🏋️ 15 dumbbell exercises for serious gains

Labor Day weekend is here, and you've definitely earned a few days to relax and unwind. Luckily, the fitness world never stops, and we've got the latest strength news and workout tips to help keep you motivated through the holiday and beyond.

But first: Today’s edition is brought to you by Physio Flex Pro, makers of high-quality supplements designed to help improve joint health. Focus on your joints now and reap the benefits of better training for years to come! Get an exclusive 5% off today with code BARBEND5.

If you don’t know about powerlifter Sherine Marcelle, it’s time to get acquainted. After her latest squat PR, she just put her weight class (and the entire sport) on notice.

Becoming a CrossFit icon starts in the kitchen. And six-time CrossFit Games champ Tia-Clair Toomey shared the 4,200-calorie diet that fuels her winning ways.

Want bigger muscles? What about more of that sweet, sweet strength? If you’re in the market for both, these 15 dumbbell exercises will get you there.

Powerlifting

Sherine Marcelle's Historic PR

On August 28, powerlifter Sherine Marcelle posted a video on Instagram that could be a preview of some history to come. In the clip, Marcelle is seen squatting a 257.6-kilogram (568-pound) raw double in training. Not only is that a personal record for the young powerhouse, but it’s unofficially 1.6 kilograms heavier than the all-time raw squat record set by Amanda Lawrence in the 90-kilogram division.

What’s arguably more impressive is that Marcelle didn’t originally intend to hit a double that day — she was dissatisfied with the depth on the first rep and decided to crank out another.

While you can’t break a world record during training, don’t be surprised if Marcelle goes for the top spot next time she competes in a sanctioned event.

CrossFit

Tia-Clair Toomey's Championship Diet

The dust hasn’t even settled on Tia-Clair Toomey’s sixth CrossFit Games title yet, and she’s already gearing up for her next competition at November’s ​​Down Under Championship. That means more intense training and, as importantly, more intense eating.

Toomey recently took to YouTube to share what one day of eating looks like during her training, and as you’d expect, it involves a lot of food. Around 4,200 calories worth, to be specific. If you’ve ever wondered how peanut butter and jelly sandwiches and fruit snacks could help you become a champion, Toomey shows the way.

Power Up From Our Sponsor

Optimize with Physio Flex Pro

Ever heard that saying about “an ounce of prevention?” When it comes to joint health, your focus should be on the now — because we ALL want longer, healthier training lives!

That’s where Physio Flex Pro comes in.

Designed for mobility, flexibility, faster recovery, and long-term joint health, Physio Flex Pro features the highest-quality ingredients in clear doses; no “proprietary blends” to hide behind here.

Physio Flex Pro features all-star ingredients focused on joint health, including Glucosamine HCI, Bromelain, Chondroitin, MSM, and Turmeric Extract, plus black pepper extract to enhance absorption.

And today, newsletter readers can get 5% off with the exclusive code BARBEND5.

Don’t let joint health become the last thing you think about in training. Check out Physio Flex Pro today.

Training

The Best Dumbbell Exercises for Muscle and Strength

Dumbbells are the comfort food of strength training. They’re reliable, pretty much every gym is stocked with them, and they’re incredibly versatile. Well, as long as you know how to use them. Turns out, dumbbells can do a lot more than build a set of sleeve-filling biceps (though they’re really good at that, too!)

With a bit of know-how and the proper technique, you can train your body from legs to shoulders just with a pair of dumbbells and a bench. Whether you want to nail down some goblet squats or perfect the vaunted Arnold press, we’re breaking down 15 of the best exercises you can do with this staple of strength.

Everything Else

Get a Superstar Shoulder Workout

• WWE Superstar Ciampa is one of the fittest competitors to ever step foot inside the squared circle. (And there have been a lot of them.) See how the former NXT champ trains his shredded shoulders.

• From the Dorian deadlift to the Jefferson squat, these lower-body exercises named after fitness icons should be in your routine.

• Want more squat achievements? Watch Olympic champion weightlifter Kuo Hsing-Chun squat triple her bodyweight for three reps.

• Bolster your back training with these nine flye variations that will earn you some impressive wings.