8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)

8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)

What’s up guys, Jeff Cavaliere, ATHLEANX.COM. Let’s take a look today at the best Dumbbell
exercises that you can be doing, and we have to qualify first that these exercises were
chosen because I feel like you can get the best bang
for your buck if you’re going to do just a few exercises with a Dumbbell exercises. And why Dumbbells? We love them here at ATHLEANX
because they allow you to train like an athlete. You have that three dimensional freedom that
you just aren’t afforded with a bar, and you also have that compact space that you can
be using to train at home. A lot of guys don’t have room for a full Barbell
set but they can clearly fit some Dumbbells in their house and therefore get a great workout
in. So let’s take them and break them down one
by one and point out the benefits of each as we go. Alright first up is the Dumbbell Curl and
Press. And yes, this is a compound exercise. Most of the exercises in this video will be
compound exercises. Because again, we have to get the most bang
for our buck, get that work done, get the muscles working quickly. Well with the Dumbbell Curl and Press we have
a Bicep movement and a Shoulder movement. And what’s great is we actually get them to
blend themselves together, a pull and a push, because of the function
of the Biceps. We know that the full function of the Biceps,
to fully contract, has to include some sort of elevation or flexion here of the Shoulder. Well we get that, we get the Curl, we get
to continue it right up and through into a flex Shoulder which completes the Shoulder
Press. So we have antagonistic muscles that normally
don’t like to work together that are actually working together for the common good here
to create a great exercise. Next up is an exercise I like to call the
Crush Grip Goblet Squat. Yes it’s a Goblet Squat, we know that a Goblet Squat is a great
way to train our lower body. Everything, our Glutes, our Quads, our Hamstrings,
and what’s great about the Goblet Squat is it actually drops us right down into our natural
center of gravity. So for those people that have a difficult
time figuring out where they should be squatting or how wide their feet should be, if you attempt the Goblet Squat normally,
you’ll squat right into the position that’s most comfortable and biomechanically correct
for you. Beyond that, with the Crush Grip we’re actually
getting a chance to incorporate some upper body activity into what would normally be
a passive movement for our upper body. If you grab a Dumbbell, on the normal Goblet
Squat position which is just holding underneath, you’re not really doing anything actively
to hold that Dumbbell, other than supporting it with your hands.
But with the Crush Grip, you’re actually squeezing the Dumbbell between your hands. You’re getting an activation of the Chest.
You’re getting an activation of the Delts. You’re getting an activation of your Traps.
You’re getting an activation of your Core. Everything now is working, from top to bottom. This makes a superior version of a Goblet
Squat, which was already a great exercise. Next up what some people call the Upper Body
Squat, the Dumbbell Pullover. I’ve covered the Dumbbell Pullover now in
two references. One as a back exercise and one as an upper
chest exercise. You know what, I don’t care how you do it,
it’s all in the technique. Either way, this is one of the best exercises
you can do, especially if all you’ve got is one Dumbbell. You see, if you take the Dumbbell and your
squeeze your hands together, as I’ve shown you in the past. You try to pull your hands up against each
other as you pull over your chest, it’s going to work more of your upper chest. If you let your elbows flare out a little
bit and you drive with your elbows, lead with your elbows and not with your hands, then you start to get a lot more Lat activation.
But as I said, it doesn’t really matter which one you choose, mix them up back and forth
between sets. Work both areas, why not? This is still one
of the best exercises you can do for your upper body and certainly one that I would
include in my 8 best. Back to the two Dumbbell exercises, and this
is one that a lot of guys still haven’t caught on to the value and benefits of it and it’s a traditional Farmers Carry. With a Farmers Carry you simply load up that
weight as heavy as you can and do exactly what I’m showing you here, you walk. And if you don’t have a lot of place to walk,
then walk back and forth in whatever space you have. The fact of the matter is, that trying to
hold onto these Dumbbells becomes infinitely more challenging when you add movement with
your lower body. You can try to just stand here and hold Dumbbells,
it will be that much easier but it’s when you have that weight shift going on and the fact that your Core hasn’t been stabilized
from right to left when you’re in a single leg stance, it just makes it that much more demanding
and your grip tends to give out a lot faster. Now it’s not just a grip and form exercise.
It’s also a very demanding upper back, mid back exercise. If you’re going to hold these things and hold
them for very long, you’re going to have to learn how to hold with the bigger muscles and let them help you in your upper back. And you can see here, as I walk away, my Triceps,
everything is kicking in to try to hold these Dumbbells up. And of course by having the locomotion component
here, we’re actually walking too. So we need to make sure that our lower body
gets involved too. This is a total body exercise, literally from
your fingertips all the way down to your feet. Speaking of those feet to fingertip movements,
