Best Dumbbell Exercises for Men

Best Dumbbell Exercises for Men 2021

If you haven’t been using dumbbells on a regular basis, you better start right away.

Dumbbells are timeless tools that are fundamental to the development of your upper body. They are portable and inexpensive making them ideal to have at home.

Including dumbbell routines to your regular fitness regime will help you achieve the shape you’re looking for. They have the ability to target specific muscle groups that a machine won’t be able to and you can use dumbbells in a wide range of ways to engage different muscles across your upper body.

So, what are you waiting for? Read on to learn the best dumbbell exercises for men that you can perform from the comfort of your own home.

  • Bench Press
  • Bicep Curls
  • Shoulder Press
  • Bent Over Row
  • One Arm Swing
  • Lunge
  • Calf Raise
  • Lateral Raise
  • Lying Dumbbell Fly
  • Tricep Extensions

Recommended Read: Best Bicep Exercises for Men 2021

Top 10 Best Dumbbell Exercises for Men

Bench Press

Best Dumbbell Exercises for Men

The first on this list if an extremely easy exercise to perform using dumbbells. The bench press with the right set of dumbbells will engage your triceps and shoulder muscles.

The key performing the bench press correctly is by squeezing your target muscles at the top.

Here’s how you can perform the bench press.

  • Start by lying down on a bench with a dumbbell in each hand.
  • Keep your arms bent beside you shoulders and palms facing upward as shown in the representation.
  • Focus on your targeted muscle groups and squeeze as you extend your arms upward above your chest.
  • Slowly bring your arms back down to the starting position.
  • Repeat the steps till you have finished your set.

Reps: 8-12 per Set
Sets: 3
Rest: 90-120 Seconds

Bicep Curl

Best Dumbbell Exercises for Men

The bicep curl is one of the easiest exercises to perform using dumbbells. This movement will engage your biceps and triceps and will help improve definition.

While performing bicep curls, it’s recommended to keep your back straight and to focus on your strength using your core.

Here’s how you can perform the bicep curl.

  • Stand with your back straight and hold a dumbbell in each hand.
  • Make sure both your arms are hanging loose by your side.
  • Keep your elbows close to your body and gently using only your biceps, lift each arm till your palms are near your chest.
  • Hold the position for a few seconds.
  • Return to the starting position slowly.
  • Follow the same steps again till you complete your set.

Reps: 8-10 per Set
Sets: 3
Rest: 90-120 Seconds

Shoulder Press

Best Dumbbell Exercises for Men

Working out your shoulders (as mentioned in an earlier post) is important because strong shoulders would mean less stress and more gain when you work out.

You don’t need to use any fancy equipment to get your shoulders rock hard. simply pick up a pair of dumbbells and get started.

Check out how you can do the shoulder press using dumbbells.

  • Stand upright with your back straight.
  • Take a dumbbell in each arm and hold them at shoulder level as shown in the pic.
  • Make sure your elbows are bent and your palms are facing outward.
  • Press upward and twist your wrists as you go higher. Straighten out your arms at the top and hold for a few seconds.
  • Slowly lower your arms back to your starting point and repeat the steps.

Reps: 6-10 per Set
Sets: 3-4
Rest: 90-120 Seconds

Bent Over Row

Best Dumbbell Exercises for Men

The bent over row is a classical exercise that lets you work out your back and shoulders. It is a form of exercise that’s not meant to be performed by beginners as there are chances you may injure yourself.

Here’s how you can safely perform the bent over row.

  • Stand upright with a dumbbell in each arm and your arms by your side.
  • Keep your feet in line with your shoulders and bend your knees a bit.
  • Tilt your body to a 45-degree angle and gently lift the dumbbells in an upward manner making sure to exhale with each lift.

Make sure that your arms don’t go beyond your shoulder level and to keep your legs and wrists stiff.

  • Lower the weights to the starting position and repeat the steps till you have successfully completed your set.

Reps: 6-8 per Set
Sets: 3
Rest: 90-120 Seconds

One Arm Swing

Best Dumbbell Exercises for Men

Dumbbells are extremely versatile pieces of equipment that let you achieve impressive results no matter what form of exercise you perform.

One such exercise is the one arm swing. This form lets you workout your legs and shoulders and is considered one of the best full-body workouts.

Here’s how you execute the one arm swing.

  • Stand straight with a single dumbbell in you hand.
  • Bend your knees and assume the squatting position with the dumbbell in between your legs.
  • Swing the dumbbell upward through your legs and raise your body along with the dumbbell.
  • Hold the position for a couple of seconds and revert to the squatting position with your arm in between your legs.
  • Repeat the same steps but make sure to alternate each rep between both your arms.

