Muscle building has gone from something people wanted to do in order to be fit and look good into a major sport. Bodybuilding and Strongman competitions are held every year all over the world. After going through several leading magazines on fitness and exercise and perusing several online sites on the same topics, I have come up with three dumbbell exercises most of them agree are great for building up muscles. They all agree dumbbells are perfect for muscle building if you don’t have barbells and relatively cheap to acquire, see dumbell for sale.
The following are the three I’ve found that are shared amongst the majority of the sources I researched:
- Dumbbell Bench Press
This exercise targets the Pectoral muscles but also helps with building the Triceps and Anterior Delts. Having weight in each hand allows you to be able to stretch the muscles more and thus, create a bigger chest.
To perform this exercise you need to lie down flat on a bench. The dumbbells should be in an overhand grip over your chest. You should push up until your arms are straight, wait as long as you like then slowly lower the dumbbells back to the start position.
- Dumbbell Stiff Leg Deadlift
This exercise targets the Hamstrings, but it also helps with the Erector Spinae, Adductors and Glutes. This ensures you’re less to have hip and lower back injuries.
To perform this exercise you start by standing with your feet shoulder-width apart, or narrower. If narrower, you will put some tension on your shoulders as well as the rest of the muscle groups being built up by this exercise. Next, you lower the weights to the tops of your feet as far down as you can while bending only at the waist. Hold for as long as you like before slowly returning to the start position.
- Dumbbell Rear Delt Row
This exercise targets the Rear Delts, but it also helps with the muscle group in the Mid Back area.
To perform this exercise you start by holding the dumbbells at your sides with your palms facing forward. You should bend forward your knees slightly bent so your torso is parallel with the floor or a bit higher. Keeping in line with your shoulders, lift the dumbbells until your rear delts contract, hold as long as you like and then, return to the start position.
All three of these exercises are designed to be great for building up muscles and helping you get fit. As with any exercise regimen, be sure you spend at least half an hour warming up with some stretches. This will ensure your muscles are ready to do more, and you’ll be less likely to get hurt.