WHAT ARE THE BEST DUMBBELL EXERCISES?
It doesn’t get any better than the bread and butter equipment like dumbbells. You really can’t go wrong with any dumbbell exercises, as all of them are going to be better than nothing. However, there are some exercises where dumbbells are the best option, and there are some exercises where cables or machines might be the better equipment choice. I’m here today to give you 3 exercises where dumbbells shine, and 3 exercises where they aren’t as effective.
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3 GOOD DUMBBELL MOVEMENTS
These movements are movements that I consider dumbbells to be the best option. This doesn’t mean that barbells and machines are bad, it just means that I think dumbbells are the most effective tool for these specific exercises.
FLAT DUMBBELL PRESS
Let me start by saying that this is for bodybuilding purposes. The barbell bench press is obviously the best lift for a powerlifting. That said, the flat dumbbell press is a movement where dumbbells shine over barbells and machines. In fact, the dumbbell incline and military press can be lumped into here as well. I’ve found that the added challenge of having to stabilize dumbbells will lead to far more chest recruitment than barbells or machines. You also have the added challenge where both sides of your body will perform independently of one another. I’ve found I can adjust my form to really target the pecs or shoulders with dumbbells as well (these things are more of a challenge with barbells and machines). Like I said, this is primarily with a bodybuilding focus, however this movement with dumbbells can be a great secondary lift for your powerlifting training as well. Machines and barbells are great, and do an excellent job of building overall mass and strength, but when you want to focus on improving specific body parts then dumbbells will be the superior choice here!
SINGLE ARM DUMBBELL ROW
Barbell rows, cable rows, and machine rows should still be on your back exercises list, but I really like the dumbbells for the ability to work each side of the back independently from the other. A single arm dumbbell row also allows you to work one side at a time. You can argue that the barbell row allows you to load up a heavier weight and possibly build more overall mass for your back, but when you’re trying to isolate any part of your back the dumbbell row gives you a lot more options! A big and strong back is crucial for powerlifting as well so make sure to include this into your programs!
ANY CURL
Dumbbells and big biceps go hand in hand. I can’t think of a single curling exercise that is performed better with a barbell or machine. Straight and ez bar curls are great for mass, but they don’t allow you to work each side independently and machines always force you on a specific range of motion. Barbells and machines can definitely build big biceps but if you want the best option then stick to your dumbbell biceps movements.
3 BAD DUMBBELL MOVEMENTS
First, let me tell you that the following movements aren’t bad. If you do them properly then they are still safe and effective. What I want to point out here is that these are exercises where dumbbells are the inferior equipment choice and you can probably get more out of these exercises using barbells or machines.
DECLINE BENCH PRESS
The reasons I like dumbbells for flat or incline movements has a lot to do with the instability of the dumbbell press. You have to use supporting muscles to stabilize the weight and both sides work independently of one another. However, a decline dumbbell press is just a good way to drop a dumbbell on your head. You’re in a position that makes it difficult to move and the weights track close to your face. You can argue that you can drop a dumbbell on your face with the flat, incline, and military movements…but it’s a lot easier to get out of the way and drop the weight next to you in case of an emergency. With the decline dumbbell press, if you get a minor injury, or just get too fatigued, then you’re probably going to drop the dumbbell on your face and end your workout to go to the hospital. This is still an effective movement for the chest so I’m not saying to avoid at all costs…but, I am saying that this movement is better saved for the smith machine, hammer strength machines, or even with a barbell and a good spotter.
DUMBBELL KICKBACK
This is one of the bread-and-butter triceps movements and the dumbbell is not a bad option here. However, a cable would be much better as it has a better “strength curve” to it. The resistance on the triceps changes as the dumbbell moves. This is also an easy movement to “cheat” with and use momentum to move the weight. A cable pully allows you to adjust to the right angle and then provide constant tension on the triceps throughout the movement. The tension and superior strength curve is what makes cable kickbacks superior to dumbbell kickbacks. Again, dumbbell kickbacks can still be in your workouts as they are a good triceps movement, but give the cables a try and see if you don’t notice a difference!
GOBLET SQUAT
The only reason you should do a goblet squat with dumbbells is if that is the only equipment that you have access to. First, it’s awkward to do this movement with dumbbells. You’re either limiting your range of motion by lifting the dumbbell by the weight on the end, or you’re in an awkward position grabbing the handle and trying to perform the movement. Yes, you can set up boxes to increase your range of motion but that’s a lot of effort for something as simple as a goblet squat. A belt squat is the most superior, but second to that would be using kettlebells with this movement. This is another case where you can use dumbbells and have success with the goblet squat, but if you have kettlebells or other equipment available to you then maybe you should consider ditching the dumbbells here.
There you have it. 3 exercises you should use with dumbbells and 3 you probably shouldn’t.
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