Reps: 6-8 per Arm per Set
Sets: 3-4
Rest: 90-120 Seconds

Lunge

Best Dumbbell Exercises for Men

Lunges are a classic full-body workout that requires a lot of room to perform successfully.

This form of exercise targets and engages your legs and core, improving your balance. It’s a straight-forward and easy exercise that can improve your stability and even strengthen your calves, glutes and more.

Here’s how to perform lunges.

  • Stand straight with a dumbbell in each hand.
  • Keep your arms hanging by your side and make sure your feet are wide apart, preferably in line with your shoulders.
  • Take a step forward and bend your knees as shown in the pic. Making sure your thigh is parallel to the ground.
  • Return to your starting position and swap legs to complete a rep.

Reps: 8-12 per Set
Sets: 2-3
Rest: 90-120 Seconds

Calf Raise

Best Dumbbell Exercises for Men

Calf raises are actually pretty cool forms of exercises that as the name suggests, help develop your calves and muscles in the surrounding areas.

It requires you to stand in one position and by concentrating on your calves, lifting your body weight and the dumbbells.

Check out how you can do the calf raise.

  • Stand straight with dumbbells in each hand and your arms at your side.
  • Keep your feet in line with your shoulders and make sure your arms are straight.
  • Focusing solely on your calves, lift your body off the ground and stand on your toes.
  • As you feel the tension build up in your calves and toes, gently lower yourself t ill your feet are flat on the ground.
  • Perform the same steps until you’re done with your set.

Reps: 12-15 per Set
Sets: 1-2
Rest: 90-120 Seconds

Lateral Raise

Best Dumbbell Exercises for Men

The lateral raise is a versatile shoulder exercise that you can perform with a good pair of dumbbells.

This form of exercise helps develop your lateral deltoid muscles and will greatly improve shoulder mobility.

  • In order to perform this exercise, stand up straight with your arms by your side and a dumbbell in each arm.
  • Gently raise your arms so that they are parallel to the ground and are at a 90-degree angle with your body. 
  • Maintaining your body balance, slowly lower your arms to the side of your body and repeat the same procedure till your set is complete.

Reps: 10-12 per Set
Sets: 3-4
Rest: 90-120 Seconds

Lying Dumbbell Fly

Best Dumbbell Exercises for Men

The lying dumbbell fly can be performed on any type of surface. You can pull it off on an incline bench, decline bench, flat bench or even a gym ball.

It’s quite similar to the bench press but with a slight variation. You would move your arms in a flying motion so your central chest muscle gets engaged.

Here’s how you can perform this variation correctly.

  • Lie flat on a bench and hold a dumbbell in each arm.
  • Hold the dumbbells straight above your chest with your arms extended outward and your palms facing each other.
  • Lower the dumbbells to your side as shown in the pic and hold it for a few seconds.
  • Slowly raise your arms to the starting position and start over.

Reps: 8-12 per Set
Sets: 2-3
Rest: 90-120 Seconds

Tricep Extensions

Best Dumbbell Exercises for Men

Dumbbells are a great choice of equipment if you’re looking to workout your triceps. The tricep extensions can be performed with either one hand or two depending on how you like to go.

The aim is to keep your arms close to your body and concentrate on your triceps so you don’t injure yourself.

Here’s how you can execute the tricep extensions.

  • Stand straight with a single dumbbell in your hand and your arm over your head as shown in the pic.
  • Tighten your core and keep your feet apart, preferably in line with your shoulders.
  • Extend your arm and raise the dumbbell over your head as shown in the pic.
  • Slowly bend your elbow and lower the dumbbell behind your head.
  • Repeat the steps to complete a rep.

Reps: 8-12 per Set
Sets: 2-3
Rest: 90-120 Seconds

How to warm up before working out with dumbbells?

Working out might excite you to the point where you may forget to warm up before you begin. That’s wrong and can do more harm than good.

Warming up before your workout will engage your muscles and stretch them just enough so you don’t strain them as you lift weights.

When warming up, you need to first figure out what workout you’re going to perform. Since different workout regimes target different groups of muscles, you need to first understand what muscles need warming up so you don’t pull them.

A dynamic stretching routine is the best, this will take a couple of minutes to perform and has been known to engage almost every muscle group in your body. Free-hand is best and is the simplest way to minimize any aches or strains on the next day.

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