time performing a bicep curl after which a shoulder press on the left facet.
6. Proceed this sample, alternating sides with every rep.

1. Kneel in entrance of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. Maintain a dumbbell in your left hand.
2. Step your proper foot ahead (it should range for everybody, however a little bit over a foot in entrance of your bench). Your entrance thigh will probably be parallel to the ground. That is the underside of your motion.
3. Drive by way of your entrance proper heel, squeezing your proper glute to face tall. Really feel your entrance quad and glute have interaction to energy the motion.
4. With management, bend your knee to decrease down again to the beginning place (again left knee ought to decrease down near the bottom), to make your entrance thigh parallel with the bottom. Shoulders stay stacked over hips all through the motion.

Modification: Carry out cut up squats from a standing place as a substitute of elevating your again foot.

How To Do Elevated Plank Single Arm Again Rows (Renegade Rows)

1. Begin in entrance of a bench, field or sofa. Place one dumbbell on the bottom beneath your proper arm. Brace your left forearm horizontally on the bench, shoulder stacked over elbow. Then step each ft again, discovering an elevated excessive plank place.
2. Gripping the dumbbell in your proper hand, pull your proper elbow to your proper hip (performing a renegade row, or plank again row).
3. Slowly and with management, lengthen your arm, reducing your dumbbell in direction of the bottom and returning to beginning place.

Modification: Carry out standing single arm bent-over rows.

How To Do Romanian Deadlifts and Dumbbell Cleans

1. Begin standing, ft hip-distance aside and knees barely bent. Maintain a dumbbell in every hand in entrance of your thighs.
2. Hinge ahead on the hips to carry out a deadlift, pushing your hips again as you decrease the dumbbells down alongside the entrance of your physique. Concentrate on protecting your again in impartial alignment together with your neck and shoulders all through your complete motion. Maintain a slight bend in your knees.
3. Then, drive by way of your heels to push your hips ahead, squeezing your glutes as you come to a standing place. As you press your hips ahead to face, “clear” the dumbbells up in direction of your shoulders. Catch the dumbbells at your chest in a entrance rack place.

How To Do Overhead Tricep Extensions

1. Stand with ft hip-distance aside, core engaged and delicate bend in your knees.
2. Maintain one dumbbell vertically overhead and activate your core by squeezing your glutes and abs to guard your decrease again.
3. Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Suppose ‘conceal the dumbbell, present the dumbbell’ when you have been watching your self in a mirror. Maintain your elbows near your ears all through your complete motion (don’t let your elbows flare out as you fatigue).

How To Do Single Leg Dumbbell Hip Thrusts

1. Sit in entrance of a bench or chair, ft flat on the ground and hip distance aside. Lean again, resting your higher again on the bench. Possibility to carry one dumbbell at your hips, resting in your hip bones.
2. Press your weight into your proper heel and raise the left foot off the mat.
3. Then press by way of the appropriate heel to raise your hips till your proper knee, hips and shoulders type a straight line. Squeeze your glutes and pull the stomach button in in direction of the backbone to guard the low again and stop overextension.
4. Maintain on the prime of the hip thrust for a second earlier than reducing your hips again to the beginning place with management.

Modification: Carry out staggered glute bridges from the ground.

How To Do Single Arm Dumbbell Chest Presses 

1. Sit in entrance of a bench or chair, ft flat on the ground and hip distance aside. Lean again, resting your higher again on the bench. Maintain one dumbbell in your proper hand, palm dealing with in direction of your knees, elbow bent at a 90-degree angle.
2. Press your weight into your left heel and raise the appropriate foot off the mat, discovering a single leg glute bridge maintain.
3. Exhale as you press the dumbbell overhead, straightening your elbow. Take into consideration protecting your wrist robust, and stacking wrist over elbow over shoulder.
4. Slowly and with management, bend your elbow to decrease the dumbbell down in direction of your chest, returning to beginning place.

Modification: Maintain a staggered glute bridge from the ground, then carry out single arm chest presses.