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<p>Weight training is a great way to build up muscles and tone your body, and using dumbbells to work out is ideal – they are versatile, compact, and you can use them anywhere in the house, so if you want to create a home gym or want to add some exercise in between gym visits, dumbbells are the one piece of equipment you need. Read on to see some of the best workouts you can do with dumbbells that will improve your gains dramatically.</p>
<h2>Dumbbell Bench Press</h2>
<p>The bench press is the kind of exercise everyone can – and should – include in their workout. It’s ideal because you can do it in all kinds of positions, and you can even use the floor, so you don’t need any specialist equipment. The only thing you’ll need to look for are <a href="http://www.mirafit.co.uk/weights-and-bars/dumbbells.html">dumbbells for sale</a>.</p>
<p>However, adding dumbbells to the mix makes this an even better workout, and it will focus on building your chest, <a href="https://healthyliving.azcentral.com/strong-triceps-with-9329.html">triceps</a>, and shoulders. You simply need to lie down (on the bench or floor) with a slightly arched back. Then, hold your dumbbell or dumbbells at a 45-degree angle and, keeping your feet on the floor, push the dumbbell up.</p>
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<h2>One Arm Dumbbell Row</h2>
<p>Have you ever wanted that very specific V-shape for your back? If so, you’ll want to add the one-arm dumbbell row to your workout routine. In addition to sculpting the back, this exercise will ensure you can build strength in your lower back, forearm, <a href="https://www.yoganatomy.com/the-biceps-brachii-muscle/">biceps</a>, and shoulders.</p>
<p>The easiest (although it’s still a good workout) way to do this exercise is to place one hand and one knee on a bench – both on the same side of the body. The other foot needs to be flat on the floor. Then, with your free hand, you can lift the dumbbell for the required number of reps. Make sure you keep your head up throughout.</p>
<h2>Dumbbell Shrug</h2>
<p>Not only will the dumbbell shrug boost your trap muscles, but it can also help you get a better posture, which will keep your back healthier and even <a href="https://www.inc.com/minda-zetlin/good-posture-confidence-boost-slouching-brain-function.html#:~:text=When%2520you%2520slouch%252C%2520you%2520compress,feel%2520calmer%2520and%2520more%2520confident.">improve your self-confidence</a>.</p>
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<p>It’s also one of the simplest exercises to perform if you want to use dumbbells. Hold one dumbbell in each hand and then simply shrug your shoulders up towards your ears. Hold for a count of three before lowering again – then repeat.</p>
<h2>Dumbbell Overhead Press</h2>
<p>To add strength and muscle to <a href="https://intermountainhealthcare.org/blogs/topics/sports-medicine/2013/02/common-shoulder-injuries-from-overuse-or-improper-lifting/">your shoulders</a>, the dumbbell overhead press needs to be on your exercise routine to-do list.</p>
<p>Put your feet firmly on the ground, shoulder-width apart, and then take one dumbbell in each hand. Raise the dumbbell over the shoulders, hold, then lower it and repeat as many times as you need to.</p>
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<h2>Dumbbell Wrist Curl</h2>
<p>Did you know you can work out your wrists? Not many people do, and they can often be neglected, but with the dumbbell wrist curl, you’ll never forget again. When you build up your wrists, <a href="https://www.quickanddirtytips.com/articles/the-importance-of-forearm-strength-and-how-to-build-it/">your forearm will look more defined</a>, so it’s certainly worthwhile.</p>
<p>To do this exercise, take your dumbbell and place your arm on a bench, forearm facing up and with the wrist at the edge. Curl the dumbbells with your hand, and your wrists will get stronger.</p>


5 Hardcore Dumbbell Workouts to Up Your Muscle Gains
