Standing up straight, grip the dumbbells with a neutral grip and bring your hands down in front of your hips. Bend your elbows slightly, and then spread your arms to the sides until they are parallel to the floor. During the extension, use your shoulders without helping yourself with your body and arms. An isolated strength exercise with dumbbells for men involves the anterior and middle deltoids, and also engages the chest muscles, strengthening the upper body.
5. Chin up deadlift
Grip the dumbbells with a straight grip and place your feet shoulder-width apart. Lower the dumbbells to your hips. Now pull the dumbbells up, bending your elbows and pointing upward. Raise the dumbbells to chest level, with your elbows bent at an acute angle. The basic exercise for the middle and rear deltoid bundles also engages the back muscles, in particular the trapezius, helping to build an athletic physique.
6. Arms spread in an incline
Place your feet together and grip the dumbbells with a neutral grip. Lean forward, bending slightly in the lower back, and lower your arms down. Bend your elbows slightly and spread your arms to the sides until they are parallel to the floor, and then return to the starting position. Do not bring your shoulder blades together at the extreme point if you do not want to engage your back. A popular dumbbell exercise for men works the posterior delts, strengthening the shoulder girdle.
7. Arms spread in a sitting tilt
Sit on the edge of a bench and grip the dumbbells with a neutral grip. Lean forward with a straight back and bring your hands under your knees, elbows should be slightly bent. From this position, extend your arms to the sides until they are parallel to the floor, and then return. Do not bring your shoulder blades together, as in the previous exercise, so as not to involve your back. The exercise pumps the posterior delts, helping to achieve volume in the shoulders.
8. Backward arm raises in an incline
Grip the dumbbells with a neutral grip and bend forward, bending your knees. Keep your elbows slightly bent at all times so as not to overload your joints. Move your arms back to parallel with the floor without swaying your body, performing movements from the shoulders, not the triceps. Incline abductions actively engage the posterior delts, fully working the shoulders.
9. One dumbbell upward press with supination
Stand with your feet shoulder-width apart, grip one dumbbell with an inverted grip, and raise your arm to your chest. Straighten your other arm and move it to the side. Squeeze the dumbbell upward, turning the brush as you move. The peculiarity of this dumbbell training exercise for men is supination, which allows you to use all the deltoid bundles, pumping the shoulder girdle qualitatively.
10. Upward press with a neutral grip
Stand up straight, feet shoulder-width apart, take the dumbbells with a neutral grip and place them on your shoulders. Press the dumbbells up with full amplitude, loading the shoulders and upper back. The basic exercise engages the deltoids, in particular the middle bundles, and also connects the muscles of the shoulder girdle, helping to form a powerful upper body relief.
Dumbbell exercises for biceps and triceps
If you want to build strong arm muscles, you can’t do without biceps and triceps exercises. Below are 10 strength exercises with dumbbells for biceps and triceps for men that will help make your arms bulky and muscular. Additionally, the forearms will be worked out.
// Read more:
1. Hammers for the biceps
Place your feet shoulder-width apart and take the dumbbells with a neutral grip, lower your arms down. Now bend one arm at the elbow, tightening the biceps, the dumbbell should be at shoulder level. Lower your arm and raise the other. The isolated dumbbell training exercise for men works the arms, in particular, making the biceps stronger and larger.
2. Standing arm bends
In the same standing position, feet shoulder-width apart, grip the dumbbells with an inverted grip and lower your hands to your hips. Bend one arm at the elbow to biceps tension and then lower back down. Now bend the other, performing a sequential bending of the arms to the biceps. This classic isolated exercise will help you pump up your arms and add definition to your upper arms.
3. Arm bends with supination
Standing straight, feet shoulder-width apart, grip the dumbbells with a neutral grip and lower your arms along your body. Bend one arm at the elbow and turn your palm toward you as you move, supinating (turning) your wrist. Lowering the arm down, rotate the wrist in the opposite direction, returning the arm to the starting position. An effective dumbbell exercise for men works the biceps in volume, increasing their size.
4. Bending the arms with a straight grip
From a standing position, take dumbbells with a straight grip and lower your hands to your hips. Bend your arms with full amplitude, moving towards your shoulders, and then return to the starting position. Tighten your biceps at the top to enhance the effect. Bending the arms in this variation not only works the biceps, but also engages the outer part of the forearms and further strengthens the wrists, making the grip stronger.
