Fitness experts have always debated as to which exercise provides the better muscle growth, free weights like dumbbell exercises or stationary weights like most gym equipment. I believe free weights or dumbbells win hands-down every time. Any method of workout that works more than one muscle at a time has to benefit more than a stationary machine.
Below I will provide some dumbbell exercises that will give you explosive muscle growth and muscle control. After all, what good are big bulky muscles if every time you try to use those muscles you are fumbling all over the place. I have seen guys with massive bulky muscles that can barely tie their own shoes they are so uncoordinated.
For a better overall fitness level you want to work the tiny muscles that surround and support your larger muscles. Complete and coordinated control at all times is what you need and dumbbells are the best way to achieve this.
Bicep curls are the best exercise to strengthen your bicep muscles. Remember, always make sure you rotate your arms well when doing bicep curls to get the most benefit from these exercises. Exhale when you bring the dumbbell up and really squeeze your biceps to get explosive muscle growth.
Inhale when lowering the weight and still use your muscles to guide the weight back down. Never let gravity pull it down for you, control the lowering and continue working the bicep on the way down.
Triceps Kickback or Reverse Curl
Triceps are the long lean muscle at the back of your upper arm opposite the front bicep muscle. Take the dumbbell in your hand, lean over a bench or chair if you are at home, raise your elbow so it touches your side, then slowly lift the dumbbell back while straitening your arm out past your butt while doing so.
Really squeeze the triceps as your arm becomes fully extended and then hold for a second or two. Holding and squeezing will really help with muscle growth, control and strength. You will also really feel “the burn” when doing it this way, which is really great for muscle growth. Then lower your arm back down, again resisting the weight and not letting gravity do all the return work.
Dumbbell Bench Press
The dumbbell bench press is great for really defining your chest muscles and getting that rock hard look. Lie down on a flat bench, rise the weight straight up in the air with a dumbbell in each hand and touching. Lower the weights straight down so they almost touch your chest while your arms drop down below you sides.
Inhale while lowering the dumbbell and resist the weights until they almost reach your chest, now lift the weights and exhale at the same time fully extending your arms above your chest.
Dumbbell Fly Lift
The fly lift is very similar to the bench press. You lay flat on your back in the same starting position with the weights held above your chest with your arms fully extended. However, this time instead of lowering the weight straight down, bring your arms out to the side.
Line-up you upper arms with your chest and create a 90 degree at your elbow. Exhale as you return the weight to the starting position above your chest and repeat. Again really squeeze your chest as you do so and hold for a couple seconds.
Position your arm so it is fully extended with the dumbbell almost touching the floor. Lift the weight so that your arm slides past past your side and lift the dumbbell up as high as you can until it touches your chest at the nipple area, hold. Exhale while doing so and then slowly lower the weights again with your arm fully extended and weight just above the floor.
Safety & Warm-Up
Make sure when you are doing dumbbell exercises to have lots of room and don’t use a weight that is too heavy for your strength level. Always warm-up and loosen the muscles before you lift any weights. Warming up will prevent injury and allow you to lift more weight and give you explosive muscle growth.