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Gain Muscle Mass Using Only Dumbbells With 10 Demonstrated Exercises

With 10 Exercises Demonstrated, You Can Gain Muscle Mass Using Only Dumbbells

Dumbbells are a low-cost and adaptable exercise. They enable you to design a variety of routines that increase muscle mass while also defining muscular appearance. From cardio to muscle gain, the most important factors are weight, reps, and tempo.

Getting a new body doesn't have to be difficult. Dumbbells have a plethora of health and physical beauty benefits when used correctly. Increasing your dumbbell dexterity with additional free weight exercises will help you reach your objective faster and will allow you to use larger weights to build muscle.

Because a pound of muscle burns more calories than a pound of fat, increasing muscle mass helps you burn more calories throughout the day. Dumbbells don't simply target your biceps; when you perform a variety of routines with them, you can work on most of your body parts, adding bulk, strength, and definition to them.

Muscle endurance, or your capacity to use your muscles over time, can be improved with dumbbells. While completing muscular endurance workouts, you'll use less weight and do more repetitions of each exercise than when practicing bodybuilding exercises. Here at firness tips, we've put together a list of workouts for you to try:

1. Squat with a Goblet:


How to do it:

Hold a dumbbell in front of your chest with both hands and stand with your feet placed wider than shoulder width.

Return to a squat position.

Then return the way you came.


They are designed to improve hip and thoracic mobility while focusing on glute activation.

2. Clean Dumbbells:



How to: Bring the weights to your shoulders by facing your wrists forward and gently hopping as you do so.

To stand, slowly straighten your legs.

Then drop the weights to your thigh and repeat the movement in a squat position.

These exercises will not only help you create lean muscle tissue, but they will also help you develop explosive power. This technique also increases blood flow to your glutes, hamstrings, shoulders, and arms, which helps you gain muscle mass.

 3. Farmers Walk: 



 How to: Take small, rapid steps forward.

Go as fast as you can for the specified distance.
The goal is to improve your grip strength. This move protects your shoulders by bunching your rotator cuff.

4. Row of Bent Overs:



As you row the weights up to your chest, keep your core strong and your back straight.
Lower the weight and repeat.
Rows work a variety of muscles in the upper body, including the traps.
This is ideal for creating a ‘V' shape.

5. Deadlift with two dumbbells and stiff legs:



 How to do it:

Lower the dumbbells to the tops of your feet, stretching your waist as far as possible.

Return to the starting position slowly.
It targets your fast-twitch lower-body muscles, which helps to transform your legs into powerful portions. It's one of the most effective free weight workouts for strengthening your lower body.

6. Swing with one arm:



How to: Squat down and swing the dumbbell between your knees before propelling yourself forward.
As you straighten your legs, bring the weight up towards your head.
Rep this movement on the other side, then switch sides.

Targets: Using good form, this swing will strengthen your grip, co-ordination, lower back muscles, quads, and shoulders in addition to recruiting muscles in your posterior chain. The majority of these classic kettlebell techniques can be duplicated.

Bench Press (#7):


How to:
Lie down on a flat bench with a dumbbell in each hand.
Lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Use your chest to push the dumbbells up.
Repeat the movement for the prescribed amount of repetitions of your training program

Build quality pecs with a dumbbell press over barbell. Why? A weight in each hands allows for a greater stretch at the bottom of the lift, building a bigger chest. And if you want to take this move further? Squeeze your pecs together at the top of the lift to recruit as many muscle fibres as possible.

8. Cross Body Hammer Curl: 



Curl each weight up towards your opposite shoulder one at a time.
Return to the starting position under control and repeat on the other side.

Targets: Concentrating on one arm at a time generates a strong neural drive, causing the nervous system to recruit more muscle fibers.

Step-Ups (nine):



How to:
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.

It’s a great way to maximise your glutes, the major muscle responsible for extending, rotating and adducting and abducting from the hip joint. Single leg exercises will increase stabiliser strength of the smaller muscles around the joint, protecting you against injuries.

10. Dumbbell Scaption:


 How to do it: Arc the weights up to your sides while maintaining your arms straight until you feel a strong stretch across your shoulders.
Slowly return to the starting position.

Overuse exercises can cause rotator cuff tears, shoulder impingement, and tears, but not if you use the scaption. It protects the shoulder joint and the ligaments that surround it by targeting your stabilizing muscles.