5. Sitting arm bends
Grab one dumbbell with a reverse grip and sit on a bench. Put your elbow on your knee and straighten your arm completely. Now bend your arm at the elbow, performing a biceps curl. Don’t forget to do the exercise for the other arm. The exercise completely isolates the biceps, excluding the work of the body and shoulders, which allows you to work the muscles as efficiently as possible.
6. French standing press
Take two dumbbells and stand up straight, feet shoulder-width apart. Raise the dumbbells above your head with a neutral grip, palms facing each other. Bend your elbows, lowering the dumbbells behind your head, almost touching your back. The basic strength exercise with dumbbells for men is aimed at pumping the triceps, which form the volume of the outer and back of the arms.
7. French one-arm press
Take one dumbbell and sit on a bench. Raise your arm with the dumbbell up, pointing your palm forward. Now bend your elbow, lowering the dumbbell behind your head. With your other hand, hold your shoulder, fixing it and isolating the working muscle. Repeat for the other arm. The exercise isolates the triceps, which allows you to work them deeply without involving other muscles.
8. Extension of the arms in an incline
Grip the dumbbells with a neutral grip and stand with your feet shoulder-width apart. Bend your knees slightly and lean forward, slightly bending your back in the lower back. Bend your arms at the elbows at a right angle until your shoulders are parallel to the floor. Now straighten your arms, including your triceps, trying not to involve your shoulders and back. The dumbbell training exercise for men strengthens the triceps and stimulates their growth.
9. Extension of the arm with resistance
Grab a dumbbell with your left hand with a neutral grip. Turn your right side to the bench and place your palm and knee on it, ensuring a secure grip. Your left leg is straight and on the floor. Bend your left arm at the elbow so that your shoulder is parallel to the floor. Now straighten your arm, pulling it back. Tighten your triceps to maximize muscle load. Repeat for the other arm. An isolated triceps exercise will help you “finish it off” in a split workout.
10. Extension of the arms while lying down
Take dumbbells with a neutral grip and lie on the floor with your knees bent. Raise your arms above you, palms facing each other. Now bend your elbows, lowering the dumbbells behind your head. Another isolated “extractive” exercise for the triceps that will help maximize the use of the target muscle by stimulating anabolism.
Dumbbell exercises for the back and chest
The back and chest muscles are antagonists that need to be trained evenly to get a beautiful upper body contour. Perform basic dumbbell exercises to get pumped up, increase muscle mass, and become stronger. There are a total of 11 dumbbell strength exercises for men for back and chest that will help you build a powerful upper body.
1. Dumbbell bench press
Take dumbbells with a straight grip and lie down on a bench. Straighten your arms as you raise the dumbbells above your head. Now bend your elbows, lowering the dumbbells to your chest. At the same time, the elbows move to the side, bending at a right angle. The basic dumbbell exercise for men works the pectoralis major muscles, forming a pronounced chest relief. A must-have pectoral muscle exercise for men.
2. Dumbbell curls
Take dumbbells with a neutral grip and lie down on a bench. Raise the dumbbells above you, bending your elbows slightly. Now spread your arms to the side until they are parallel to the floor. Point your elbows down. Lower the dumbbells until you feel the chest muscles tighten. The exercise not only pumps the pecs, but also stretches them, which helps to activate blood circulation and enhance growth.
3. Parallel grip bench press
Grip the dumbbells with a neutral grip and lie down on a bench. Lift the dumbbells on straight arms. Bend your elbows, pointing them forward until the dumbbells are at chest level. An effective dumbbell training exercise for men works the pecs and serratus muscles of the chest, which are underutilized during the base.
Continuing to lie on the bench, take the dumbbells with a neutral grip. Raise your straight arms up and join the dumbbells together. Now lower the dumbbells behind your head without bending your elbows until your chest muscles are stretched. This is another exercise for working out the small muscles of the chest, which will help you to comprehensively pump the pectoral muscles and achieve a beautiful relief.
5. Dumbbell pull to the waist
Take one dumbbell in your right hand with a neutral grip and turn your left side to the bench. Put your left knee on it and rest your free palm on it, with your right leg straight and on the floor. Lower your arm with the dumbbell down, and then bend it at the elbow, pulling it to the waist. Trying to pull not with your arm and shoulder, but with your back. Repeat for the other side. The basic dumbbell exercise for men involves the broadest muscles of the back, and also includes the round, rhomboid, and dentate muscles.
