Workouts You Should Be Doing with Dumbbells

Strength training is one of the best things you can do to improve your health in multiple areas at one time. There are a lot of different strength training exercises you can do and literally tons of equipment you can use.

Dumbbells are a strength-training staple, thanks in no small part to their versatility and the heaviness variety you can get them in. Some dumbbell exercises are especially beneficial.

Squats

Squats are an excellent strength-building exercise that focuses on building your lower body. When you add dumbbells to the exercise, they become goblet squats. Goblet squats work out your quadriceps, gastrocnemius, soleus, glutes, abdominals, arms, and grip while also increasing your thoracic and hip mobility.

They’re a very beginner-friendly exercise, yet still effective for gym veterans. To do a goblet squat with a dumbbell, place your feet a little wider than shoulder-width apart and hold your dumbbell in your hands in front of your chest. Squat down, drive up, and repeat.

Shoulder Press

When you think about exercises you use dumbbells for, exercises that build the arms and shoulders commonly come to mind. You can use them to build your shoulder muscles by doing shoulder presses. Strengthening your shoulder muscles will help prevent injury.

Shoulder presses work your deltoids, trapezius muscles, triceps, pectorals, and core. To do a shoulder press, stand with your feet shoulder-width apart (standing allows you to engage your core for a more complete workout) and hold a dumbbell in each hand at shoulder height using an overhand grip. Press the weights up and fully extend your arms before returning to the original position.

Farmers’ Walk

Did you know that you can get a whole-body workout just by walking with dumbbells? It’s true. A farmer’s walk with dumbbells works your upper back, shoulders, triceps, biceps, forearms, abdominals, glutes, hamstrings, quadriceps, adductors, abductors, gastrocnemius, and soleus. To do a farmer’s walk, grab a dumbbell with each hand and take short, quick steps walking forward (using good posture and bracing your core, of course). Go your set distance, traveling as fast as you can.

If you want to build strength, consider adding dumbbell workouts to your training regimen. There are so many different exercises you can do with free weights like dumbbells. You can target virtually every part of your body with them. Just remember to increase the weight you lift as you become accustomed to it. That will help you avoid getting stuck in a plateau.

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