Workouts with dumbbells provide many advantages over workouts that use other weight lifting equipment.
Time is always a factor with weight lifting workouts.
A good set of adjustable dumbbells will allow you to do your workout faster than ever.
Dumbbells will save you lots of energy during your workouts.
How??? You might ask.
You won't have to move a heavy barbell around and take weight plates off and put them back on for every exercise.
With dumbbells, you just choose the size you need and there you go. No changing heavy weights around. No lost energy. You conserve all your energy for the tough sets and reps.
Other Advantages to Dumbbell Workouts
There are some other advantages too…
Exercises that use dumbbells require that you use more stabilizer muscles to help stabilize and balance the weight as you lift. So, in reality, a greater amount of muscle mass is required for dumbbell exercises.
Dumbbell exercises also work each side of your body independently.
For example, dumbbell curls force you to use both arms independently of each other. With barbell curls, the dominant arm can take over and help the other arm lift its share of the weight.
You'll usually see this if the bar isn't level from the bottom position to the top position.
Let's look at the best dumbbell exercises for each major muscle group, you can then structure your own dumbbell workout, or you can get the free dumbbell workout here at Weight Lifting Complete.
Best Dumbbell Exercises
You can find the top 3 dumbbell exercises for each major muscle group in the table below:
| Quadriceps Dumbbell Squats Dumbbell Lunges Bulgarian Squats | Hamstrings Dumbbell Romanian Deadlift Dumbbell Stiff Legged Deadlift Dumbbell Leg Curl |
Chest Dumbbell Flat Bench Press Dumbbell Incline Bench Press Straight Arm Dumbbell Pullover | Back Dumbbell Rows 1-Arm Dumbbell Rows Bent Arm Dumbell Pullover |
Shoulders Dumbbell Overhead Press Dumbbell Upright Rows Dumbbell Side Laterals | Calves 1-Legged Standing Calf Raises Dumbbell Squat Raises Dumbbell Reverse Calf Raises |
Biceps Alternate Dumbbell Curls Dumbbell Preacher Curls Incline Bench Dumbbell Curls | Triceps Lying Dumbbell Extensions Dumbbell Kickbacks Cross Face Lying Extensions |
Forearms Pinwheel Curls Hammer Curls Reverse Curls | Traps Dumbbell Side Power Shrugs Dumbbell Front Power Shrugs Behind the Back Shrugs |
Now, I'm going to give you a link to Weight Lifting Complete's free dumbbell workout.
That link will tell you exactly what you need to do to structure a great workout to build muscle, strength, and burn fat.
Before you go…
Make sure to get your copy of the WLC System.
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