Dumbbells are used for strength training and it is important if you want to see any change in your body. Using the dumbbells correctly will help you lose fat rapidly and build muscles. It is also good for cardiovascular health. Making dumbbells a part of your fitness routine will help you reach your goal faster. So, to get you started, here are some of the most effective dumbbells exercises you can do to build muscles.
Single leg Romanian deadlift
How to do it: Start by standing straight with your feet shoulder-width apart. Hold the dumbbell in your left hand and keep your core engaged. Now, lift your left leg off the floor and start bending forward from your hip. Keep the back natural and let the dumbbell hang like a dead weight. Hold it for a couple of seconds and return to the original position. Do the same on the other side. Do three sets of eight repetitions on each side.
How to do it: Begin by standing straight with your feet shoulder-width apart. Take a single dumbbell and hold it with both your hands near your chest. Now, squat down and come back up. This exercise will activate your glutes and improve thoracic and hip mobility. Do three sets of 15 reps.
How to do it: Start by lying down on the floor on your back, holding dumbbells on each hand. Bend your knees and keep your feet flat on the floor. Make sure your back is on the floor and the elbows are near your chest. Push the dumbbells up until your arms are straight up. Then, slowly bring them down to the original position. Do three sets of 10 reps.
Bent over dumbbell row
How to do it: Stand straight with your feet shoulder-width apart. Now bend forward, keeping your knees soft and your back, straight. Hold the dumbbells in each hand. Bring them up to your chest and the lower it. Do three set of 15 reps.
How to do it: Come to the push-up position with your hands on the dumbbells instead of on the floor. Keep your feet wide and your back neutral. Keep the left hand steady and pull the dumbbell on your left hand up towards your armpit. Now, do the same on the other side. Do three sets of 10 reps.
These dumbbell exercises will not only strengthen your body but will also help you build muscles.