Jeff Cavaliere CSCS, strength coach and founder of Athlean-X, is a YouTuber who aims to fix the little mistakes that keep people from progressing in the gym and recommend the most effective exercises for muscle growth. I create videos regularly.in new videoHere, he shares what he calls “the 10 best dumbbell exercises ever,” including the best options for the muscle groups you want to develop.
dumbbell gorilla row
“The versatility of this particular variation is why it’s on this list,” he says. “If you want to target your lats, you can do that by just tucking your elbows a little tighter to the sides…but if you want to hit your upper back more, just moving your elbows away from you is enough. You can hit more of the muscles in your upper back and mid-scapula.”
Cavaliere added that if you want to make your workout more movement-specific, you can do a plyometric version of this exercise. Because “not everyone wants to be a bodybuilder.”
static dumbbell bench press
This asymmetrical exercise requires you to hold one dumbbell at the top or bottom of the movement and lift the weight on the opposite side. Lifting and holding weights not only taxes your normal muscles, but also your core, but holding them at a 90-degree angle means you’re under tension for longer. “Anyone with a reasonably strong core can do this, but you’ll get a little extra benefit without detracting from the goal of building bigger breasts,” says Cavaliere. says Mr.
dumbbell reverse lunge
Cavaliere likes this exercise because you can easily switch to focus on either the front chain or the rear chain, depending on the angle of your upper body. Standing upright works your quadriceps, while leaning your torso forward works your glutes and hamstrings.
Repeat the cleaning many times
When performing this full-body strength-building technique (a less technical, more approachable alternative to the barbell clean), Cavaliere focuses on three points along the kinetic chain of movement: the floor and each shoulder. We recommend that you take precautions.
farmer’s carry
This functional strength training staple does more than just test the endurance of your hands and upper traps. Cavalieres love this because it really tests their willpower as their grips and traps start to tire. He believes the mental toughness he develops here will help him in every other aspect of his training.
Don’t ignore your lower body here. Although you may try your best to maintain an upright posture, make sure that your strides are not short and choppy. The heel-to-toe steps are exaggeratedly slow and slow.
pull
Whether you’re training your chest or back or doing push and pulls, you can incorporate this dumbbell movement into a variety of workouts. This is because the angle of your elbows determines where the strain is placed.
dumbbell step up
It’s the ideal exercise for building functional daily fitness, Cavaliere explains, allowing you to target and step up different areas. Keeping your torso upright will work your quads, while leaning your chest forward will work your hamstrings and glutes.
high pull
“The great thing about this exercise is that do not have “But it does a great job of hitting the mid-delts, the rear delts, and the traps…the key is to keep the elbows down and the wrists high,” Cavaliere says. This causes some external rotation of the shoulder and activates the rotator cuff. This is a truly comprehensive exercise that will do everything in its power to strengthen your shoulder girdle rather than tearing it down. ”
russian column
The abdominal rotation and toning exercise is usually described as a Russian twist, but Cavaliere calls it a row to enhance the kind of movement you actually want to do here: The idea is to row backwards and move your elbows from side to side. behind the body. This will keep the weight off your shoulders and ensure that your obliques are also engaged.
Turn strict curls into cheat curls
After failing a strict curl (which is done with your back to the wall, which means you lose momentum and increase the difficulty of each rep), allow a little more swing and momentum in the lift, and try to perform until failure again. Cavaliere recommends.
“Any exercise that allows you to overcome failure is a great exercise for maximizing your biceps’ potential, especially if you can apply slow eccentrics to your biceps,” he says. explains.
Philip Ellis is the next news editor. men’s health, covering fitness, pop culture, sex and relationships, and LGBTQ+ issues. His work has appeared in GQ, Teen Vogue, Man Repeller, and MTV, and he is the author of the following books: Love scams and other scams.