the Dumbbell Thruster. This is one of those ugly ones. Yeah, these
are the ones that just kill you because you’re basically working everything in your body. You start all the way down here in a Squat
position and as you come up, you let that momentum continue. But the momentum is only going to get you
so far. The only way you’re going to get those Dumbbells up and over your head is if you
Press them, and if you have some pretty good strength
to do so. You can load this weight up as heavy as you
possibly can because likely, you’re going to be able to handle the Front Squat weight
that you are using. It’s a matter of how much you’re going to
be able to Press up and over your head that’s going to be the limiting factor of this exercise. But it doesn’t matter, this can quickly become
a great Metabolic exercise as well, depending upon what you’re working for. Go a little bit lighter, go for higher reps,
make it a great Metabolic booster. If you want to go heavy, you know what to
do. Load those Dumbbells up a little bit more and turn this into a Classic Builder for your
shoulders and your legs. At ATHLEANX I always say we like to put the
Core at the Core of everything we do. Well this is a perfect example of it. Yes, we can do a regular Dumbbell Incline
Bench Press. And we do, do regular Dumbbell Incline Bench Presses. However, this is a 1 Arm Dumbbell Incline
Bench and by making this one little tweak, we made the exercise that much more demanding
on our Core. You can see that as I lower the Dumbbell all
that weight wants to pull me to one side. The only thing I have to stabilize and prevent
me from rolling off the bench in the direction of the heavy Dumbbell, is my Core and my Obliques. And I have to make sure that I can contract
everything together to keep my low back flat on the bench and then initiate that momentum that I need
to push that Dumbbell back up in the opposite direction. You see we don’t have to just overcome the
force of gravity here but really the mechanical disadvantage that our Core is put in, here
as we weight up and lower down that Dumbbell. So yeah, this is a great exercise to actually
teach us how to overcome the weaknesses we might have in our Core, and generate enough force to get that Dumbbell
back up for yet another rep. Not much to debate here when it comes to this
exercise, especially as a Metabolically demanding exercise, this is a Dumbbell Swing. All we’re doing here is grabbing a Dumbbell
on end with both hands underneath one of the Dumbbell and basically mimicking a Kettlebell Swing.
And we know that with a Kettlebell Swing we are getting a great exercise for Glute and
Hip Extension. One of the weakest areas of our body, for
sure. This though can be done, for lots of reps
or not so many reps, again depending upon how much you load this up, but if you go fairly heavy and challenging
here, this will quickly not only become a great way to develop the strength in your
posterior chain, but you’ll be huffing and puffing for sure,
after just a few reps. Last but not least, we have our Dumbbell Tripod
Row. And yeah it looks very similar in motion to a Dumbbell 1 Arm Row but it’s not. Because what we’ve done here is we’ve changed
our base of support, and by doing so, we’ve changed the challenge on our Core. With a regular Dumbbell 1 Arm Row, we have
one arm and one knee on the bench and the Dumbbell’s held fairly close to our center
of gravity. But when we go back to the version I’m showing
you here, the Tripod setup, we’ve got a wider base of support, our center of gravity is still towards the
center here and we have one Dumbbell that’s held more out to the side, a little further
away from our center of gravity. You’ll feel it, even on your very first rep
if you try this variation, that you have more of a challenge actually holding your body
still and straight as you move the Dumbbell, than you would on a traditional one arm, one
leg up because your body is much more in balance that way. However it’s more athletically inclined here
because both feet are on the ground. We’re in a more athletic position here, on our feet,
knees bent, butt out. I like this version better. So there you have it guys, there’s my 8 favorite
Dumbbell exercises. Each one with a justification of why it’s
on this list and some even new to Team ATHLEAN. But that’s just where it starts guys. These
are just Dumbbells, it’s just a tool of the trade. I want to know is, are you going to bring
the intensity and motivation to your workouts to execute these exercises properly to get
the most out of them. You see, that’s where this all the beginning.
I’m here as a coach not just to put up my youTube video here for you, but to guide you through each one of my workouts. In the ATHLEANX Training System my role is,
as a Coach to try to not just show you the best Dumbbell exercises and the best workouts
and things to do, but how to pull you guys through it with that
proper motivation. We had a video the other day that I covered,
yes I was a little bit in a rant but I showed you guys that THIS matters to me. This is my passion. I care mostly about getting
you guys, the best workouts you can possibly get. I also take my role seriously as a Coach,
to make sure that you get the most out of it. If you’re looking to have me Coach you, for
the next 90 days, then head to ATHLEANX.COM right now and let me do just that. In the meantime, take a look again at these
exercises, start trying them out for yourself and when you’re ready for me to take you through
each and every workout, you know where to do that. Alright guys, if you found this video helpful
make sure you leave a comment and a thumbs up below and I will make sure I continue to
bring you everything you want to see. Alright guys, I’ll talk to you again real

