42 OF THE BEST DUMBBELL EXERCISES
Simple, effective and beginner-friendly. Almost every man starts his fitness journey with a set of dumbbells – and for good reason. Small enough to tuck under a bed, dumbbells are easy to use and massively versatile. But that doesn’t mean they’re basic. For anyone with a little training knowledge, they offer much more than endless cheat curls. By incorporating smart training techniques like tempo or time under tension, dumbbells can be every bit as effective as more expensive bits of kit. (And if they’re tucked under your bed, you’re never far from your next workout.)
SHOULDERS
1. Shoulder Press
Why: This classic lift is slightly easier on your rotator cuffs (the stabilising muscles around the shoulders) with a set of dumbbells, because your hands can rotate naturally.
• With feet shoulder-width apart, hold a dumbbell in each hand at shoulder height.
• Press the weights directly upwards, keeping your core braced, until your arms are extended overhead.
• Lower and repeat.
2. Seated Shoulder Press
Why: This seated version takes your legs out of the equation and slightly reduces the focus on your core, so your shoulders get more of a hit.
• Sit on an upright bench, with dumbbells resting on your thighs.
• ‘Kick’ the weights up one at a time, to bring them to shoulder height.
• Press slowly overhead, allowing your arms to rotate naturally.
• Pause at the top, then lower under control.
3. Seated Arnold Press
Why: This variation of the overhead press – popularised by the Governator himself – hits all three heads of the deltoids, adding thickness to your shoulders.
• Start at the top position of a biceps curl, with your elbows by your torso.• Allow your palms to rotate as you press the dumbbells overhead, finishing with your palms facing forward.• Reverse the movement as you lower the dumbbells.
