Dumbbell Exercises You Need To Build Muscle Mass (Maximum Results)

Dumbbell exercises you need to build muscle mass (Maximum Results)

There’re some unique advantages to using dumbbells to build muscle. We’ll talk about these advantages as we go over the best dumbbell exercises you need to build muscle.

The first thing to understand is the best exercise you need could be different than someone else. Depending on your experience level and how heavy of dumbbells you have to work with.

If you train at a gym, you might have up to 120 lbs dumbbells available. My home gym goes up to 95 lbs. A lot of sets top out a around 50. This’ll affect your exercise selection.

As we go through the exercises, we’ll look at ways to progressively overload the muscle no matter what weight of dumbbells you have.

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Right now, I’ve been enjoying heal elevated goblet squats as they allow me to go right ass to grass. We are weaker in this lower position and don’t need as heavy a resistance.

There was a time if I was to go that low, it would bug my knees. As I’ve strengthened the muscles around them, it allows me to squat lower, pain-free. This is one way to progressively overload a muscle by gradually increasing the range of motion.

If you only have 50 lbs dumbbells to work with, eventually, you’ll want to go heavier than one dumbbell as increasing resistance is the number 1 way we apply progressive overload.

I’ve shown in other videos how to
safely set up, and lift into position a heavy dumbbell for a goblet squat. We do this by setting it on a bench. The best way to get two dumbbells into place is to do a dumbbell clean.

This movement starts with a hip hinge and the dumbbells at about knee height. Then you drive your hips forward as you shrug the dumbbells up into position.

I tend to do a bit of an explosive squat to get the dumbbells into place. It works, but it makes sense to do a proper clean that’ll prepare you for a more advanced movement in the future.

The following way to build muscle on our legs is to train them unilaterally, eliminating any muscle imbalances. It also allows us to work our legs to technical failure with less weight.

The Bulgarian split squat is my favourite singe leg exercise. If you’re new to unilateral leg training, then I wouldn’t start there.

The best way to begin is with a split squat and once you become proficient at them, advance to a reverse lunge and then finally to the Bulgarian split squat.

This is another way we progressively overload a muscle by moving to more challenging and complex variations as we advance.

We absolutely have to have some pull movements in our workouts if we’re serious about building muscle. A bent-over dumbbell row is an obvious choice.

A couple of ways we can increase the intensity is to first hold the dumbbell for a second in the contracted or top position and make sure you are controlling the weight on the way down.

The exercise becomes a lot harder when we brace our torso against a bench. I do this 2 ways, either by resting my chest on the back of a bench and rowing with a neutral grip or lying in a prone position on a bench set at roughly 30 degrees, again rowing with my elbows by my side and palms facing each other in a neutral grip.

To better hit your upper back, row in the same position but with your elbows out away from your body. This hits the rear delts and mid traps.

While we’re on the back of the body, let’s cover off the erector Spinae, glutes and hamstrings.

The Romanian deadlift is my go-to exercise for the lower body posture chain. This starts just like the dumbbell clean with your hips back while keeping your back in a neutral position. You go down until you feel a stretch in the hamstrings. Then drive your hips forward as you raise.

For those with limited weights or if you want to correct a muscle imbalance, as most of us have one leg that is stronger than the other, I recommend Kickstand RDLs.