Daniel Yohans

100 thoughts on “8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)

  1. Jakob Madsen says:

    Guys! just a heads up. This is NOT a workout routine. This is just his list of the best dumbbell exercises. You are NOT supposed to do this in one day, 3 times a week.

  2. Ashton Valentine says:

    Yo this guy works

  3. Edmundo Landeros says:

    You are me best friend now!!!!

  4. Juan Mateo says:


  5. Mahmoud Badr says:

    6:45 hahaha this is never gonna happen

  6. Sandemose says:

    "We don´t only have to overcome the force of gravity". Gravity obeys Jeff.

  7. skyman calla says:

    What's your thoughts on steriods?

  8. dmeza75 says:

    Best dumbell workout?!?!?! Where is the bicep curl?

  9. dejan azzopardi says:

    is it good to do this everyday?

  10. Shailendra Vishwakarma says:

    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 🙂


  11. lm Khatwani says:

    Please short list exercise which do not involves abdominal muscles.

  12. Workout Music says:

    Mr cavalier u have been very helpful in all ur videos u are the only person I watch when I wanna workout and incorporate ur workouts in my workouts and have been seeing great awesome results thank you Jeff for taking time out of ur day to make these videos thanks

  13. U. S. S. A. says:

    Thanks, comrade.

  14. Carlos Cubillo-Barsi says:

    Jeff, fantastic workout. I'm a 50 year old looking to get stronger and leaner. 3 sets of each exercise, medium weights x 10, 20 secs gap. Took 40 minutes and left me sweating like mad. Unbelievable. Thrusters are a killer. 😂

  15. Jordan Patton says:

    I know I probably missed him saying this but is this a full body workout or no

  16. samantha calderon says:

    Number four is me after I come out the grocery store and don't want to make a second trip inside the house lol

  17. Pillowhead Creations says:

    hey stupid question im new to working out and all i got is a dumb bell set and a bench, these exercises do i do all these every other day or do i separate them out to each day??

  18. SHAN says:

    Just asking if you are able to reply tho my comment…there's something to ask

  19. Ezhil Varunarasan says:


  20. Ezhil Varunarasan says:

    I am tamil nadu

  21. zakir bray says:

    You're actually insane man. You are so smart, intelligent and concise that your videos have actually changed the way I workout.

