What is a Dumbbell
Dumbbells are a type of weight equipment widely used by fitness enthusiasts to increase muscle strength and endurance. Here are 5 advanced dumbbell exercises that experienced lifters can incorporate into their fitness routine:
| 1. Dumbbell Renegade Row: | This exercise targets the core, back, chest, and shoulders. |
| 2. Dumbbell Goblet Squat: | This exercise targets the quads, hamstrings, glutes, and core. |
| 3. Dumbbell Skullcrushers: | This exercise targets the triceps, shoulders, and chest. |
| 4. Dumbbell Farmer’s Walk: | This exercise targets grip strength, lower body, and core stability. |
| 5. Dumbbell Thrusters: | This exercise targets the quads, hamstrings, glutes, shoulders, and triceps. |
Pro tip: Before attempting any advanced dumbbell exercises, it is important to have a solid foundation of basic strength training exercises and proper form to prevent injury.
Chest Exercises
Dumbbells are a great workout tool for fitness beginners and advanced fitness enthusiasts alike. They can be used for exercises targeting a variety of muscle groups, including the chest. This article will cover five chest exercises for experienced lifters that involve dumbbells.
Let’s take a deeper look at these exercises, their benefits, and how you execute them.
Dumbbell Chest Press Variations
Dumbbell chest press is an effective exercise for building upper body strength and mass. Here are five advanced variations of the dumbbell chest press for experienced lifters:
| 1. Incline dumbbell press: | Performing the chest press on an inclined bench targets the upper chest muscles. |
| 2. Decline dumbbell press: | Doing the chest press on a declined bench targets the lower chest muscles. |
| 3. Single-arm dumbbell press: | This variation targets one side of the chest at a time, providing a more intense workout for each side. |
| 4. Weighted dumbbell pushups: | Adding weights to your push-ups can increase the overall resistance and help build chest strength. |
| 5. Close-grip dumbbell press: | Placing your hands closer together on the dumbbell can target your triceps and chest muscles simultaneously. |
These exercises can help you take your chest workout to the next level and improve overall upper body strength.
Pro tip: Always warm up properly before starting your chest workout and start with lighter weights before progressing to heavier weights.
Single-Arm Dumbbell Chest Flyes
A single-arm dumbbell chest fly is an advanced dumbbell exercise popular among experienced lifters. It is a unique variation of traditional dumbbell chest fly exercises, which focuses on building strength and muscle mass in the chest, shoulders, and arms.
Here’s how to perform it correctly:
| Begin by lying on a flat bench with a single dumbbell in one hand, elbow slightly bent. |
| Slowly lower the weight to one side, keeping your arm straight but not locked. |
| Return to the starting position and repeat on the other side. |
| Keep your back flat against the bench and your core engaged throughout the exercise to avoid strain on your lower back. |
| This exercise is best performed with lighter weights and higher repetitions to build endurance and muscular stamina. |
Dumbbell Squeeze Press
A dumbbell is a handheld weight training equipment, usually used for building upper body strength. The dumbbell squeeze press is an excellent chest exercise for experienced lifters that targets several of the upper body muscles, including the chest and triceps.
Here’s how to perform the dumbbell squeeze press:
- Lay on a flat bench with a dumbbell in each hand.
- Bring the dumbbells together at the center of your chest, with the edges of the weights touching.
- Squeeze the dumbbells together with as much force as possible while pushing them up towards the ceiling.
- Pause for a second at the top of the movement, then slowly lower the dumbbells back to the starting position.
- Repeat the movement for several sets and reps to feel the burn in your chest and triceps.
Pro tip: To increase the resistance of this exercise, increase the weight of the dumbbells or use a barbell instead.
Back Exercises
Dumbbells can provide an opportunity to level up your workout routine and help you make significant progress. For the experienced lifter, the range of exercises available with a dumbbell are much more challenging and can help you hit your muscle groups from different angles.
Let’s explore five advanced exercises you can do to target your back for a more effective workout.
