A dumbbell is an equipment used in the weight training. It is a type of free weight and you can use it singly or in pairs. It can be used for weight loss purposes, bodybuilding or simply for building biceps and getting stronger. If you want to get stronger or simply achiever cardiovascular fitness by making the most out of your dumbbells, go through the following list of exercises and maybe you will find what you are looking for!

  1. Dumbbell Goblet Squat
    You need to stand with your feet set wider than your shoulder-width and hold a dumbbell with both hands in front of your chest. Sit back into a squat, keeping the dumbbell in the same position then drive back up and repeat. Dumbbell Goblet Squat specifically aims for glue activation while it also works on improving both hip and thoracic mobility.
  2. Dumbbell Clean
    For this exercise, you need to Squat down and hold two dumbbells, with overhand grip, in front of your feet. Flip your wrists so they face forwards and bring the weights to your shoulders, slightly jumping as you do. Slowly straighten your legs to stand. Then lower the weights down to your thigh before moving into squat position and repeating.
    This exercise will not only build lean muscle tissue but also build explosive power. It will help rush the blood to your glutes, hamstrings, shoulders and arms to maximize your muscle-growing power.
  3. Dumbbell Farmer’s Walk
    For this exercise, grab a pair of dumbbells and hold them by your sides. Walk forward taking short, quick steps. Go for the given distance, as fast as possible. This will help in weight loss and build your muscles.
  4. Two Arm Dumbbell Stiff Legged Dead feet
    For this exercise, hold two dumbbells by your side with your knees slightly bent. Lower the dumbbells to the top of your feet, as far as you can go by extending through your waist, then slowly return to the starting position. This dumbbell exercise shreds your legs into powerful pins by targeting your fast-twitch lower-body muscles. The stiff legged deadlifts ensure your entire posterior chain is functioning effectively and prevents hip and lower back injuries. It’s one of the best ways to build up your lower body.
  5. One Arm Dumbbell Swing
    For this exercise, you need to hold a dumbbell at arm’s length in between your legs. Next, sink into a squat and swing the dumbbell through your legs before immediately driving yourself forward, bringing the dumbbell up towards your head as you straighten your legs. Repeat this movement, then swap sides.
    With proper form this exercise will not only recruit muscles within your posterior chain but it will also build your grip strength, co-ordination, lower back muscles, quadriceps and shoulders. In other words, it’ll give you the momentum to your body transformation workout needs.


  6. Cross Body Hammer Curl
    For this exercise, you need to Stand holding two dumbbells by your sides, palms facing towards each other. One at a time, curl each weight up towards your opposing shoulder. Return under control to the start position and repeat on the other side. In this exercise by focusing on one arm at a time creates a large neural drive, which engages the nervous system to recruit more muscle fibres.
  7. Dumbbell Step-Ups
    For this exercise, you need to stand holding dumbbells at your side with palms facing towards your body. Place your right foot onto the elevated platform and push up through your heel to lift yourself up and place your left foot on the platform. Step back down with your left foot, concentrating on flexing your hip and the knee of your right leg. Repeat on the other side.
    This exercise will maximize your gluteus maximus, the major muscle responsible for extending, rotating and adducting and abducting from the hip joint. Moreover, single leg exercises will increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries.


    Try on these exercises and start building your body. Find a gymnasium near your home at Gyms in Raipur and learn similar beneficial exercises. Stay Healthy, Fit & Fine!

Written by Deepanwita Dey

Leave a Reply