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🏋️‍♂️ 14 Best dumbbell exercises for muscle gain

🏋️‍♂️ 14 Best dumbbell exercises for muscle gain

Ricky Goodrich
April 08, 2024

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Here’s what we’ve got for you today:

The best dumbbell exercises you should do right now
Exercise bike workouts that HIIT hard
An interview with multi-sport athlete Hunter Henderson

Workouts

Dumbbells for Smart Training

Credit: @CrossFit LLC / Giphy

With all the options in the fitness world these days, from boot camps to boxing to powerlifting to Bosu balls, sometimes the tried-and-true grandfathers of gains can be too easily ignored.

Dumbbells worked 100 years ago, and they still work today. An item whose sole purpose of existence is to contain mass, dumbbells are among the very best objects in the world to pick up and put down. This is because the variability of their mass, relative to the Earth’s gravitational force, is so high! From puny 2.5s to 200-pound monsters, a well-stocked dumbbell rack can provide you with something for every type of exercise.

From upper body lifts like the Arnold press and dumbbell row to goblet squats and lunges, you can perform any motion your unilateral or bilateral heart could ever crave. Get acquainted with an old friend by checking out our picks for the very best dumbbell exercises below.

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Cardio

Back in the Saddle Again

Credit: BarBend

With the Spring Classics in full swing and the Giro d'Italia race right around the corner, you can be forgiven for having a little bit of bike fever. If you don’t have time to get fit with a grueling three-week bike tour of Italy, you may still have time to get your heart rate racing with these short and sweet HIIT workouts designed for the stationary bike.

High-intensity interval training has been shown to be just as effective at losing weight as its much more time-intensive steady-state cousin. You won’t necessarily need a heart monitor or ECG machine for this; these workouts are based on your own RPE (rate of perceived exertion).

You’ll have to push hard and deep for these, but you’ll be measuring your intensity based on how you feel that day rather than a mathematical measurement. Hop on the bike and give it a go (skin-tight bike shorts not necessary).

Interview

Elite in Every Aspect

Image courtesy of Adam Rivera and Hunter Henderson.

In case you haven’t seen the viewership numbers for the Iowa vs. LSU game, here’s a short recap: Women’s sports is IN in a big way.

Hunter Henderson knows all about this. A world-record-holding powerlifter and an IFBB pro card holder, she has become an elemental force in women’s strength sports. BarBend recently interviewed Henderson, where she talked about the lofty goals she is setting for herself across multiple sports. She wants not one but two world records to fall. And along with that, she plans to qualify for the Olympia, the top prize in bodybuilding.

Read the full interview and get into the mindset of an elite athlete by clicking the link below.

Everything Else

Walking the Plank