Tag: dumbbell
Average Curl Weight For Males and Females on Dumbbell and Barbell Curl
Let’s face it; most serious lifters are insecure about the weight on their bar. They don’t want to be seen lifting weights that are considered light by their fellow exercisers. Don’t believe us? Watch the average curling weight across the gym floor increase by at least 5 pounds when a pretty lady walks into the gym.
Although “How much do you bench?” is the most popular question amongst the bros, “How much do you curl?” takes a close second. Unlike the squat, bench press, or deadlift, the curl is an isolation exercise, meaning it uses a single joint and muscle group. For this reason, the weights you can lift on the biceps curl will be significantly lower than the big three lifts. Contrarily, if you have a bigger curl than the squat or bench press, you have some soul-searching to do.
Your maximum curl weight depends on factors like your age, weight, gender, form, and experience level. Furthermore, your average and max curl weight will vary depending on the exercise. Most lifters have different average curl weights on the barbell, dumbbell, cable, and strict curl.
You shouldn’t expect a 50-year-old beginner male to match a 24-year-old professional’s barbell curl max. At the same time, the senior should not be boasting about beating a fit lady’s dumbbell curl max.
In this article, we cover the average curl weight for men and ladies on dumbbells and barbells, factors affecting your curl weight, how to find your one-rep max, the correct curling form, and how to increase your curl weight. Long story short, this guide will answer all your questions about curling. So, without any further ado, let’s get into it.
Why Should You Know the Average Curl Weight?
Knowing the average curl weight for your group will tell you how you stack up against your peers. These benchmarks will give you a goal, allow you to track your progress, and keep you accountable.
Furthermore, many rookies set themselves up for injury while training, as they try to do too much too soon. Knowing the average curl weight for your experience level will help you set realistic targets for yourself.
Average Curl Weight For Dumbbells Curl
Contrary to what most lifters think, your weight on the dumbbell curl will not be the same as that on your barbell curl. Give below are the average curl weight for males and females on dumbbells and barbells. Use this data to select the right weight for your next workout.
Average Dumbbell Curl Weight For Males
The information presented below is derived from the analysis of 1,910,923 lifts conducted by Strength Level based on a person’s one-rep maximum (1RM).
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
130
10
23
42
66
96
140
11
25
44
70
100
150
12
27
47
73
104
160
14
29
50
76
108
170
15
30
52
80
111
180
16
32
54
83
115
190
18
34
57
85
118
200
19
36
59
88
121
210
20
37
61
91
124
220
21
39
63
93
127
230
23
41
65
96
130
Note: These weights are for one dumbbell.
The average dumbbell curl weight for a male intermediate lifter is 52 pounds. On the other hand, the average curl weight for beginners is 14 pounds, 29 pounds for novices, 80 pounds for advanced lifters, and 113 pounds for the elite.
According to the data, novice male lifters are capable of curling nearly twice the amount of weight as beginners across the weight classes. The disparity in dumbbell curl weight between inexperienced and elite athletes diminishes as body weight increases.
Average Dumbbell Curl Weight For Females
Men are generally stronger than their female counterparts, and this can be seen in curl weight comparisons throughout this article.
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
110
6
13
25
40
58
120
6
15
27
43
61
130
7
16
28
45
63
140
8
17
30
46
66
150
9
18
31
48
68
160
9
19
33
50
70
170
10
20
34
51
72
180
11
21
35
53
73
190
12
22
36
54
75
200
12
23
38
56
77
On average, a female intermediate lifter can dumbbell curl 30 pounds. However, for beginner athletes, the weight capacity is around 8 pounds, 17 pounds for novices, 47 pounds for advanced athletes, and 67 pounds for elite lifters.
While the difference between the male and female lifters is 6 pounds at the newbie level, it widens to 46 pounds for the advanced exercisers in the dumbbell curl.
Average Curl Weight For Barbells Curl
The average barbell curl data is based on 1,647,530 lifts. The participants used an Olympic barbell (45 pounds) for this test.
