All you need is a pair of dumbbells and 4 moves to build total-body strength, gain muscle mass, and burn off belly fat.
When it comes to building strength and developing muscle mass, a humble set of dumbbells can do massive work.
In fact, dumbbells are all you need to work muscles all over your body and gain maximum strength. Not only that, they can help accelerate fat loss and speed up belly fat burning.
Dumbbells are considered free weights and versatile. Because they aren’t attached to any piece of equipment, they aren’t selective of exercises you can use them with.
This is great news for those looking to maximize their workout and time spend with exercise. You can perform fat-burning moves and turn them into a strength-building routine just by adding dumbbells.
Another benefit of using dumbbells is that you can adjust the weight depending on your fitness level. If you are a beginner, start with a lighter pair and test them to see if you can do 8-10 reps with them. As you gain more strength, you can up your weight to appropriately challenge yourself.
In this workout, we’ll go over 4 moves that’ll completely torch fat and help you get rid of belly fat while building massive muscle mass.
It’s a strength-training workout that’ll hit almost every part of your body and induce fat loss.
If you are ready, grab a pair of dumbbells, and let’s get started.
Four-Move Dumbbell Workout Routine to Build Muscle All Over
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1. Dumbbell Front Squats
Squats are an amazing exercise that can help the body in myriad ways. The front squat variation also helps to incorporate some shoulder work, and the nature of this squat kicks your quads into overdrive.
How to Perform:
- Start standing, holding one dumbbell in each hand.
- Bend your elbows and place the dumbbells on the front of your shoulders, resting them there, if possible, with your hands supporting them.
- Squat down as deeply as you can without your back collapsing forward or your heels coming off of the ground.
- Once you’ve reached the bottom of your range, stand back up to complete the rep.
- Perform 10-15 reps for 3 sets per session, 2 sessions per week.
2. Dumbbell Bench Press
This exercise emphasizes the chest, triceps, and shoulders. If you have a bench, this will help you to achieve a greater range of motion and more muscle activation during this exercise. However, if you don’t have a bench available, lying on the floor works just fine.
How to Perform:
- Grab one dumbbell in each hand and sit down on your bench.
- Safely and carefully, transition into lying on your back with the weights on either side of your chest.
- Keeping your elbows tight, press the weights up towards the ceiling.
- Slowly, return the weights to the starting position to complete the rep.
- If you are new to this exercise, you should consider having a spotter with you while you perform the movement.
3. Dumbbell RDLs
Romanian deadlifts are a foundational exercise. This movement increases lower body strength, especially in the hamstrings and glutes.
How to Perform:
- Grasp one dumbbell in each hand and start standing, with your feet about hip-width apart.
- Bend your knees slightly, and lower the weights until they are about an inch or two from the floor.
- Then, straighten out your legs and return to standing.
- Perform 10-15 reps per set, 3 sets per session, 2 times per week.
4. Dumbbell Renegade Rows
One of my favorite dumbbell exercises. This move is awesome, especially at the end of a tough workout. The pushup position row will challenge your shoulders, triceps, biceps, and, most of all, your core.
How to Perform:
- Place two dumbbells on the floor, spaced out equally.
- Assume a pushup position, with your hands on the weights.
- Next, pull the right weight up toward your chest by performing a row.
- Then, return this weight to the ground and repeat on the left side.
- Complete 10-15 reps per side, per set, for 3 sets per session, for 2 sessions per week.
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