  22. 46erbfume says:

    How many reps and sets you think I should start out with. I'm out of shape. I'm doing them all

  23. Adem Durakovic says:

    Take a breath bro

  24. Project Management CW says:

    Should I do this 4 sets of 10 and move on to next exercise?

  25. James A says:

    Dumbell curl press mentioned

  26. Raja Deb says:

    Nice Continue

  27. Shasi Kumar says:

    Can this workouts build muscles

  28. David Sköld says:


  29. GAMING FORT says:

    I'm 15should i do this.

  30. Temikun e says:

    1:00 Curl and Press

    1:34 Crush Grip Goblet Squat

    2:41 Dumbbell Pullover

  31. Omkar Sunil says:

    Can I try this Muscle exercise at home for perfect growth??
    Plz reply me anyone 🙏

  32. DruFiz Sk says:

    Best 8 top 6

  33. David Cooper says:

    Tried this routine last night absolutely blown away, feels like it’s worked every muscle in my body. Great video keep up the good work.

  34. Alexander Koth says:

    How many sets and reps for each exercise would you recommend? If I would add these exercises to a full body workout

  35. GoQd1e says:


  36. James says:

    Could I do a farmer's carry on a treadmill and it still be effective?
    Walking no faster than 3mph but with high elevation settings.

  37. Zaqariah Lowell says:

    Imma try these tommorow, just did my first free weight work out today. It's gonna be interesting

  38. Average indian ! says:

    Tried it today and it crushed me ✌️..I am including this in my full body workout.

  39. Ketan Khandooja says:

    Can we do this every day

  40. Zach Seuser says:

    How many reps for each of the workouts in the video? Saying I would do them all in one workout

  41. countdebleauchamp says:

    Excellent Video, even by Jeff's normal high standards.

  42. shreyushah says:

    do we do these exercises every day, or every second/alternate day?

  43. Travis Earl says:

    Has anyone told you that you look like brad Marchand? 😂

  44. Craig Kinnon says:

    pull up your shorts dude

  45. Scott Cole says:

    Try wide dumbbell row for your back work.

  46. Giant Booger says:

    Thank you. The last one is going to help me out with my rows.

  47. Ifor Evans says:

    wow absolutely brilliant. These exercises are revolutionizing my training! Jeff Caveliere passion is just so motivating. He really knows what he is doing!

  48. Dr Fash says:

    Whose watching in the current year?

  49. Wrestling says:

    Was that you in the thumbnail 😨💪👍🤯🤯👍🧠💥

  50. Sterling Woodard says:

    How many times a week? How many reps to see results?

  51. Bob Fortune says:

    lotta body on that first exercise

  52. Brian Hunt says:

    What weight do you use for all these I do them all with ease with a 30lb not sure if I want to get a 45 or 50lb for my next jump up in weight

  53. 0h AVS says:

    Jeff looks like a lego man when he do them farmer carries

  54. druttarunt says:

    This was not bad at all when starting out from several years of undisciplined behaviour. Now all i need is some good meal plan

  55. Daniel Colucci says:

    I'm 58 and work out 3 times a week. I am fortunate to have a good space, with two benches. I find doing strictly dumbbell workout in cold weather works best for me. A bad knee and iffy hip. Lol
    I'm going to incorporate a couple of your 8 exercises. Thanks!

  56. P2 says:

    What about how many sets?

  57. Kanchan Devi says:

    madar chod

  58. ADM chaos says:

    what if i hit my balls full force with the dumbells

  59. John Stivers says:

    5:45 doo doo

  60. Hayden Brady says:

    How many sets each?

  61. Chad Rainey says:

    this is amazing!

  62. Bull Durham says:


  63. king_ badguy says:

    #2 is really good

  64. chad t chad t says:

    How often should one do this routine on a weekly basis?

  65. J Smith says:

    It must be washing day again for Jeff, all his shirts are in the wash.