Average Barbell Curl Weight For Males
Here is the average barbell curl weight for males across different weight groups:
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
130
27
49
79
117
160
140
30
54
85
124
169
150
34
58
91
131
177
160
37
63
97
138
184
170
41
67
102
145
192
180
44
72
108
151
199
190
47
76
113
157
206
200
50
80
118
163
213
210
54
84
122
168
219
220
57
88
127
174
225
230
60
91
131
179
231
Male intermediate lifters typically have an average barbell curl weight of 103 pounds. In comparison, beginners can curl 38 pounds, novices can lift 66 pounds, advanced lifters can handle 149 pounds, and elite athletes can manage an impressive 201 pounds.
Average Barbell Curl Weight For Females
Here is the average barbell curl weight for females across different weight groups:
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
110
10
24
45
71
103
120
12
26
48
75
108
130
13
29
51
79
112
140
15
31
54
83
117
150
16
33
56
86
121
160
18
35
59
90
125
170
19
37
62
93
128
180
21
39
64
96
132
190
22
41
67
99
135
200
23
43
69
102
139
On average, female lifters can curl 54 pounds with a barbell. However, beginners typically start with 14 pounds, novices can manage 31 pounds, advanced lifters can lift 85 pounds, and elite female athletes can curl an impressive 120 pounds.
Factors Affecting Curl Weight
These factors can influence your curl weight:
Age
For people between 15-90, the average curling strength maxes out at 25 for elite athletes and stays constant up to 40, after which it starts tapering. You should go all out between 25 and 40 if you want to set a monster biceps curl PR.
Gender
On average, males exhibit greater strength than females. Men in the same age, experience, and weight bracket will be able to lift heavier than their female counterparts.
Weight
Heavier folks will generally be able to lift more than their peers in the same age and experience group. The additional weight provides more strength and stability required to lift heavier weights.
Experience Level
More experienced lifters will, on average, be able to curl heavier weights than those with lesser experience. It is mainly because experienced lifters have spent more time mastering their craft and have the muscle power to back it up.
Exercise Variation
You shouldn’t expect to curl the same weight on the standing barbell curl as the barbell preacher curl. Furthermore, your grip (overhand or underhand) and hand placement also play a role in determining how much weight you can curl.
Training Goal
People training to compete in a strict curl competition can curl more than a recreational lifter. Strength-focused athletes use the 1-5 rep range to go as heavy as possible. On the flip side, people focusing on aesthetics stay in the 8-12 rep range.
Form
Your exercise form plays a crucial role in how much you can curl. Lifters using a lousy form and a lot of momentum will be able to lift heavier than folks using a strict form. Despite the allure of lifting heavy, you should stick to a strict form, as neglecting your form increases your risk of injury.
How To Find Your 1RM Curl Weight
The weights listed in this article are one-rep maxes. Notably, attempting a one-rep max without the right skills and experience can lead to injury. You must perform a 1RM under expert supervision, especially if you are a rookie.
Use a one-rep max calculator to find the maximum weight you can curl on a particular exercise variation. You, however, need to perform the exercise before using the calculator. Input the weights you used and the reps you were able to complete on the exercise with the perfect form to get your one-rep max number.
How To Curl With the Correct Form
This is how to perform the barbell and dumbbell curl with the correct form:
Dumbbell Curl
Stand tall with a hip-width stance while holding a dumbbell in each hand with a neutral (palms facing each other) grip.
The dumbbells should be resting on the outside of your thighs at the starting position.
Keeping your elbows pinned to your sides, curl the dumbbells to your chest height.
Turn your palms toward the ceiling during the concentric (upward) movement.
Pause and contract your guns at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Turn your palms inward at the top for optimal biceps peak contraction.
Check out our complete dumbbell curl guide here!
Barbell Curl
Stand upright with a hip-width stance.
Hold the bar with a shoulder-wide underhand grip.
Keeping your elbows pinned, curl the bar to your shoulder level.
Pause and contract your biceps at the top.
Rinse and repeat.
Pro Tip: Control the weights on the eccentric (lowering) motion. Letting the bar drop to your thighs removes the tension from your biceps.
Check out our complete barbell curl guide here!