You can perform the deadlift in this position:
6. Incline deadlift with a neutral grip
Grip the dumbbells with a neutral grip and stand up straight. Lean forward without rounding your back, bending your knees. Bend your elbows, pulling the dumbbells to your body. At the top, bring your shoulder blades together, engaging the trapezius and rhomboid muscles. The waist thrust is one of the most effective exercises for the broadest muscles, which additionally involves many small muscle groups, which helps to deeply pump the back.
7. Incline deadlift with a straight grip
Grip the dumbbells with a straight grip and bend forward again, bending your knees. Bend your elbows, pulling the dumbbells to your waist. Bring your shoulder blades together at the end point to increase the load. Pull the weight with your back, not your arms. A basic strength exercise with dumbbells for men is the best way to pump your back at home by changing your grip and varying the load.
8. Deadlift in an incline with a reverse grip
In the same position, leaning forward, change the grip of the dumbbell to the reverse grip and again perform a pull to the waist. Pull with your back, remembering to bring your shoulder blades together at the extreme point of the movement. This variant of the belt pull involves the muscles of the shoulder girdle and additionally works the arms, which helps not only to “finish off” the widest ones, but also to strengthen the upper body as a whole.
9. Inclines with dumbbells
Stand up straight and place the dumbbells on your shoulders, bend your knees slightly. Lean forward without rounding your back until your body is parallel to the floor. Feel the spinal extensors and lumbar muscles working. This dumbbell exercise for men is an analog of hyperextension and helps to work the lumbar muscles, strengthening the lower back.
10. Steps for the trapeze
Stand up straight and grip the dumbbells with a neutral grip, with your feet shoulder-width apart. Lower your arms with dumbbells freely down. Now raise your shoulders, tensing your trapeziuses, and then relax them, lowering the starting position. This isolated exercise is aimed at working out the trapezius muscles that form the relief of the neck and upper back.
Exercises with dumbbells on the legs
Dumbbells will be enough to effectively work out your leg muscles. Basic and isolated strength exercises with dumbbells for men will help you effectively pump your lower body at home. Below are 11 strength exercises with dumbbells for a comprehensive workout of the muscles of the thighs, buttocks, and calves.
1. Squats with dumbbells on the shoulders
Stand up straight, put the dumbbells on your shoulders, keep your back straight. Bend your knees and move your pelvis back, squatting until you are parallel to the floor, then return. While squatting, shift your body weight onto your heels to maintain balance. This basic exercise works the thighs (particularly the quadriceps and biceps) and buttocks, strengthening the leg muscles.
2. Cup squats
Grab one dumbbell with both hands and stand up straight, feet wider than shoulders, socks turned up. Bend your knees, lowering yourself into a squat. Do not forget to move your pelvis back to actively engage your buttock muscles. A basic dumbbell training exercise for men helps to work out the legs and buttocks for a beautiful lower body contour.
3. Sumo squats
Grip the dumbbells with a neutral grip and stand up straight, with your feet as wide apart as possible. Lower your arms down and bring them together. Now bend your knees and pull your pelvis back, with your knees moving sideways, not forward or inward. Lower yourself to parallel with the floor and then return to the starting position. The sumo squat pumps the hips and buttocks, additionally engaging the adductor muscles of the legs.
4. Lunges to the bottom
Take dumbbells with a neutral grip and stand up straight. Step back with one foot. Now bend your knees, lowering yourself into a lunge. Do all the repetitions for one leg and then the other. A basic strength exercise with dumbbells for men pumps the hips and buttocks, increasing muscle mass in the lower body.
5. Lunges forward
Hold the dumbbells with a neutral grip and stand with your feet shoulder-width apart. Take a step forward and bend your knees as you lunge. Bend your legs at a right angle so as not to strain your joints. Go back and repeat the lunge with the other leg. The most difficult version of lunges is the most effective for shaping the buttocks and increasing muscle mass in the thighs.
6. Lunges backwards
From a standing position, without changing your grip on the dumbbells, take a step back and bend your knees, lowering yourself back into a lunge. Go back and repeat the lunge with the other leg. Lunges are among the basic dumbbell exercises for men that not only contribute to weight gain, but also strengthen the entire body, increasing the level of physical fitness.
