Build a ripped athletic body with just a few dumbbells
Dumbbells are definitely one of the best form of workout equipment due to their ability to be used in small spaces and their high degree of athletic carryover. With their three dimensional freedom, dumbbells allow you to workout in all planes of motion and require a great deal of core strength and stability to use them properly. That said, choosing the best dumbbell exercises ever can be quite a challenge since there are so many to choose from. In this video, I picked the 8 best exercises with dumbbells and give you a reason why each has earned its spot.
To begin, lets take a look at the best dumbbell exercises. They are:
Dumbbell Curl and Press
Crush Grip Goblet Squats
Thrusters
Farmers Carries
One Arm DB Incline Bench Press
DB Pullovers
Swings
Tripod Dumbbell Rows
Each of these exercises require either just a single dumbbell or two dumbbells. They were chosen given their ability to work multiple muscle groups in one dumbbell only workout. The more muscles you can train in one workout the quicker your training session will be and the more impact you can have on your body in a shorter period of time.
Dumbbell only workouts can be incredibly challenging. In fact, some people think that you can’t effectively train your legs with db’s since you aren’t able to load up the weight high enough. That’s not true at all. You can choose exercises that you load with even 100lb dumbbells and perform on a single leg and you are sure to be pushing yourself to your limits.
The same can be said for dumbbell chest workouts and dumbbell back and arm workouts. The fact that you aren’t using a barbell does not sacrifice the quality or effectiveness of the training session. That said, you cannot continue to lift light dumbbells and think that you are going to get a great enough workout. Even if you are training at home, aim to lift the heaviest dumbbells that you can lift if you want to build muscle in your workouts.
If you are looking for a complete workout program that uses just a few dumbbells, a bench, a pullup bar and a resistance band then head to and get the ATHLEAN-X Training System. By using equipment like dumbbells in your workouts, you’re training your body to move and look like an athlete.
For more dumbbell workouts and exercises you can do with dumbbells for your chest, arms and shoulders be sure to subscribe to our channel here on youtube at
I hit myself in the nuts during the dumbbell swings. I’m taking a week off.
no pain no gain dude..
HAHAHHA
1:00 Curl and Press
1:34 Crush Grip Goblet Squat
2:41 Dumbbell Pullover
3:35 Farmer’s Carry
4:45 Thrusters
5:49 One Arm Incline Bench Press
6:43 Swing
7:20 Tripod One Arm Row
The descriptions are great, but I was going to use this to work out and it was a pain… so I made this list 🙂
Dr. Fine thx bro really appreciate it
Dr. Fine
Thanks this really helped
Tqs bhai
1. 1:01 2. 2:04 3. 2:49 4. 3:41 5. 4:54 6. 5:49 7. 6:43 8. 7:24
Not all hero’s wear capes
Thx my dude
Raudel Gonzalez u
this cat killing it
Thank u so so much bro
This is great !!!!
I live in a van ( no rent ! )
I have 4 dumbbells
2-10’s , and 2 -30’s
This is as compact a (carry around) gym I’ll ever need
Thanks brother for sharing 🙂
You ROCK !!!!!!!
Hope you get your own house one day
If you do please reply back
@Jamil Amini *ha ha you must be the landlord I’m avoiding*
love my money and freedom, oh yeah I’m also eating better food , by not giving my money to a landlord,
I don’t do rude people living next door very well , must be the p.t.s.d.
@SPIRITMAN CHARLES not the reply i expected tbh
SPIRITMAN CHARLES lol that’s awesome
Bro. I can’t wait to buy a van and convert it and live my best life
This guy is awesome. His videos have taught me skills and motivated me. I was 19 years old 5’9 and was 245 lbs. I am now 20 years old 5’9 163. I cant thank this guy enough!
I expected something like: Now I’m 6’5 ….
Your height hasn’t changed even an inch. Work on it.