How To Increase Your Maximum Curl Weight
Use the following tips to improve your biceps curling performance:
Progressive Overload
To lift heavier on the biceps curl, you must constantly engage in challenging workouts. Contrary to what most lifters think, you don’t always have to lift heavy weights in each workout to get stronger.
Advanced training techniques like dropsets, supersets, and intraset stretching can provide the stimulus required for muscle and strength gains. Furthermore, you could also increase your training intensity and volume to spur growth.
Diet
You cannot out-train a bad diet. If you want to grow bigger and stronger, you must follow a balanced diet. Stick to your daily caloric goals and a high protein intake. Seek expert help if you lack the knowledge to design an effective diet.
Rest
Training your arms every day might sound like a good plan to build strength and muscle mass; it, however, can stall your growth because of overtraining. Your biceps are a small muscle group and require at least 48 hours of rest between workouts to recover optimally. Training them too frequently can increase your risk of injury.
FAQs
How to know if I’m curling sufficient weights?
Your ideal curl weight will depend on your age, gender, weight, experience level, and exercise variation. Use the average weights given for the barbell and dumbbell curl above to tally your performance. You’ve nothing to worry about If you’re curling more than the average for your weight class.
How much weight should I use for bicep curls?
Again, the weights you will use will depend on your age, gender, weight, experience level, and exercise variation. You will also have to adjust your weights according to your training goal. Lifters training for hypertrophy should use a weight that allows them to complete 8-12 reps with a picture-perfect form. On the other hand, folks focusing on strength gains will be better off in the 1-5 rep range. [1]
Also Check Out:
Average Bench Press By Weight, Gender, and Experience Level
Average Deadlift By Weight, Gender, and Experience Level
Average Squat By Weight, Gender, and Experience Level
Average Pull-Up and Chin-Up By Weight, Gender, and Experience Level
Average Power Clean By Weight, Gender, and Experience Level
Wrapping Up
Knowing the average curl weight for males and females can help you set realistic goals. You must, however, ensure that you don’t bite off more than you can chew. After you have found the average curl weight for your age, weight, gender, and experience level, you shouldn’t take on that weight in your first gym session.
Use progressive overload techniques to develop the necessary strength to lift the average curl weight for your group and then some more. Remember, always prioritize lifting with the correct form over moving heavy weights. Best of luck!
References
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
Kettlebells Vs. Dumbbells: Benefits, Differences & More
Get the most out of this kettlebells vs. dumbbells debate!
Exploring kettlebells vs. dumbbells as we look to get the most out of our workouts is a worthwhile venture. Many of us may use both kettlebells and dumbbells to enhance our gains, but do we really know the differences and what lies under the kettlebells vs. dumbbells debate? What you will find when using both of these pieces of fitness equipment are they will offer strength, can build muscle, and enhance some cardio needs as you see fit.
But when it comes to boosting all of our gains and seeing the most effective growth, we don’t just want to flounder around and make do with what we can. We want a targeted approach to all things gains and knowing whether to use a kettlebell, dumbbell, or any other piece of equipment can be a game changer. All in all, the right approach can increase training and performance for the best results.
Let’s jump into this and see why the kettlebells vs. dumbbells debate actually exists. Knowing what equipment to use can make or break those gains and you may be surprised once you change things up a bit. With so many options to choose from when deciding on fitness equipment, knowing what each can do will give you a better chance at seeing real success.
Kettlebells: What They Are, Benefits & More
Kettlebells are functional pieces of equipment designed to increase strength and power, and enhance cardio movements. Given the design and handle shape, a kettlebell is easy to use when it comes to higher intensity and more explosive movements. Great for a host of exercises, kettlebells can work for both compound and isolation exercises and will round out any well-structured training program. With a relaxed grip and the right size kettlebell, you will have game changing workouts.
Related: Best Kettlebell Exercises For A Massive Full Body Workout
Benefits of kettlebells include:
Full body workout: Targets many muscle groups and increases strength, endurance, and flexibility for compound movements (1).
Better strength & power: Improve power output for increased lean muscle mass and work on building the base for more explosive movements (2).
Improve balance, stability, & coordination: Enhance mind-muscle connection and improve technique and form to aid in stability and better balance, especially for those bigger lifts.
