The best dumbbell exercises for building muscle can involve a lot of moves, but which ones are the best? BICEPS 1. Kneeling Waiter Curls 2. Standing Alternating Dumbbell Curls 3. Cross-Body Hammer Curls 4. Dumbbell Pull-Up Curls 5. Dumbbell Chin-Ups The waiter curl is great for developing the peaks of the biceps. The Standing Alternating Dumbbell Curl is a classic way to work the short head, in contrast to Dumbbell Pull-Up Curls which work the long head. We can’t forget the brachialis, which is well-worked by the Cross-Body Hammer Curl. To round it all out, dumbbell chin-ups give you the opportunity to overload the muscle with more weight than is available with just dumbbells. TRICEPS 6. Lying Triceps Extensions 7. JM Press 8. Dumbbell Kickback 9. Incline Dumbbell Power Pump The Lying Triceps Extensions and Power Pump allow us to stretch that long head through the full range of motion of the exercises. To put the long head in its maximum contracted position, we would select the Kickbacks. The JM Press allows for the use of heavier weight to overload the triceps overall which will aid in muscle growth. BACK 10. Dumbbell Tripod Row 11. Dumbbell High Pulldown 12. Dumbbell Pullover 13. Dumbbell Weighted Pull-Up The Dumbbell Tripod Row is a great replacement for the One Arm Dumbbell Row as it provides a better base of support to prevent a hernia. The Dumbbell High Pull is great for working the upper back muscles with the added benefit of external rotation. The Dumbbell Pullover is a great pick for being able to stretch out the lats and give them a chance to overload. And while the pull-up itself is great for building the lats, adding weight allows for more overload for increased size. LEGS 14. Alternating Dumbbell Bulgarian Squat (Upright/Incline) 15. Dumbbell Reverse Lunge 16. Dumbbell Romanian Deadlift 17. Counterbalanced Lunges The Alternating Dumbbell Bulgarian Squat is great for loading the quads or posterior chain (depending on torso position). The Dumbbell Reverse Lunge is great for those with knee pain but still want to engage in a dynamic, unilateral leg movement. The Dumbbell Romanian Deadlift is great for stretching out your hamstrings and glutes before activating them to return the weight to its starting position. The Counterbalanced Lunge is another great option that adds the challenge of not letting the weight pull you to one side. CHEST 18. Dumbbell Bench Press 19. Dumbbell Upper Chest Pullover 20. Dumbbell Incline Squeeze Press 21. Weighted Dips 22. Dumbbell Floor Fly The Dumbbell Bench Press is a core exercise that I think is one of the best for building a bigger chest. While I mentioned the pullover as a back exercise above, by changing the orientation of our elbows we can effectively target the upper chest. The Dumbbell Incline Squeeze Press is another great option for working the upper chest but provides the added benefit of isometric adduction. Dips will definitely build your lower chest, but adding a little extra weight and overload to the exercise will help generate even more muscle growth. Floor Flyes take the risk of the regular Bench Fly and eliminate its risks by offering the support of the floor throughout the movement. SHOULDERS 23. Dumbbell Scoop Press 24. Cheat Lateral Raises 25. Dumbbell Thrust Press 26. Dumbbell Hip Hugs 27. Dumbbell Rear Delt Rows 28. Dumbbell Front Raise 29. Dumbbell Overhand and Behind The Dumbbell Scoop Press gets additional activation of the anterior deltoids before a combination of shoulder muscles are used. Cheat Lateral Raises allow for overload on the middle deltoid by using heavier weight, but also a controlled eccentric. Speaking of overload, the Dumbbell Push Press allows for more weight to be used compared to a traditional overhead press by allowing for momentum from below. To really work the lateral and rear delts, Hip Huggers offer a great option. MISC. 30. Dumbbell Carry Get JACKED using nothing but dumbbells - https://athleanx.com/jacked Subscribe to this channel here - /athleanxespañol