10 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- Choosing the best dumbbell exercises ever can be a tall task, unless you have a solid set of criteria for doing that. Any list of the 10 best dumbbell exercises ever that when combined, hit every muscle, is tough to narrow down but most importantly, I’m including the reasons for their inclusion. Dumbbells are one of the most versatile pieces of workout equipment that you can train with since they can be used at home in small spaces. Dumbbells also allow you to workout in all planes of motion and require additional demands of core strength and stability to use them properly.
Each of the dumbbell exercises on this list earned their spot for very specific reasons.
Here is the list that we will break down one by one:
Gorilla Rows
Static DB Bench Press
DB Reverse Lunges
Clean Up and Overs
Farmer’s Carries
Pullovers
Step Ups
High Pulls
Russian Rows
Strict Curls into DB Cheat Curls
Each of these exercises require either just a single dumbbell or two dumbbells to perform them. They were chosen based on their ability to work multiple muscle groups in one dumbbell only workout.
The ability of the exercise to be versatile and multidimensional was also important.
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For example, the gorilla row can either target the lower lats or the upper back depending on whether you keep the dumbbells tight to your side or allow your elbows to drift up and out as you perform each rep, respectively. You can also make the row more explosive by performing it as a plyometric gorilla row.
Next we have the static db bench press. This is a great variation on the typical dumbbell bench press. Here you can either leave one dumbbell extended or bent when it’s the nonmoving arm. This will either engage more core or more chest depending on your choice. Either way, this will force you to have to learn the all important leg drive in order to stabilize your body on the weight bench when doing it.
The reverse lunge is another one of those lower body dumbbell exercises that allows you to target different muscles depending on the position of your body in space. When upright, this dumbbell leg exercise is going to hit more of your quads. When leaned forward, the exercise will shift its focus to the glutes and hamstrings more.
No athletic training program is complete without some version of this next exercise. We are talking about the farmer’s carry. You are training not only your grip, conditioning and traps but perhaps most importantly, your ability to remain mentally tough during all of your training. It’s key to watch how you step when performing this dumbbell exercise.
The dumbbell pullover has been called the upper body squat by some. This can be done in three different ways to hit either the lats, upper chest or the triceps.
The dumbbell high pull is one of the greatest dumbbell exercises of all time. It allows you to train not just the middle head of the delts as a substitute for side lateral raises if your list is limited, and allow you to hit your rear delt at the same time. Not only that, but any dumbbell exercise that can be weighted more heavily gives you a chance to provide a new growth stimulus to a rear delt most often trained exclusively with light weights.
Weighted ab exercises are another great option for training with dumbbells. The crush grip here used on this Russian row gives you a nice added recruitment of your upper body to the exercise.
Finally, the dumbbell curl is an irreplaceable exercise for any total body dumbbell workout. This drop set of strict curl to cheat curl ensures that you take each set to and through failure for maximum biceps growth.
Dumbbell only workouts can be incredibly challenging. In fact, some people think that you can’t effectively train your legs with db’s since you aren’t able to load up the weight high enough. That’s not true at all. You can choose exercises that you load with even 100lb dumbbells and perform on a single leg and you are sure to be pushing yourself to your limits.
The same can be said for dumbbell chest workouts and dumbbell back and arm workouts. The fact that you aren’t using a barbell does not sacrifice the quality or effectiveness of the training session.
For a complete dumbbell only workout head to athleanx.com via the link above and check out the JACKED program.
For more dumbbell workouts and exercises you can do with dumbbells for your chest, arms and shoulders be sure to subscribe.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA). - แนวปฏิบัติและการใช้ชีวิต
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Great DB video,
I always admired these dumbbells but can't seem to find anything like them. They look like they have a contoured cushion grip. Can you tell us the name of the manufacturer for them?
By the way, the soft background piano music adds a nice touch.
Any chance to see Kettlebells on your channel one day?
Thanks for all the amazing content!
How can I contact you..? Can you please share your email..? Grateful
I have notifications set and still did not receive video notification till 5 minutes before watching video.
My PF has both static smith racks w/barbells and standard barbells w/a fixed weight plate.
0:20 Gorilla Row
1:10 Static Bench Press
2:35 Reverse Lunge
3:30 Clean Up and Over
4:20 Farmer Carry
5:45 Pullover
7:10 Step Up
8:15 High Pull
9:40 Russian Row
10:50 Strict Curl -> Che at Curl
@nomnomyourmom, thank you! 🙂👍🏿🙌🏿💪🏿👏🏿
Thanks, nomnom!