7. Bulgarian lunges
Grip the dumbbells with a neutral grip and stand with your back to the bench at a walking distance. Place one leg on the bench, bending it at a right angle. Bend your front leg at the knee, lowering into a lunge. Make sure that the knee does not go over the toe, keep your back straight. Do all the repetitions for one leg and then the other. Bulgarian lunges focus on the buttocks and biceps of the thighs, working each leg separately.
8. Hooking on the platform
Take two dumbbells and stand facing a platform or bench. Step one foot onto the platform and then the other, lifting yourself up completely. Now step off the platform and repeat the steps. Try to step from the hip, using your body as little as possible. This seemingly simple exercise actively loads the hips, buttocks, and even calves, forming an expressive leg relief. The higher the platform, the more difficult the exercise is.
9. Rise on your toes
Place a barbell pancake or a low step platform in front of you and take dumbbells in your hands. Stand with your toes on the platform, then lift your heels off the floor. Rise up on your toes, tightening your calf muscles. A popular isolated dumbbell exercise for men will help you pump up your calves and get an athletic lower leg definition.
10. Sitting sock raises
Take dumbbells and sit on a bench with a step platform or barbell disk in front of you. Stand on the step with your toes and place the dumbbells on your knees. Now lift your heels off the floor, lifting your knees up. The exercise helps to qualitatively load the calves, which often lag behind the hips in growth, and pump up the lower legs.
11. Gluteal bridge
Take one dumbbell and lie on the floor with your knees bent. Place the dumbbell on the bend of your hips and hold it with both hands. Lift your pelvis up until your glutes are tense, and then lower to the starting position. A basic dumbbell exercise is suitable for men if the goal is to pump up the buttocks and add volume to them.
Functional exercises with dumbbells
Comprehensive multi-joint exercises develop strength and endurance, as well as help you lose weight and shape your body. Perform functional dumbbell exercises for men to turn your body into a real machine. Below are 14 functional dumbbell exercises for men that will help you work out several muscle groups at once.
Grip the dumbbells with a straight grip and stand up straight, feet shoulder-width apart. Bend your knees and lean forward, lowering the dumbbells down. Keep a slight bend in your back, to do this, look straight ahead. Lower the dumbbells as low as you can, but you don’t have to put them on the floor. The deadlift is a basic strength exercise with dumbbells for men that helps to pump up your back, legs and buttocks, as well as strengthen your core and abs.
Hold the dumbbells with a straight grip, with your feet shoulder-width apart. Slightly bend your knees and tilt your body forward, lowering the dumbbells to the level of your shins. Do not round your back, bend over to stretch the biceps of your thighs. The deadlift focuses more on the back of the legs, spinal extensors, and lumbar muscles, and also engages the core and develops physical strength.
3. Deadlift on one leg
Take one dumbbell in your right hand and stand near a wall or other support. Now bend forward, bringing your right leg to parallel with the floor. Lower the dumbbell to floor level with your left hand resting on a chair or other support for balance. Keep your supporting leg slightly bent at the knee. Repeat for the other side. The exercise strengthens the back, hips and buttocks, as well as develops balance and coordination.
4. Deadlift deadlift to the waist
Grip the dumbbells with a straight grip and stand up straight, with your legs slightly bent at the knees. Lean forward, slightly bending in the lower back, and at the lowest point, bend your elbows, performing a pull to the waist. Then lower the dumbbells down and straighten. The complex exercise engages all the muscle groups of the back, including the broadest, trapezius, lumbar, and small muscles, and also works the biceps of the thighs and buttocks.
5. Dumbbell swings
Take two dumbbells and stand up straight, feet slightly wider than shoulders. The dumbbells are brought together. Raise your arms in front of you and then bend your knees, lowering the dumbbells between them. Then straighten up and point the dumbbell upward under the influence of inertia. The functional dumbbell training exercise for men engages the legs and buttocks, and also works the back, shoulders, and abs.