  66. YiZhi Lee says:

    Anyone try doing swings with bow flex adjustable dumbbells?

  67. Sergi0Vega says:

    Whose watching this in 2024?

  68. NoScope Gaming says:

    ik that most people wont care and some might think that it doesn't work, but I honestly think that for even a little more burn when doing the pullover, you can utilize the crush grip as well. its helped me in my workouts and i hope it does the same for whoever that tries it.

  69. Bometic says:

    Who else is a fatass just watching this thinking about losing weight and building or keeping muscle but you know your not gonna do it ever

  70. Ed Cammarata says:

    Good great vidio

  71. maven xim says:

    thanks Chael Sonnen

  72. DankDaddy5150 says:

    Is that farmers walk exercise something you can do daily?

  73. daniel Laswell says:

    Hiw many sets am I goin do like so many till I can't move

  74. jpitterle says:

    Excellent video! Love it! So good and helpful, especially since I only have dumbbells for weights.

    Do you have any "Best Dumbbell Exercises for Over 40" or over 50? If not, can you please do one? Also, a key part of this or a separate video could be important tips and techniques for dumbbells over 50. What changes should be made, or what things should be avoided over 50 (with dumbbells)?

    Thanks so much for your excellent and helpful videos!!

  75. Lakhveer Singh says:


  76. 90sKindaGuy says:

    How many sets and reps are recommended for each exercise?

  77. Danny Mahmood says:

    How many sets and reps ??

  78. Just Try says:

    Wow 😈

  79. Otaki Senpai says:

    Hey thank you so much we have 20 kilos dumbell I think but only one. I'm gonna use this techniques

  80. Arn'viir Hunkrahmaar says:

    Great. I needed this, I want to build up some strength

  81. Madden Gamer says:

    I’m really skinny, I’m 5,11 140. I started eating right but I want to know if I do these workouts will I see progress?

  82. Ferenc Gál says:

    2 mérettel kisebb gatyát is választhattál volna

  83. Ash Ketchum says:

    I have 2 dumbbells of 6 kg each. Will it work or i need heavier?

  84. Jim E Chandler says:

    Talks about tight space workout at home

    Immediately uses gym to demonstrate.

  85. Arm- 2 says:

    Thank you

  86. Darren Brown says:

    Love this workout – going back to it for the second time, one year later. I did it like a circuit with no rest between exercises and then rested after each was done. Did that 3x for a great workout.

  87. Mark Cooper says:

    It looks like there is a skinny guy popping out of him😂 because his traps look like shoulders😂

  88. FromBeToReality says:

    THUMBS UP!!!
    then watch!!!

  89. Whitey Nox says:

    Thank you for not adding any music.

  90. Protrix100 Moth says:

    If i was this guy i wouldnt even bother owning a shirt😬😬😬😅

  91. Bhawna Saxena says:

    How to increase muscles by dumbbell only of 1 or 10kg

  92. Blacki Gangsta says:

    So does thous exercise train the whoul body ?

  93. Ryan Haydon says:

    What is the general rep range that should be targeted with this routine? Thanks!

  94. Dean Coronado says:

    That single-arm incline dumbbell press looks awesome for, I never tried that.

    Everything else is great compound exercises.

    Do you pick a weight where you can do 10-12 reps @ 80-85% and ~15-30 seconds between sets?

  95. wolfcompany2 says:

    I was doing a 10Kg dumbbell swing in the gym……. unfortunately I lost grip, and it swing out of my hand…… the bell fly toward.. embarrassment..

  96. Pablo Lara says:

    How many reps of each is good.

  97. Bankamoney 2017 says:

    Try bankamoney.com

  98. tsohgallik says:

    Hes got the body of a 30 year old and the face of a 50 year old 😭😭😭😭 Great workouts as always

  99. tsohgallik says:

    I always wonder if he is sucking his gut in too look skinny

  100. NBL SHOOTER says:

    why do u wear ur pants that low

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