Thanks for nomnoming my mom
This is what Jeff is about: athletic training not “just” body building . When I see other channels criticizing Jeff these are usually bodybuilding channels. From their perspective they may be right sometimes. But let’s not forget that Athlean X is primarily for improving your overall athleticism and is the supporting any other sport you are performing. Jeff helped me tremendously over the past five years. I am 53 years old now and fitter than ever thanks to his programs
Yep, also this channel is about being lean whereas bodybuilding is typically about gaining bulk.
Hes also pulled me out of many a hole with injuries,100% my top TH-cam fitness dude.
I’m 71 with arthritic joints and I work out with tension bands. Seeing Jeff do these dumbbell movements I realized I can modify my current program for greater variety and results. Thanks Jeff
Jeff you are the Guru for training! Great channel and way to get straight into it and keep the video moving quickly so we don’t fall asleep!
Planet Fitness only has dumbbells, so this is helpful
Chest press machine, squat machine, lat pull-down, chest row machine, Tricep cable extension…. You don’t need dumbells at planet fitness bro. Maybe for your side delts, but that’s the only one I can think of.
@@abelmoreno4836That’s dumb advice. Machines are rigid, don’t really engage your core or stabilizers, and are less functional than dumbbells. Not using free weights is just dumb period.
@@abelmoreno4836 I meant they don’t have free barbells…at least not the ones near me. True about the other equipment, though…especially cables
@@mightymochi6320Ow no you aren’t engaging the core and stabilizers ☝️🤓
@@mightymochi6320 It’s what works for me so idc And my point was that PF doesn’t just have dumbells.
So far, the very best set of dumbbell exercises I've found on TH-cam. Thank you, sir.
Thank you, coach! I look forward to all of your videos for the correct techniques and education. 😎👍🏿👏🏿🙌🏿💪🏿
Always great watching your videos.
Wondering if you’re going to continue the best exercises ranked series. Would be great to see a forearm and a traps one! Other than that, I think the only other major muscles missing is calves and low back / erectors.
Man I feel like I've learned so much from your vids...thanks for always putting out quality stuff!
You are awesome Jeff!
Thank you for all the tips
These are some awesome dumbbell exercises variations. I can't wait to try some of them up tomorrow morning! Thanks for the awesome tips, your enthusiasm, and your expertise.
Every time I watch your videos I take my notebook and take notes of your training and I learn how to master and perform correctly. Super useful. ❤️❤️❤️
Jeff, you are a legend. I’ve been training for 41 years and your videos are giving me a new drive and desire to up my game (again 😅)
Thank you for another incredible video.
Andy
I can't imagine somebody who's been training for 41 years saying Jeff is a legend after watching this literal BS video.
I just moved into a complex that has a workout area and it's all dumbbells. This is omega help. Thanks
Amazing video. Some of these I’ve never tried and are so simple yet effective. Awesome job Jeff. Starting this tomorrow!
Clean up and over is a great killer. Thanks for this list!
Gotta admit, I'm surprised how many people don't do the pull over. The first time I tried to do that (focusing on form of course) I about died, but holy hell did I feel a difference. Its a regular part of my routine now.
Amazing excellent video Jeff ❤Thank you
Thank you for sharing your knowledge sir. God bless you 🙏🏼
Thanks for the great content, always learn lots from you
Thanx for these exercises! Lately, all I have been dying are dumbbell exercises at home. Don't have time for gyms anymore but doing something at home works just fine!
Fantastic list, especially sneaking in a few power variations. Kudos Jeff!
Thanks Jeff as always
Jeff always delivering the best content. Thanks brother.
Good stuff. I’ve been looking for some new lifts to add some variety to my workouts. And you’re looking good Jeff!
Great exercises and presentation as always, Jeff!
Nice combinations with the dumbbells ! Such versatile tools especially for a home gym
I love your videos! I'm been gaining Strength and Mobility back, after a long time of no working out. It's hard not to tell people, to try this exercise this way for better results. When I'm at the gym, keep up the helpful videos
I just bought a nice pair of adjustable dumbbells since that's all I have room for right now so this is perfect timing for me. Thanks for the video
This really does increase my arsenal for the gym. Thank you very much!
💪🔥
Very helpful, THANK YOU!
Fantastic video Jeff, thanks !!
Jeff, you are without a doubt one of the most practical and thorough trainers that I have had the pleasure to learn from! Jim
wow you're a BEAST. This was exactly the video I needed, thank you!!
Always informed and inspiring videos. Class act
Thanks, I always learn something from your videos!
I did the carry and man do I love it. So simple but effective the burn was great
Fantastic exercises… will definitely incorporate some into my routine
I don't have individual weights anymore, just bands and the Bowflex adjustable dumbbells. This is a great video guide for dumbbell work outs! I have a vibrating platform that I can incorporate some of these exercises on so I am excited to implement a routine off this video. This with my TRX, bands, and treadmill is all I will ever need! I have been following Jeff for years now and he is still the best out there!!
