Dumbbell exercises are essential part of strengthening. Dumbbell are to target serious strength and mass goal. Dumbbell  can improve flexibility. Dumbbell can give full body exercise of biceps, curls, chest flyes or shoulder raised.

 

Benefit of Dumbbell Exercises

Increase muscle stabilization and activation

Increase balance and coordinate muscle and joint stability

Increase rang of muscle motion

Target the muscle and work on it

Stimulate muscle growth

Boost metabolic rate

Protect from injury

 

Top 10 Dumbbell Exercises for Men

 

1.Global Squat

The Global Squat is full body exercise to build muscle. It mainly target legs, core, gluteus, abs, arms, Quads. 

Dumbbell exercises are essential part of strengthening. Dumbbell are to target serious strength and mass goal. Dumbbell  can improve flexibility. Dumbbell can give full body exercise of biceps, curls, chest flyes or shoulder raised.

 

Benefit of Dumbbell Exercises

Increase muscle stabilization and activation

Increase balance and coordinate muscle and joint stability

Increase rang of muscle motion

Target the muscle and work on it

Stimulate muscle growth

Boost metabolic rate

Protect from injury

 

Top 10 Dumbbell Exercises for Men

 

1.Global Squat

The Global Squat is full body exercise to build muscle. It mainly target legs, core, gluteus, abs, arms, Quads. 

 

How to Do It

Stand straight, feet wider

Hold dumbbell with both hands in front of your chest

Holding dumbbell and sit into a squat

Drive back and repeat

Reps:12

Sets: 5

 

2.Farmer's Carry

Also called farmer's walk is full body workout. Farmer Walk target quads, hamstrings, g;utes, calves, upper back, abs, biceps, triceps, forearms, hand muscle.

 

How to Do It

Hold the dumbbell in both hands

Walk forward

Walk quick step

Go for comfortable distance

Go as fast as you can

Return back like Walk

Seconds:  25-30

Steps: 10 

 

3.Bent Over Row

Improve posture and increase stability of body. Enhance overall stamina and strength of upper body, Increase stamina to perform pull-ups and pull down.

Bent over row target Forearms, biceps, spine, hamstrings and gluteus muscle

 

How to Do It

Hold a Barbell

Palm facing down while holding

Bend your knees

Bring tarso forward

Lift the barbell toward sternum

Keep elbow close to body

Hold at top and squeezing back muscle

Reps: 6-8 

Sets: 3

 

4.Bench Press

Bench press target on pectoral muscles shoulders and arms

How to Do It

Lie back on bench

Hold dumbbell in each hand

Arm bend to the side of shoulders

Palm facing upward

Extend elbow move weight above chest

Keep weight back down

Repeat

Reps: 12

Sets: 3

 

5.One Arm Swing

One arm swing dumbbell target on hamstring, gluteus, quadriceps, abdominal, oblique, rhomboid, deltoid muscle.

 

How to Do It

Hold dumbbell between the legs

Go to squat Position

Swing dumbbell upward

Keep arm straight

Bring dumbbell up to the forehead level when you straight your legs

Repeat the set

Reps: 8

Sets: 3

 

6. Dumbbell Lunges

Dumbbell lunges target on abdominal, back, gluteal, hamstrings, calves muscle.

Dumbbell lunges target on calves abs lower back

 

How to Do It

Stand upright

hold dumbbell in both hands

hang your arms at side

take a long step forward

bent the knee until thigh parallel to the ground

other legs should be bent to balance

return back to standing position and exhale

repeat from other leg

Reps: 12

Sets: 3

 

7. Biceps Curls

Bicep curls target on upper and lower arm muscles.

 

How to Do It

stand upright holding dumbbell

both arms hanging by your side

move your elbows close to the torso with palm facing upward

weights upward to shoulder level

contract biceps and exhale

return back

repeat

Reps: 10

Sets:3

 

8.Lateral Raise

This exercise target on on deltoids

 

How to Do It

Stand and hold dumbbell in each side

Palm facing inward

Back straight

Lift your hands with weight out of your side

Lift to the arms parallel with floor

Repeat

Reps : 10-20 

Sets: 3

 

9.Glute Bridge

Glute Bridge target on hamstrings, lower back, abs.

 

How to Do It

Lie back down

Bent your knees

Feet flat on floor

Place dumbbell on the top of lower abs

Hold it with both hands on abs

Lift your hips toward ceiling

Hold at top for 5 second

Come down to starting position

Repeat

Reps : 20

Sets: 3

 

10.Russian Twist

Russian twist target on obliques, rectus abdominous, hip felxores, scapular , latissimus dorsi.

 

How to Do It

Lie down with your legs bent at the knees.

Grab a dumbbell with both hand

Hold the dumbbell infront of chest with both hands

Keep abs tight and spine straight

Slightly lean back

Lift feet few inches

Twist torso to the right when you bringing dumbbell toward right 

Return to Centre position

Repeat 

Reps 20 per set

Sets: 3

 

 

 

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