6. Dumbbell snatch
Grab one dumbbell and place it perpendicularly on the floor in front of you to make it easy to grip with a neutral grip. Place your feet slightly wider than your shoulders, and then lean forward, bending your knees, and take the dumbbell with your left hand. Perform a jerk, lifting the projectile above your head. Lower the dumbbell down and switch hands on the next set. When bending over, bend your back to avoid injuring your lower back. The exercise engages the back, legs, shoulders, and arms, increasing the physical strength of the body.
7. Squats with an upward press
Place your feet slightly wider than your shoulders and place the dumbbells on your shoulders. Perform a classic squat, and as you rise, press the dumbbells up. Lower the dumbbells to your shoulders and repeat the squat. An effective strength exercise with dumbbells for men pumps the quadriceps, calf and gluteal muscles, engages the core and abs, and strengthens the shoulder girdle and arms.
8. Low impact burpees with dumbbells
Take two dumbbells with hexagonal disks and stand up straight, arms down. Then take a lying down position, leaning on the dumbbells, stand up and press the dumbbells up. Step back to the plank and repeat the burpee. The exercise provides a powerful load on the core and abdominal muscles, engages the back, works the shoulders and arms, increasing the strength and endurance of the body.
9. Deadlift with dumbbell in the bar
Take one dumbbell and stand in a plank with one hand on the floor. From a lying position, bend the arm with the dumbbell at the elbow and pull the projectile to the body. At the top point, bend your elbow, pulling your arm back. Remember to repeat the exercise on the other side. The functional dumbbell exercise for men works the back, shoulders, and triceps, as well as strengthens the core and abdominal muscles.
10. Dumbbell pull-up push-ups
Take the dumbbells with the edges again and take a lying down position, leaning on them. Perform a deep push-up from the floor, return to the starting position and pull the dumbbell to the body with your left hand. Do the push-ups again, and on the next lift, perform a dumbbell pull with your right hand. A powerful exercise to work your pectoral muscles, back, and core will also boost your endurance
11. Dumbbell shrug in the plank
You will need one dumbbell, which you should place next to your right hand in a prone position. Now take the dumbbell with your left hand and place it to your left. Now use your right hand to move the dumbbell to the other side. Perform the dumbbell transfer without changing your body position. The exercise develops endurance, trains the arms and strengthens the deep muscles of the body.
12. Dumbbell press in the side plank
Stand in a side plank, resting on your right forearm. Take a dumbbell in your free left hand and lift it above your head. Then place the projectile on the floor and lift it up. Do all the repetitions for the right arm, and then for the left. The exercise will perfectly fit into a functional dumbbell workout for men, as it works the arms, shoulders, and also pumps the oblique muscles of the abs, forming a sporty relief.
13. 50/50 swimmer with dumbbells
Take two dumbbells and lie on your stomach. Straighten your arms in front of you, keep your head on the weight, legs freely extended. Lift your right arm and left leg, hold on and lower it back down. Now lift your left arm and right leg. The exercise will diversify home workouts with dumbbells for men, as it strengthens the trapezius and latissimus dorsi muscles, shoulders and arms, and additionally engages the legs.
14. Dead bug with dumbbells
Take dumbbells and lie on your back. Bend your knees and lift them up. Straighten your arms as you lift the dumbbells above you. Move your right arm back and lower your left leg without touching the floor. Return to the starting position and repeat for the other leg and arm. A seemingly simple strength exercise with dumbbells for men will provide a powerful load on the abs, as well as pump up the arms and legs.
Exercises with dumbbells for the abs
If you regularly pump your abs, but still don’t have any cubes, then it’s time to add additional weights. A selection of 10 dumbbell abdominal exercises will increase the load on the abdominal muscles and help you achieve a well-defined abs in no time.
1. Fold with a dumbbell
Grab one dumbbell horizontally with both hands and lie on the floor. Lift your straight legs up at a 90 degree angle. Straighten your arms as you lift the dumbbell up. Now lift your body up, lifting your head and shoulder blades off the floor. Try to reach your feet with the dumbbell and then return back down. Strength exercise with dumbbells for men pumps the rectus abdominis muscle, forming cubes.
2. 50/50 dumbbell fold
Take one dumbbell in your hand and lie on your back, straighten your legs, and extend your free arm to the side. Lift your arm with the dumbbell, head and body up, while lifting the opposite leg vertically. Try to reach the foot with the dumbbell, and then return to the starting position. Do the exercise on the other side. The 50/50 fold works the oblique muscles of the abs, making your waist more pronounced.
