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The Best Dumbbell Exercises
For Building Muscle
The best weight lifting exercises are the ones that work the larger muscle groups. These stimulate more muscle fibres then other exercises and therefore provide more muscle growth.
I like dumbbells for a variety of reasons, and they are great for people who train at home on their own.
We are going to look at the best dumbbell exercises for each major muscle group and then combine them into a killer muscle building workout.
Incline Chest Press
The incline dumbbell chest press is a great exercise for stimulating the upper chest muscles, front delts and triceps. Develop real thick pecs with this dumbbell exercise.
One Arm Dumbbell Rows
A great back exercise that targets each side of your lats individually. This exercise also hits the forearm and biceps muscles for a great upper body workout.
Dumbbell Military Press
The standing dumbbell press will add size and strength to your shoulder muscles and help give you that wider V shape look.
Dumbbell Squats
When it comes to building the thigh muscles you only have one choice and that is the squat.
Dumbbell Deadlifts
One of the best dumbbell exercises for developing the lower back muscles and the hamstrings. A great strength builder and power movement.
Hammer Curls
Dumbbell hammer curls are great for targeting and developing the biceps and forearms.
Lying Triceps Extensions
An isolation exercise that will have your triceps feeling like they are burning.
You can combine all of the above exercises into a workout by simply doing 3 sets of 12 reps for each exercise with 60seconds rest between sets.
If you really want to crank up the intensity then you can superset the exercises as follows.
Incline Press
Rows
Shoulder Press
Squats
Deadlifts
Hammer Curls
Triceps Ext
Whatever exercises and workout you choose you need to make sure that you follow some simple principles in order to maximize your results from your training.
1) Follow a program that is proven to work for your body type.
There is little point in following a program that a 300lb bodybuilding freak uses if you are a 160lb hard gainer. The training wont be for you and you will just over train.
2) Make sure your diet is in order.
If you put crap in you get crap out. In order to gain quality amounts of muscle size and strength you need to feed the body the nutrients it needs.
3) Rest
Don't think you can train everyday of the week and still get results. Your body grows when its resting, so give it time to rest and grow.
If you are underweight and looking for a solution to bulk up quickly that combines all of the above principles then the No Nonsense Muscle Building Program is for you.
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