Why did you have too tell us your height
Well sir, it’s good to know that Jeff’s workout routines don’t make you shorter!
and iam here struggle doing 15 push up
I could barely do 40 i went to a military school and afterwhile they expected us to do insane numbers like 100 reps at a time….long story sort…i was blamed for something i didnt even do and i was told i had to do 200 pushups…i didnt see myself doing it but i was so angry i proved my Cpl. wrong and i did 200 and i felt awsome after…nobody believes me when i tell them i dont care i was the one getting down and dirty. Anyways js your adrenaline will help push you thru some insane stuff dont doubt yourself…..p.s i can only do about 50 max since i stopped.
I can do 70
I can do 50 standard pushups at a go!
https://www.youtube.com/watch?v=_fbCcWyYthQ
Rangga Angga somehow I went from not being able to do 10 push ups to being able to do 50 in a month
One day Jeff should start with “my name Jeff” instead of saying your name normally
I took my phone to the gym today and did these exercises, while watching the video.
Wow!
The first thing I noticed is how much they tired me out, compared to working on machines. Also, they felt a lot more effective. And they were fun.
Now, I’m feeling so much better than I usually do. Like I’ve worked out for the first time and it’s exhilarating. Those squats turned my knees into rubber. It made me laugh.
Good stuff! Highly recommended.
@Hadi zahedi machines aren’t as effective as just using a classic dumbell, etc..
@Jecronix they both have their ups and downs for sure. but i feel like dumbells are better.
@Hadi zahedi that’s literally what i just said..
How many sets and reps did you do? Cheers:-)
@Jecronix thats literally not what you just said. You said that dumbells are more effective, you didn’t mention any ups or downs.
Who is whatching in 2018
I’m watching in 2079
Im watching in 2019
Nah 2019
Don’t bother wasting your time looking at other experts or trainers. This guy is all you need. The best on youtube
Abhinav Thomas well it is his channel name
Facts
@Richard Vigneault I disagree. He’s fairly good, but he makes a critical, amateur mistake: he lets other muscles take over when doing targeted exercises. It’s painfully obvious when you see him make these videos, and the fact that he’s done nothing to correct this behavior is concerning. It’s what makes me recommend other channels when giving advice to newbies.
E5
Best swing In Kettlebel Swing (16-24 KG)
Who is watching in 2k19? :’)
March 2019. Exercises still work
If we want to look like an athlete we gotta train like an athlete
2024 checking in. Jeff was voted president by a decent margin, and everyone expects him to complete his campaign promise to end the obesity crisis with Athlean-X training program
@Bowlcut Nationalist lol welcome to 2019
Who else are thin and want to built muscle?… ##
https://www.youtube.com/watch?v=_fbCcWyYthQ
Me
Get eating
I was Fat an wanted to build muscle to lose weight.
M8 I’m 14 and my body is way better then this guys
I’m at the beginning of my journey.. I have zero experience.. today is my first day holding a free weight
Hopefully have all round better healthy looking body for summer ..
1. Take your time and practice the movements carefully. 2. Warm up before and stretch afterwards. 3. *Do not show off* 4. Light weights and higher reps at first. 5. Listen to learn and be patient. Good luck
Make sure you hit that bench press, get that chest big for the bitches.
1:00 Curl and Press
1:34 Crush Grip Goblet Squat
2:41 Dumbbell Pullover
3:35 Farmer’s Carry
4:45 Thrusters
5:49 One Arm Incline Bench Press
6:43 Swing
7:20 Tripod One Arm Row
The descriptions are great, but I was going to use this to work out and it was a pain… so I made this list 🙂
#COPIED COMMENT.
#ORIGINAL COMMENT DOWN BELOW.
#DONT WANT TO SCROLL EVERYTIME SO DOING THIS.
Should I do this 4 sets of 10 and move on to next exercise?
Dumbell curl press mentioned
Me: I LOVE THIS EXERCISE