You will find kettlebells are more versatile and will promote strength and power by optimizing all your movements and giving you the most effective lifts as well.
Check out our list of the Best Kettlebells for more great strength building and endurance enhancing products!
Dumbbells: What They Are, Benefits & More
We all know what dumbbells can do and we use them potentially the most out of all our equipment. Dumbbells work really well for isolation exercises, although they can promote compound movements as well. What you will find with dumbbells is that you can substitute out a barbell exercise easily for a versatile variation that still promotes gains. Easy to grip and build grip strength, while working to build as much strength as possible, dumbbells are a great piece of fitness equipment to try.
Related: Best Dumbbell Exercises For Building Muscle & Toning
Benefits of dumbbells include:
Safe and effective exercise: Dumbbells ensure a safe and effective exercise by allowing you to maintain proper form without too much weight. You still need to focus on technique but these do offer a safe piece of equipment.
Perfect for muscle growth: Work to increase muscle growth by creating time under tension and adding nice resistance to your workouts (3).
Adjust for strength and symmetry: You can work one arm or one leg at a time and work to sculpt a symmetrical physique for all things gains (4).
For dumbbells, you will find these can greatly enhance compound and isolation movements and work to give you the best and most convenient gains possible.
Check out our list of the Best Dumbbells for more great muscle building and toning products!
Kettlebells Vs. Dumbbells: What Are The Differences?
There are plenty of similarities with kettlebells and dumbbells but the slight differences may impact you more than you think. It should be said that these can also be used interchangeably for a number of exercises and what you will target are grip and muscle engagement. Other than that, most of it is similar.
Kettlebells will give you an easy to grip piece of equipment perfect for versatile and functional movements that improve strength and power. Given the nature of a kettlebell design, this piece of equipment can be used for a variety of exercises used to give you the best benefits possible.
As for dumbbells, these are great for working to build muscle and enhance mind-muscle connection. While they are easy to grip, the nature of a dumbbell design makes it more difficult to perform some of those same movements as with kettlebells. Dumbbells will give you great gains to isolation exercises as you can target the muscle specifically, as well as gains to compound exercises since you can go higher in weight, however, keep it controlled as well.
The choice is up to you. Both kettlebells and dumbbells have the ability to increase your gains and allow for the best when it comes to building muscle and sculpting a physique. You need to know your goals and tailor your workouts and your equipment to that. At the end of the day, use both kettlebells and dumbbells in your routine for this will complete and round out a well-structured training plan perfect for gains. Plus, you won’t have to worry about answering the kettlebells vs. dumbbells debate.
Wrap Up
For our lifting goals, kettlebells vs. dumbbells may as well not exist. Both pieces of equipment are great for gains and can enhance our goals for the better. Whether you are looking to improve power, strength, explosivity, or endurance, both kettlebells and dumbbells can help with this one way or another. Give yourself the best chance at success and use both of these pieces of equipment, settling the kettlebells vs. dumbbells debate once and for all.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
Use The Dumbbell Pullover For Monster Chest & Back Gains
A classic to build your chest and back.
It’s an exercise that many people seem to leave out of their routines these days; the dumbbell pullover. Since bodybuilding and fitness became a part of popular culture, training and developing the chest muscles have always been considered the most important muscle to be worked on for the adult male. It’s practically the symbol of manliness anywhere you go. But what is sometimes forgotten about the dumbbell pullover is also the idea of the back and how this exercise can improve both chest and back gains.
So, why the argument for the dumbbell pullover? Well, when you have all the old school pros swearing by the exercise then it may be time to take notice. Frank Zane, Dorian Yates, Ronnie Coleman, and Arnold Schwarzenegger have all sung the praises of this all-time classic. Besides working the chest, all these top bodybuilders have claimed to receive great back gains from the exercise, particularly the lats. The range of motion you can get with this exercise effectively works the entire upper body ensuring some solid gains.
You may be wondering about the rumor that this classic workout can do some serious damage to your shoulders. That may be true when you first start out, particularly when you don’t have the form down and you’re using considerable weight. But all in all, with controlled movements and light to moderate weight, especially for beginners, you won’t be putting too much stress on your shoulders when performing the movement. It’s all about technique, which we will get to shortly.