3. Twisting with a dumbbell
Hold one dumbbell horizontally and lie on your back with your knees bent. Hold the dumbbell on your arms stretched out in front. Lift your head and shoulder blades off the floor and perform a twist, tilting your body from your knees. The dumbbell touches the knees, the lower back is tightly pressed to the floor. The classic dumbbell exercise for men will work the rectus abdominis muscle, forming 6-pack abs.
4. Turns with a dumbbell while sitting
Take a dumbbell horizontally and sit on the floor, bend your knees. Bend your back slightly and perform a twist to the left, lowering the dumbbell almost to the floor. Return to the starting position and turn your body to the right, “shifting” the dumbbell to the other side. Incorporate this simple exercise into your dumbbell workout for men to work the deep abdominal muscles and outer obliques.
5. Single leg curls
Hold the dumbbell horizontally with both hands and lie on the floor with your knees bent. Straighten your right leg and put your hands behind your head. Now lift your arms and body up while lifting your right leg and bending it at the knee. Bring your knee to your body, lowering your arms with the dumbbell to it. Do all the repetitions for the right leg, and then for the left. An effective exercise to diversify your abdominal workout and work out the upper and lower rectus abdominis properly.
6. Body lift with a dumbbell
Hold a dumbbell horizontally with both hands and lie on the floor. Bend your knees and hold the dumbbell in front of your chest. Lift the body up, lifting the lower back off the floor, trying not to round it, and then return to the starting position. Work with maximum amplitude, pumping your abdominal muscles. This exercise with dumbbells for men works the rectus abdominis and transverse abdominis, as well as the deep core muscles.
7. Reverse dumbbell curls
Again, hold the dumbbell horizontally and lie on your back with your legs straight. Raise your arms with the dumbbell up, then lift your legs off the floor and lift vertically, lifting your body off the floor at the extreme point of the movement. Reverse curls are strength exercises with dumbbells for men and women that help to perfectly pump the abdominal muscles, strengthening the abs.
8. Double dumbbell curls
Continuing to hold the dumbbell horizontally, lie on the floor with your feet slightly raised above the floor. Lift your body, including your lower back, off the floor while bending your knees and pulling them towards your stomach. Straighten your arms and legs as you return to the starting position. Complicated twists work the superficial and deep abdominal muscles, as well as the core, strengthening the abs and promoting core formation.
9. Dumbbell press up from the boat pose
Hold a dumbbell horizontally with both hands and sit on the floor. Bend your knees and lift them off the floor, slightly tilting your back. Straighten your arms, lifting the dumbbell above your head, while straightening your legs, bending them at the knees, but not touching the floor, then return to the starting position. Static-dynamic exercise with dumbbells for men will work out the abdominal muscles, additionally strengthen the arms and shoulders.
10. Lifting the body from the side plank
Take one dumbbell in your right hand and stand in a side plank, leaning on your left forearm. Hold the dumbbell at waist level and then lower your body down, trying to touch the floor. Use your abdominal muscles to raise your body to the starting position. Repeat on the right. The exercise engages the oblique abdominal muscles, including the deep ones, and even strengthens the core.
In general, experts recommend that you perform cardio exercises for 30-60 minutes (excluding the delay and warm-up time). Thus, the entire workout should last 50 minutes.
A simple dumbbell exercise 6 times a day provides a significant increase in strength. Daily exercise will have a positive effect on your health and well-being, even if it is very short.
Sports experts advise beginners to work out 2-3 times a week and emphasize the comprehensive development of all body muscles at each workout. Experienced gym-goers should work out more often – 3-5 times a week, and work out all muscle groups during training.
Experienced athletes can train their biceps on a daily basis, as the muscles can already tolerate such a load. But again, it is important for them to follow a normal sleep and rest schedule and eat right. Moreover, some athletes don’t exercise on a daily basis.
Perform the exercises in 3-5 sets of 8-12 times. Choose the weight in such a way that the last repetitions in the set are difficult, but the technique does not deteriorate. If your dumbbells are too light to thoroughly load your muscles 12 times, increase the number of repetitions per set.
Dumbbells are versatile weights that can be used to perform a large number of exercises to strengthen different muscle groups and joints. With the right approach, dumbbells can be used to train your muscles, build biceps, strengthen your abdominals, or lose weight.