Single-Arm Dumbbell Rows
Single-arm dumbbell rows are one of the most effective exercises for building a strong and defined back, using a dumbbell as resistance.
Here’s how to perform the exercise:
| 1. | Start by standing with your feet shoulder-width apart and your knees slightly bent. |
| 2. | Hold a dumbbell in one hand, letting your arm hang down at your side with your palm facing inwards. |
| 3. | Bend over at the waist until your upper body is nearly parallel to the ground, keeping your lower back flat and your abs tight. |
| 4. | Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together. |
| 5. | Lower the dumbbell back down to the starting position and repeat for a set of 10-12 reps on each arm. |
As an advanced lifter, incorporating single-arm dumbbell rows into your workout routine can help you achieve a more chiseled and defined back.
Dumbbell Pull-Over
A Dumbbell Pull-Over is an advanced back exercise that targets multiple muscle groups, including the lats, triceps, and chest. The exercise involves lying on a bench with a dumbbell held above the chest, lowering the dumbbell behind the head, and pulling it back up over the chest.
Here are some tips to keep in mind while performing a Dumbbell Pull-Over:
| Tip | Description |
| Use a moderately heavy weight dumbbell | That allows you to perform the exercise with proper form. |
| Keep your arms straight | And maintain a slight bend in the elbows throughout the movement. |
| Lower the dumbbell slowly and under control | To maximize the stretch on the lats and triceps. |
| Avoid arching your back | During the exercise, engage your core muscles to maintain stability. |
| Exhale as you pull the dumbbell back up over the chest | And squeeze your back muscles at the top of the movement. |
| Pro tip | Warm up properly before performing any advanced exercises and consult a fitness professional if you have any doubts about your form or technique. |
Single-Arm Pullover And Press Combo
A single-arm pullover and press combo is an advanced dumbbell exercise that targets the back muscles while also engaging the chest, shoulders, and triceps.
Here’s how to do this exercise:
| 1. | Lie on a bench with your feet planted firmly on the floor and a dumbbell in one hand. |
| 2. | Extend your arm straight above your chest, holding the dumbbell with both hands. |
| 3. | Slowly lower the weight behind your head, maintaining control and keeping your arm straight. |
| 4. | Once the weight is below your head, bend your elbow to bring the dumbbell back to your chest. |
| 5. | Press the weight back up to the starting position and repeat for several reps before switching sides. |
Remember to choose a weight that challenges you but also allows you to maintain proper form throughout the exercise.
Pro tip: Incorporate this exercise into your back workout routine to increase overall upper body strength and muscle definition.
Shoulder Exercises
Shoulder exercises with a dumbbell provide an intense challenge for experienced lifters looking for a different type of workout. Using a dumbbell allows for greater freedom of movement than machines and can isolate muscles more effectively. This article will discuss five advanced shoulder exercises which will work the deltoid, trapezius and rotator cuff muscles.
Dumbbell Arnold Press
A dumbbell is a type of strength training equipment that consists of a small bar with weights at either end that allows for a wide range of exercises to target different muscle groups of the body. One advanced exercise for experienced lifters that uses dumbbells is the Arnold Press.
The Arnold press is an effective shoulder exercise that targets the deltoids and helps to build strength and muscle mass in the shoulders. Here’s how to do it:
| Step | Description |
| 1 | Hold two dumbbells at shoulder height with your palms facing towards you and your elbows bent. |
| 2 | Press the dumbbells overhead while simultaneously rotating your palms until they face forward. |
| 3 | Lower the dumbbells back to the starting position while simultaneously rotating your palms back to the starting position. |
| 4 | Repeat the exercise for the desired number of reps. |
Other advanced dumbbell exercises for experienced lifters that can help target different muscle groups are the single-leg Romanian deadlift, the goblet squat, the farmer’s walk, and the renegade row.
Pro Tip- Always use proper form and technique while performing any exercise, especially advanced exercises to avoid any injuries.
