If you are thinking of losing weight and gaining lean muscle, you may be thinking that you need complicated and expensive gym equipment. This is certainly a myth since you can achieve your goals with passion, dedication, and simple exercise tools such as dumbbells.

Dumbbells are versatile and pack a lot of power when it comes to strength training and muscle building.

The only challenge is you have to use them the right way and know the correct exercises that will target each of your muscle groups. Dumbbells are also handy, especially in this lockdown, where everyone is forced to stay at home due to the pandemic.

Stay fit and stay healthy, and don’t let a sedentary lifestyle get the best of you. Pick up those dumbbells and start working out.

1. Goblet Squat

This is pretty easy to do, even if you are a beginner. Hold a dumbbell on one end with both hand and star squatting using the weight of the dumbbell to challenge your lower body muscles. Don’t use your arm muscles to lift the dumbbell in any way. Keep it hanging.

Goblet squats are great for beginners as well as advance users because it is easy to do and doesn’t strain muscles that much. It especially targets glutes while improving mobility in the hip and chest region.

2. Dumbbell Clean

You will need two dumbbells for this exercise. Start by laying the dumbbells on the floor with your hands squat and pick them up, then raise them over your shoulders by flipping your wrists.

Straighten your body from a squatting position as you raise the dumbbells over your shoulder. Repeat this movement.

The dumbbell clean will have you looking like an Olympian in no time. Of course, it is one of the more challenging dumbbell exercises out there. These powerlifts can help you build lean muscle and also build up your power and endurance.

This move also targets muscles in your glutes, hamstrings, as well as your upper body muscles in your shoulders and arms. You will be maximising your muscle growing capabilities.

3. Farmer’s Walk

Many people will love this exercise because it is simple to do and not at all that stressful. Carry two dumbbells in both hands. Next, walk briskly to a given distance, as fast as possible or about 40 seconds.

For example, walk quickly across your living room area and stop once you’ve reached the other wall. Repeat.

You don’t need to think of technique or be conscious if you are using proper form. This exercise will increase your grip strength. You should also not worry that you may damage your muscles since a concept called irradiation protects your shoulders.

4. Bent-Over Row

Lean forward with your chest, keeping your back straight. Lower two dumbbells and raise them at the same time up to your chest. Lower the dumbbells again and repeat.

Rows will help you get that sexy V-shape by exercising the upper back muscles. Your arms will also get a workout so that you will look great in a shirt. 

Final Thoughts

Weight training such as dumbbell exercises are handy and can be done anywhere. What’s even better is you don’t need a lot of space to do dumbbell exercises. There are tons of ways you can improve your look and appearance by targeting specific muscle groups with dumbbells.

Emma Pyke
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