The best way to build muscle with dumbbells

Dumbbells are one of the important equipment for bodybuilding training.

It is like a hammer and chisel, which can sculpt every muscle of the body.

As long as you have a pair of dumbbells and a ladder, you can do all kinds of bodybuilding training.

Here’s how to practice a whole body with a pair of dumbbells.


Lower hips: With barbell scales, lifting dumbbells can reduce stress on the spine.

Besides, using dumbbells is more comfortable.

If you do straight leg deadlift exercises with dumbbells, you can also effectively develop the biceps femoris.


Calf: Standing, holding dumbbells for one leg lift exercise is better than training with calf machine.

You can also step on a wooden board with your forefoot and put dumbbells on it for one-leg or two-leg sit-up exercises.


Hip: With barbell scales, using one or two dumbbells to do leaning rowing exercises (one arm is safer for lower hips) can make hip muscles grow faster.

One-arm dumbbell rowing has been a routine buttock practice for Lee Hani, a seven-time Mr. Olympia winner, which not only trains the serratus anterior tibia, but also develops overlapping muscle groups.


Top: On the top, supine, using dumbbells to do supine, push up and down, is more conducive to muscle growth than barbells, because it can stimulate muscles widely and deeply.

You can also use dumbbells to do multi-angle bird exercises to develop various parts of the pectoral muscles.

A good practice method is to do a dumbbell bench press exercise immediately after doing two dumbbell birds.

Not only does this exercise work well, it also reduces the shoulder burden and prevents sports injuries.

Shoulder: Various forms of dumbbell exercises can develop shoulder muscles.

For example, use dumbbells for side lifts, front flat lifts, and lean-down bird exercises to develop the mid, biliary, and posterior bundles of the deltoid shoulder muscles.

Development of trapezius can be done with dumbbell shrugs or ring exercises.


Biceps: Dumbbell curls are one of the best exercises that many bodybuilders allow to practice the “peaks” of the biceps.

Different types of dumbbell curls can make the upper arm thicker, and the blocks are separated from the back and stand out clearly.


Triceps: Use dumbbells for one-arm or neck-neck flexion and extension exercises. You can insert triceps to achieve a horseshoe shape.

Try lowering the dumbbells while practicing to enhance the training effect.


Forearm: Dumbbell positive wrist and wrist curls can develop forearm wrist muscle groups; forearm lateral muscle groups use reverse grip wrist curls.


Thighs: Heel pads are used for small dumbbell weight squats to develop quadriceps.

If you lie on a bench with dumbbells and curls, you can develop the biceps femoris.

You can also do dumbbell shear squats (pictured) 10.

Abdomen: Lie on your back, put dumbbells behind your head, abdomen and sit up, you can exercise your upper abdominal muscles; lift your abdomen (with your upper body still) to exercise your lower abdominal muscles.

  Stronger than Home-Dumbbell Family Training Program creates a body that can only be practiced in the gym at home. It is as easy to perform as placing dumbbells and stools in front. Just refer to the three-day training program we introduced below.

  Visiting the fitness center around your location can be an irritating experience: prepare a variety of supplies before you set off, deal with traffic disruptions before you arrive, and then wait at the front desk to check for membership cards, which is more than halfHours, but you have n’t even started the warm-up.

This hasn’t taken into account whether your training partner will encounter the same problem or be late, in which case your training will soon be replaced.Then how about waiting time in front of the Smith machine . As a result, you haven’t had the time to start your training program as you wish.

However, it is possible that you will be in the best condition when no one is disturbing you.

Know yourself, four walls, a training bench, some dumbbells and a passionate fitness enthusiasm.

  We have planned a training program for you three days a week, all you need is the necessary equipment: a pair of adjustable dumbbells and a tilting training bench.

In the first two weeks of training, the focus was on strength, keeping each group 6-8 times and controlling the rest time to 1.5 minutes to 2 minutes.

In subsequent stages, you need to increase to 12 times for maximum muscle growth, so don’t rest for more than 1 minute.

  No high-traction traction combination at home?

no problem.

No sitting lift?

We have solved it for you.

We have considered more issues, you just need to accept the membership fee from the visiting guests (just kidding).

  One-arm oblique support dumbbell curls (alternative action: crank support) start: Adjust the bench to 45 degrees or higher.

Holding the dumbbells, place the arm socket at the top of the stool, with the upper arm just on the backrest.

The elbows are slightly bent.

  Action: Contract the biceps muscles to raise the dumbbells above, taking care to avoid elbows leaving the backrest.

Squeeze the fractured biceps at the highest point and slowly return to the initial position.

The arm is fully retracted for a moment.

  Wide grip dumbbell upright rowing (alternative action: wide grip barbell upright rowing) begins: stand upright, with two hands wide grip dumbbells, dumbbells in front of your body, tibia, chest, and shoulders stretched back.

  Action: Raise the dumbbell to the height of the shoulder, the elbow is higher than the hand, and the peak is retracted to the initial position.

  Seated Dumbbell Lift (Alternative Action: Seated Lift) Start: Tilt and bend the end of the stool, place your toes on a piece of wood (or something that can provide stability). Approximately 4 to 6 cm high will keep your knee joints freeUp and down.

Place the dumbbell on the lower thigh and maintain a slight grip on the dumbbell.

  Action: Slowly lower the contraction to the ground until you feel the chin pull to your calf muscle group, lift the dumbbell upwards, squeeze the calf muscle group for peak contraction before returning.

  Straight arm back pull (alternative action: straight arm puller dragging) begins: hold the dumbbells with palms back, straighten back, straighten and bend, exercise arms perpendicular to the ground, and support the thigh with the other hand for support.

  Action: Keep your arms vertical and straight, you can contract the latissimus dorsi muscles back and up, stay for a while and then slowly return to the original position along the original path.

The opposite is also true.