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Top Dumbbell Exercises to Build Muscle Fast

by Gym Slacker

The Best Dumbbell Exercises for Building Muscle (GET JACKED!)


Are you ready to get jacked and build some serious muscle? Look no further than dumbbell exercises. Dumbbells are a versatile and effective tool for strength training, and they can help you achieve your muscle-building goals. In this article, we will explore the 30 best dumbbell exercises to help you get ripped and shredded.


Let’s start with the biceps. To target and develop those biceps peaks, try the Kneeling Waiter’s Curls. For a classic bicep exercise, go for the Standing DB Alternating Curls. If you want to target the long head of the biceps, the DB Drag Curls are your go-to exercise. And don’t forget the brachialis, which can be effectively targeted with the Cross Body Hammer Curl. To push your biceps to the limit, try the DB Weighted Chins.


Now, let’s move on to the triceps. To work the long head of the triceps through its full range of motion, go for the Lying Tricep Extensions and Incline Powerbombs. For peak contraction, choose the DB Kickbacks. And if you want to overload your triceps and promote muscle growth, the JM Press is a great exercise to add to your routine.


Next up, the back. To replace the 1-Arm DB Row and avoid a hernia, try the DB Tripod Rows. For targeting the upper back muscles, with the added benefit of external rotation, go for the DB High Pulls. The DB Pullover is a great exercise for stretching and overloading the lats. And to add more size to your lats, incorporate the DB Weighted Pullups into your routine.


Let’s not forget about leg day. For loading up the quads or posterior chain, the DB Bulgarian Split Squats are a great choice. If you have knee pain but still want a dynamic leg exercise, go for the DB Reverse Lunges. To stretch and engage your hamstrings and glutes, try the DB RDL’s. And for an extra challenge that targets your leg muscles, try the DB Offset Lunges.


Now, let’s focus on the chest. The DB Bench Press is a classic exercise that is excellent for building a bigger chest. To target the upper chest, the DB Upper Chest Pullover is a great option. The DB Incline Squeeze Press not only works the upper chest but also provides isometric adduction. If you want to build your lower chest, add some extra weight to the DB Weighted Dips. And to minimize the risk of injury, try the DB Floor Flies with the support of the ground.


Finally, let’s work those shoulders. The DB Scoop Press activates the front delts before engaging a combination of shoulder muscles. To overload the middle delt, try the Cheat Laterals with controlled eccentric movements. For more weight and momentum, the DB Push Press is a great choice. To target the side and rear delts, go for the DB Hip Huggers. Don’t forget the rear delts with the DB Rear Delt Rows. And for a targeted front delt exercise, add the DB Front Raise to your routine. Looking for an all-around shoulder exercise? The DB Over and Back is a solid choice.


And finally, to build mental toughness, bigger forearms, and traps, try the challenging DB Carries. It’s a great way to finish off your workout and leave your muscles burning.


If you’re looking to build muscle and get jacked, dumbbells are your best friend. Incorporate these 30 best dumbbell exercises into your routine, and you’ll be on your way to achieving your muscle-building goals. Remember to listen to your body, start with lighter weights, and gradually increase the intensity. Get ready to feel the burn and see the gains!

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ATHLEAN-X™ June 19, 2023 - 4:12 pm

Dumbbells are great tools for getting jacked, even if you only have access to just one. I am going to show you how to build BIGGER and WIDER shoulders in just 14 DAYS with a SINGLE dumbbell – https://youtu.be/PJ_kayODqG8

kwabena king June 19, 2023 - 4:12 pm

Thank you.

J. June 19, 2023 - 4:12 pm

My favorites 👇🏻
1. Classic dumbbell curls
2. Dumbbell chest supported rows
3. Dumbbell bench presses
4. Dumbbell skull crushers
5. Dumbbell squat jumps

Parsa Samandi June 19, 2023 - 4:12 pm

New variations of the old-school workouts, thank you Jeff, you are awesome.

Mushy Gamez June 19, 2023 - 4:12 pm

Why does he blink so much

Lars Bohr June 19, 2023 - 4:12 pm

Thank you for sharing your knowledge!

Bryan P June 19, 2023 - 4:12 pm

Biceps: 1:32 2:00 2:15

Triceps: 2:55 3:30

Back: 4:21 4:45

Legs: 5:51 6:11 6:24 6:41

Chest: 7:11 7:40

Shoulders: 8:49 9:14 10:01

Eduardo de Aquino Médici June 19, 2023 - 4:12 pm

Thanks for the video, Jeff

Since may of 2020 started watching your videos when I was 72kg and 1.88m skiny as a stick. Started training at home with only a gym mat. After 3 months incorporated dumbell and bands. In 2021 started going to the gym.

Now, I have 88,8kg and only 9% fat mass. It was a hell of a dedication, but only managed with your help and guidance. Even got my mother and girlfriend to train.

Now that I am working, I am trying to save enough to buy your programs and learn even more. Sure hoped that brasilians real currency wasn't as bad when compared to dollar.

Maurice G June 19, 2023 - 4:12 pm

How do I implement this in sessions when you only have 3 days a week to train?

Thisuka Sandul June 19, 2023 - 4:12 pm

Waiter's curls
Alternative bicep curl
Overhead triceps
Reverse triceps
Bench press

Da90da9 June 19, 2023 - 4:12 pm

Amazing video and I just happen to have 2 dumbbells laying around, gonna pick them up now after watching this!!!

Migi Hdz June 19, 2023 - 4:12 pm

How much sets and reps should you do??

vicente reyes June 19, 2023 - 4:12 pm

How do beginners use dumbbells?

Olabode Gbolahan June 19, 2023 - 4:12 pm

I would like to try this exercise

Omena John June 19, 2023 - 4:12 pm

I like knowing how to build my mussel

Shittu Issa June 19, 2023 - 4:12 pm

U are doing well

MC VILLAGEBOYDNM June 19, 2023 - 4:12 pm


Adebayo Olufadeju June 19, 2023 - 4:12 pm

The best dumbest exercise for building muscles

IKONCEPT MEDIA June 19, 2023 - 4:12 pm


Okorie Esther June 19, 2023 - 4:12 pm


Odinmega Martha June 19, 2023 - 4:12 pm


ACME STORE June 19, 2023 - 4:12 pm

I love you teaching

Pascal Chinonso June 19, 2023 - 4:12 pm


Nnamdi Chima June 19, 2023 - 4:12 pm


Femi Oyewumi June 19, 2023 - 4:12 pm

Give your life to Jesus Christ to earn peace of mind

adebola adesina June 19, 2023 - 4:12 pm

Nice work out

Oluwabukola Ashaye June 19, 2023 - 4:12 pm

Thank you

OBOH PETER June 19, 2023 - 4:12 pm

Wow.. this is good


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