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Top 6 Dumbbell Variations You Didn’t Know

Deadlift is known as the ‘King of the exercises’. If you are new to strength training then you can easily start with deadlift – Yes, deadlift with a set of dumbbells!

For this workout you just need one thing that is a set of dumbbells. Is your workout getting bored?

Change the pattern of your workout and incorporate the dumbbells into your workout.

It is the best workout for those who don’t have much time to go to gym while travelling and for the beginners of weight training.

Deadlift targets the glutes, the hamstrings, the lower back as well as other muscles as well.  It also strengthens the core strength as it engages the core throughout the movement. But you should keep in mind one thing that dumbbell needs more balance and control than barbell.

You must read this article to choose the best variations of dumbbell and structure of the workout. Try different range of repetitions!

We are going to reveal the best variations of dumbbell and their benefits that you wouldn’t know: Dumbbell Rowing, Dumbbell Shoulder press, dumbbell front raise, dumbbell deadlift, dumbbell push-ups and bicep curls.

1. Dumbbell Rowing

Dumbbell row strengthens your shoulders, upper, arms and core.  A strong back and core strength are integral part of an individual health.

The best part of this exercise is that you can burn calories and build muscles. A strong back will results in a broad shoulders.

This exercise is one of the effective compound exercises as it targets the five joints at the same time. The main targeted muscles in this exercise are latissimus and other engaging muscles are trapezius, rhomboids, biceps, deltoids and brachialis.

2. Dumbbell Shoulder Press

The dumbbell shoulder press is an effective exercise for which activates the muscles heads of shoulders (front and side heads) and the muscles that are rear to the upper arm.

It targets the upper body and should be performed in a full range of motion to recruit the shoulders and triceps.

Dumbbell shoulder press has numerous health benefits like wide shoulder, build big delts and build upper arms.

3. Dumbbell Front Raise

Dumbbell front raise targets the front muscles of the shoulders. It can be performed by each shoulder at a time or it can be executed with both dumbbells lifted at the same time.

Dumbbell front raise develop your anterior shoulder muscles which is in front of your shoulder.

4. Dumbbell Deadlift

Dumbbell deadlift activates your glutes. If you don’t have access to a barbell then you can perform deadlifts by dumbbell. Like any other weight free move dumbbell deadlift work for your core.

Dumbbell deadlift is beneficial for your grip strength as you need great strength in lifting heavy weights.

The main targeted muscles of this exercise are the transverse abdominus, multifidus and pelvic.

5. Dumbbell Push Ups

Pushups primarily target the pectoral muscles triceps and deltoids. If you want to make it more difficult and challenging then add weights to it. The most amazing thing of this exercise is that you can perform it at your home. You need only weights to perform it.

Dumbbell push ups are easier on your wrists as dumbbells lets you go down deeper.

6. Biceps Curl

Bicep curl helps you in pulling movements. It strengthens your biceps muscles and strengthens them.  The most amazing thing about bicep curl is that it not only works for biceps but also for forearms, back and shoulders. Bicep curl has many variations including dumbbells, kettlebells, barbell and cable machine.

For getting better results you should know the how the elbow position and motion of the exercise. Don’t go too far and fast!

About The Author

Monika Chahar

Monika Chahar is a young journalist who has worked with media houses like Hindustan Times and Dainik Jagran group (special coverage of Jagran Film Festival). She has also develo.... Read More..

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