Dumbbell Lateral Raises
Dumbbell lateral raises are an effective shoulder exercise that can help build strength and muscle definition. To perform dumbbell lateral raises:
| Stand with your feet shoulder-width apart and hold a dumbbell in each hand. |
| Raise your arms to the side, keeping a slight bend in your elbows and raising the weights to shoulder height. |
| Hold the position for a second, then slowly lower the weights back to your sides. |
| Repeat for 3-4 sets of 10-12 reps. |
This exercise targets the medial head of the deltoid muscle and can be performed as part of a well-rounded shoulder workout routine for experienced lifters.If you are new to lifting or have a shoulder injury, it’s important to consult with a personal trainer or physical therapist before attempting this exercise or any other new training program.
Dumbbell Shoulder Front Raises
Dumbbell shoulder front raises are an effective exercise to add to your shoulder workout routine. Dumbbells are a type of weight training equipment consisting of two handheld weights of equal weight and size. The front dumbbell shoulder raise specifically targets the front deltoids, which are the muscles that form the rounded shape of the shoulder.
To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise your arms straight out in front of your body, keeping them parallel to the ground, until they reach shoulder height. Pause for a moment at the top of the movement, then lower your arms slowly back down to the starting position. Repeat for the desired number of repetitions.
Pro tip: Use a weight that challenges you but allows you to maintain proper form throughout the exercise.
Arm Exercises
Dumbbells are a great piece of equipment for strength training and for building muscle. When utilizing a dumbbell for exercises, it requires the user to engage multiple muscle groups in order to stabilize the weight. This makes for an effective and efficient exercise as it works multiple muscles at once, allowing for a full body workout.
Let’s take a look at some of the more advanced dumbbell exercises for experienced lifters.
Bicep Curl Variations
Dumbbells are a versatile piece of gym equipment, allowing for a range of bicep curl variations to challenge and strengthen your arm muscles.
Here are 5 advanced dumbbell exercises for experienced lifters:
| Exercise | Instructions |
| Hammer curl | Hold the dumbbells at your sides with your palms facing inwards. Keeping your elbows close to your body, curl the weights up towards your shoulders. Lower the weights back down and repeat. |
| Concentration curl | Sit on a bench and hold one dumbbell with your arm fully extended and resting on your thigh. Curl the weight up towards your shoulder, keeping your upper arm and elbow stationary. Lower the weight back down and repeat. |
| Zottman curl | Hold the dumbbells at your sides with your palms facing upwards. Curl the weights up towards your shoulders, twisting your wrists as you lift so that your palms are facing downwards at the top of the movement. Lower the weights back down, twisting your wrists back to the starting position as you lower. Repeat. |
| Incline curl | Adjust an incline bench to a 45-degree angle and lie down with your chest against the bench. Hold the dumbbells with your palms facing upwards and curl them up towards your shoulders. Lower the weights back down and repeat. |
| Alternating curl | Hold the dumbbells at your sides with your palms facing upwards. Curl one weight up towards your shoulder while keeping the other arm stationary. Lower the weight back down and repeat with the other arm. |
Tricep Extension Variations
Tricep extension is a highly effective arm exercise that can be performed in various ways to increase resistance and build tricep muscles. Below are the different variations of tricep extension exercises using dumbbells:
| 1. Overhead tricep extension: | Stand or sit with your spine straight and hold a dumbbell above your head with both hands. Slowly lower the dumbbell behind your head, keeping your elbows steady, and raise it back. |
| 2. Lying tricep extension: | Lie flat on a bench with a dumbbell in each hand, palms facing inward. Lower the dumbbells towards your shoulder, keeping your elbows steady. Press the dumbbells back up to the starting position. |
| 3. Tricep kickback: | Hold a dumbbell in one hand and rest the opposite foot on a bench. Lean your body forward and hold your elbow in a 90-degree position. Extend your arm straight out behind you and bring it back. |
| 4. Close-grip bench press: | Lie flat on a bench with a dumbbell in each hand, palms facing down. Bring the dumbbells together at the center of your chest, then push them up to the starting position. |
| 5. Tricep pull-over: | Lie on a bench with your upper triceps resting on the bench and hold a dumbbell with both hands above your chest. Lower the dumbbell behind your head and back up to the starting position. |
These tricep extension variations help in targeting different parts of the tricep muscles and provide a challenging workout for experienced lifters.