You want to hear our feedback here it is. Been following you for a few years now. At 64 I will have to give you a lot of credit for teaching me a few things along the way. Your content is exemplary. Thanks you.
Thanx a Lot for so much Good Ideas! Live it!
Thanks. Gotta save this to watch later for future reference when I hit another workout.
Awesome Jeff, excellent as always
That's great
Thanks for your time.
Great Video Jeff! Love dumbbells
thanks for your exercises!
Been using the Jacked program for a few months now, excellent results!
Thank you for much for all this content!
Very informative. Thank you
On point as always 💪🏼
I'm going to try these tomorrow at the gym. Thanks for sharing.
LOVE that PLYO DB row!!!
I’ve learned so much from you over the years
I only have dumbbells so thanks for this Jeff
I've watched your videos since way back in the day when it was just you, Scott Herman, Scooby, etc.
You mentioned looking up to Sylvester Stallone, and in the same way I've looked up to you as my physique goal.
I'm a personal trainer now, thanks in large part to you as an inspiration and a teacher.
Now my training is a little less bodybuilding focused because I'm involved pretty heavily in martial arts, but I still have a lot of respect.
Exact & Safe Science... Bravo!
I just added DB high pulls to my training this week. I did a quick TH-cam search tonight and almost every video I found for DB high pull they were doing db high upright rows...nice and explosively too. hurt just to watch those! thanks for providing correct info!
Jeff on his level like always. Thank you Jeff
I didn't check this channel for a couple years now. It's still the best around....
Your physical body speaks for itself. I enjoyed your presentation, and your desire to inspire. Great thinking process too. Exercises I believe anyone can do, and that matters. Thank you for the inspiration and the study on body mechanics. Impressed and inspired. Robert
Fantastic. So well done❤
Thank, very helpful video!
🔥🔥🔥🔥🔥🔥🔥 thank you!!
Thank you for this great and accessible workout. I’ve gained 45 pounds with a new office sitting job. I’ll eat better too but this really helps.
Thank you for your help God bless you 😇🙏
Sweet! Thanks man!
I have been following your channel for about a year. Sunday evening I started working out. Mercy, am I out of shape for a 44 year old male. Jeff, thanks for the videos. I am slowly getting into shape.
Nice! Added to the list.
Now on to the next video!
Telling me how I’m doing them all wrong!
As usual, Jeff has provided five star instruction. Thank you.
But I will say, as to biceps, I would say chins are the first set to do before any curls.
Mr Jeff is motivated 24/7. 💪
Very nice and helpful. Thanks
What about DB thrusters, DB should press, DB triceps extension, or DB dead lift?
Super useful vid. What shoes is Jeff wearing?
Amazing compilation of exercises. I've seen everyone of these in the various ATHLEAN-X workout videos in the past, just separated. It would be a truly wonderful thing to have a follow along workout video similar to the video titled The World's Fastest Chest Workout (Intense!). That's still a great workout video, it's always nice to do the follow along ones 🙂
I just love this channel
Thanks man 👍
The greatest, Jeff
Jeff says we don't pull enough...! Thanks for tips Jeff
Love the content, keep it coming. Have been watching for years. Crazy how every video gives me something new to learn.
Hello. I am really impressed with this video. As a beginner with knee replacements, do you have a weekly plan that targets the entire body?
Jeff,great videos.A bit off topic but I’m having trouble healing my AC joint.Watched your video on rotator cuff and impingement but can I do more?
Sehr gut für mein Rücken danke ❤
Thank you Jeff, I would have included the front rack squat since I do most of my workouts with just dumbells and chin up bar, could you please elaborate as for why that or the goblet squat are ecluded? Thanks for the content.
Great video!!!!!
very, very, very helpful video sir🙏🙏🙏🙏
I thought the upper body squat is the dip? Great information thanks for sharing! Very informative
My son is a freshman in high school this year. He had a pretty good growth spurt this year in height. I would like to see him fill out. I would love your take on a baseball specific workout. Thank you. Vic M
Great video
Very good overall workout,for whole body.. science..
Thank you i liked
Love from India/ Loved your video big bro/ Will follow it surely
THANKS A BUNCH
Wow perfect 👍👍
Thanks Jeff. I am pretty sure I have a SLAP tear in the shoulder. Are these exercises ok to do with those injuries.
Im glad i subscribed
Thanks I'm going to try them need to get back into some kind of shape. Doing fasting 16 hours fasting 8hrs to eat
Great 👌
Amazing Cavalier!!
The best coach ever