Did you know that it’s possible to get a great cardio, strength and toning workout with just dumbbells?Whether you’re at the gym, in your home or outside, you can use dumbbells for some challenging exercises. By combining different movements and focusing on muscle groups—like the arms, chest, back or core—you can work all of your body with dumbbells alone. If you’re ready to shake up your home workout routine with some new and interesting ideas, keep reading for our five favourite exercises with dumbbells for the ultimate full body workout.
The squat is a great beginner weight training exercise that works a variety of muscles at the same time. You can incorporate squats into a variety of types of workouts, so they’re perfect for both beginners and more experienced lifters. You can do squats with or without weights—the choice is yours. Squats with dumbbells, for example, can help strengthen your lower body by increasing your quadriceps strength and your gluteal (or “behind”) strength as well as your arms/shoulders and grip strength. Over time, squats can also help strengthen your core—which is essential for maintaining a healthy back and posture. When done correctly, squats can improve your posture and help you stand up taller—which makes you look more confident and self-assured. Squats can also help you improve your running technique, which is great news for runners, walkers and anyone else who needs to move their body!
2. Chest Press
If you’re looking for a challenging upper body exercise, the chest press may be right up your alley. This is another exercise that works many different muscles in the body—but especially the chest, shoulders and triceps. The chest press is basically a combination of a push-up and bench press—but using dumbbells rather than a barbell. You can do the chest press either on the ground or on a bench, depending on your level of fitness. If you’re just starting out, the floor is generally easier and usually more accessible. Using a bench will target your chest and triceps more, while the floor variation is more focused on your shoulders.
3. Bent over Row
If you’re looking for an exercise that will effectively work several muscle groups at once then bent over rows are for you. Specifically, this exercise helps build upper and lower back strength, glutes, hamstrings, lats and shoulders. This is a great exercise for lifters, and athletes who are looking develop their overall back strength and muscle hypertrophy. (Bent over row performed with the COREFX 25lb Adjustable Dumbbell Set)
4. Bicep Curl
If you’re looking for a great way to work your biceps and forearms, a dumbbell bicep curl may be right up your alley! This is a simple exercise that you can do anywhere and with minimal equipment. Bicep curls are a great way to build strength in your arms, even if they’re not the exercise you choose to do at the gym. They can help protect your joints and reduce the risk of injury, and they can also help improve your posture. Bicep curls can also help improve your grip strength, which is especially beneficial for athletes.
5. Lateral Raise
Another great upper body exercise is the lateral raise. This exercise is great for isolating the medial part of your deltoid. Lateral raises can help improve your shoulder health and help reinforce proper bracing and stability while activating the core. Fair warning, this exercise will have you feeling the burn in no time, but it will provide you with the results you’ve been looking for. (Lateral raise performed with the COREFX Rubber Dumbbells)
Dumbbells are a versatile piece of equipment that can be used for a wide range of exercises. By combining different movements and focusing on different muscle groups, you can work all of your body with dumbbells alone. Squats and lunges are great for strengthening your lower half, while chest presses and bicep curls can help you build upper body strength. Sumo-deadlifts, triceps extensions and core twists are great core exercises, while core twists are also helpful for improving balance.
Look out for more fitness related blogs in the future! Remember, with COREFX, the gym is where you are.