Pro Tip- It is essential to choose the right dumbbell weight to avoid straining your muscles and maintain proper form.
Hammer Curl Variations
Hammer curls are an effective arm exercise that help you build your biceps and forearms. Here are five advanced hammer curl variations that experienced lifters can try using dumbbells:
| 1. Cross-body hammer curl: | Lift the dumbbell on your right hand towards your left shoulder and vice versa. |
| 2. Incline hammer curl: | Sit on an incline bench and perform hammer curls to increase the resistance and work the biceps and forearms to a greater extent. |
| 3. Spider curls: | While lying face down on an incline bench, perform hammer curls, targeting the biceps without engaging the shoulder muscles. |
| 4. Close-grip hammer curl: | While holding two dumbbells, perform hammer curls with your palms facing each other, targeting your inner bicep muscles. |
| 5. Reverse-grip hammer curl: | While holding the dumbbells with your palms facing down, perform hammer curls to activate the forearm muscles. |
Incorporating these exercises into your routine can help you achieve a more toned and defined arm appearance.
Pro tip: Ensure proper form and start with a lower weight before attempting advanced variations.
Leg Exercises
Leg exercises with dumbbells are an ideal choice for experienced lifters looking to challenge their muscles in a new way. Dumbbells are a versatile piece of equipment that require less stability than barbells, but still offer plenty of options for advanced leg and lower body exercises. Let’s look at five advanced leg exercises that can help you reach your fitness goals.
Dumbbell Goblet Squat
A dumbbell goblet squat is an advanced leg exercise that challenges your core, quads, hamstrings, and glutes. It is a compound exercise that requires a dumbbell, making it ideal for experienced lifters who want to increase strength and stability.
Here’s how to properly perform this exercise:
| 1. Stand with your feet shoulder-width apart and hold the dumbbell vertically against your chest with both hands. |
| 2. Lower your body into a squatting position, keeping your back straight and your core engaged. |
| 3. Pause and hold for a few seconds, then push yourself back up to a standing position. |
| 4. Do 3 sets of 12 reps, or adjust the weight and reps to match your fitness level. |
Pro tip: Make sure to choose a dumbbell that you can comfortably hold against your chest, and increase the weight gradually as you get stronger.
Dumbbell Sumo Deadlift
A dumbbell sumo deadlift is a compound exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves.
Here’s how to do a dumbbell sumo deadlift:
| Step | Instruction |
| 1 | Stand with your feet wide apart, toes pointing outwards at a 45-degree angle. |
| 2 | Hold a dumbbell with both hands in front of you, palms facing down. |
| 3 | Push your hips back and bend your knees until your thighs are parallel to the ground, keeping your back straight and your chest up. |
| 4 | Pause at the bottom of the movement, then push through your heels to stand up straight. |
| 5 | Repeat for 8-12 reps. |
Dumbbell exercises are a versatile and effective way to add resistance training to your workout routine, allowing you to target specific muscle groups and increase strength and endurance.
Dumbbell Bulgarian Split Squat
A dumbbell Bulgarian split squat is a challenging leg exercise that targets both the quads and glutes. To perform this exercise, you will need two dumbbells and a raised platform or bench.
| Here are the steps to follow: |
| Stand facing away from the bench, holding the dumbbells in each hand. |
| Place the top of your left foot on the bench behind you and lower your body into a lunge position, keeping your right knee directly above your ankle. |
| Push through the heel of your right foot to raise your body back up to the starting position. |
| Repeat for several reps before switching to the other leg. |
Pro Tip: Make sure to keep your core engaged and your back straight during the exercise to avoid unnecessary strain on your lower back.
