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Building Muscle With Dumbbell Fundamentals




1. Goblet Squats:

  • Hold a dumbbell close to your chest.

  • Stand with your feet shoulder-width apart.

  • Squat down, keeping your back straight and chest up.

  • Push through your heels to return to the starting position.

  • Hold a dumbbell in each hand.

  • Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.

  • Push off the front foot to return to the starting position.

  • Repeat on the other leg.


2. Dumbbell Bench Press:

  • Lie on a bench with a dumbbell in each hand.

  • Press the dumbbells up over your chest, fully extending your arms.

  • Lower the dumbbells back down to chest level.


3. Bent Over Rows:

  • Hold a dumbbell in each hand, hinge at your hips, and bend your knees slightly.

  • Keep your back straight and pull the dumbbells up to your chest.

  • Lower the dumbbells back down with control.


4. Dumbbell Shoulder Press:

  • Sit or stand with a dumbbell in each hand at shoulder height.

  • Press the dumbbells overhead, fully extending your arms.

  • Lower the dumbbells back down to shoulder height.


5. Dumbbell Deadlifts:

  • Hold a dumbbell in each hand in front of your thighs.

  • Hinge at your hips, keeping your back straight, and lower the dumbbells toward the ground.

  • Stand back up, squeezing your glutes at the top. Perform each exercise for 3 sets of 10-12 repetitions, with a 60-90 second rest between sets. Adjust the weight of the dumbbells according to your fitness level, and focus on maintaining proper form throughout each exercise. If you're new to exercising or have any health concerns, it's always a good idea to consult with a fitness professional or healthcare provider before starting a new workout routine.

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