Dumbbells are the assets of gyms, and if you are one of the gym-goers, you must know how to make use of these assets to their fullest. So whether you are a beginner or you have been hitting the gym for a couple of years, there are a few exercises that all kinds of gym-goers can perform. If you are left wondering what they are, do not worry; we will discuss the four best dumbbell exercises with you. So, what are we waiting for? Let’s get started!
#1: Floor Press
If you are familiar with the bench press, you might have already gotten the idea of floor press. It is valid when the bench is busy and about your shoulders since the strain on them is lesser here. All you need to do is lie down on your back, with knees bent and feet flat on the floor. Then, hold dumbbells based on your weight preference on both sides of your chest. Press the weights right above you and gradually lower down until your upper arms touch the floor from the backside. This dumbbell exercise is excellent for your chest.
#2: Calf Raises
Leg days can be difficult, but the strength that you get is worth the hard work. One of the best dumbbell exercises for legs is calf raise. All you need to do is hold heavy dumbbells in both your hands, stand upright and then push the floor through your toes to lift the heels. Next, slowly lower them down and repeat the process. Finally, you can bend your knees for a variation while raising your heels to add more tension.
#3: Front Squat
Now, if you are determined to work on your hamstrings, some dumbbell exercises can help you immensely. The one we chose for you is front squats since they will also emphasise quadriceps and calves. Take a pair of dumbbells based on your weight preference and hold them up by your shoulders with the elbows on the sides. Make sure that your palms face each other. Next, lower your body into a squat until your thighs are parallel to the ground. Get up in the initial position and continue with the same process. This, in a way, will also challenge your core muscles.
#4: Renegade Row
The renegade row helps build a strong back, anti-rotational core strength, and abs. While you might be focused more on rowing during performing this, the secret to this one is doubling down on the position of the plank.
Place your hands on the handles of 2 dumbbells and then switch to a press-up position. Make sure that your core is tensed, and then row the left dumbbell up to your abs and get back to the initial pose. Similarly, repeat with the right dumbbell to finish a rep. This exercise will work your forearms, triceps, biceps, obliques, abs, delts, rhomboids, lats, and traps.