Let’s dive into the dumbbell pullover and see why this exercise is so great. There are tons of reasons why this should be in your routine and we’ll break down for you all of those benefits you want to see most and why this should absolutely be a part of your overall routine.
Muscles Worked & Benefits Of The Dumbbell Pullover
For the dumbbell pullover, this exercise works multiple muscles, mainly your lats and chest. But what you will see with something like this are secondary muscles that will get great work done as well. Those arm muscles, more specifically your triceps, will see work get done as this muscle works to stabilize your arm and provide the best for this movement. But on the whole, this is effective for building your lats and chest.
Those seeking great benefits will notice that this exercise can provide for quite a few. You want an exercise that will do more than just build muscle, although that is highly important. But something like the dumbbell pullover can do this and much more and is a great way to see gains while also supporting your physical health and improving other lifts.
Benefits of the dumbbell pullover include:
Building muscle: This exercise will work to build strength and size in your back and chest by working those muscles, increasing resistance, and giving them a chance to grow. All in all, this is a great exercise for building sports specific and functional muscle.
Work secondary and stabilizer muscles: With this exercise working secondary muscles, you will see those smaller, often forgotten stabilizer muscles get good work done. This will only enhance your overall gains, even if they aren’t the ones to traditionally make a physique pop.
Increase flexibility and mobility: Working with this exercise and having your shoulder be a pivotal point of movement, you improve the range of motion while also increase flexibility and mobility for the best gains possible.
Enhance stability: With increased muscle and better flexibility and mobility, you start to build all-around gains leading to more stability. Plus, an increase in chest and back strength work for full body stability as these are obviously two large muscles.
How Best To Perform The Dumbbell Pullover
Here are the steps for performing the dumbbell pullover effectively (1). It is important that you work to perform this with the best technique so you see great gains while also keeping yourself safe from injury, or at the very least unwanted pain.
Lie flat on a bench with your feet firmly planted on the ground in front of you. Grab your desired dumbbell of choice.
Engage your core and lift the dumbbell so it is above your chest. Be sure to keep your feet as firm on the ground as possible.
When ready, gently lower the dumbbell over your head, keeping your core engaged and a slight bend in the elbow, although your arms will be almost straight.
Once the weight is near your ears, reverse the movement and bring the weight back over your chest.
Repeat for your desired number of sets and reps.
Dumbbell Pullover Alternatives
When it comes to a great alternative, what you need most are those exercises that will give you similar gains but those which will diversify your workout. For alternatives to the dumbbell pullover, what you will find are those exercises that will work your back and chest so you see great gains all around.
Dumbbell pullover alternatives include:
These are just to name a few, but by looking into other alternatives, you can structure a good training plan and one that will work well for your gains. Plus, this will keep those workouts as engaging as possible so you never grow bored.
Check out our list of the Best Dumbbells for more great lifting products!
Wrap Up
The dumbbell pullover is a fantastic exercise to see great gains and can work wonders for you and all your goals. An effective exercise to build chest and back strength, what you will find is other muscles worked that can aid in your overall aesthetic and physical wellbeing. By performing this, or any of the great dumbbell pullover alternatives you will find, you start to give yourself the best chance at improving strength, size, flexibility, mobility, and much more. Consider the dumbbell pullover today and see what it can do for all your goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Reference
Leavy, C. (2004). “Dumbbell Pullover”. (source)
Best Dumbbell Exercises For Building Muscle & Toning
Build muscle and tone your physique with a great pair of dumbbells.
Using dumbbells in your routine seems to be a staple now. With so much equipment to use, we often stick to those exercises we know will build muscle and help us tone so we see only the best gains. However, with dumbbells, you will find you can really enhance every muscle with the wide variety of exercises available to you.
Dumbbells are not foreign to us, as they are a staple piece of equipment. But we often neglect to realize that dumbbells can help us tone and shape our physique. By working to counter act muscle imbalances, dumbbells are great for giving us a symmetrical aesthetic and a well-rounded physique, on top of building worthwhile muscle.
As we get into these exercises below, you may disagree with our “best of” list. That’s okay because certain exercises work better for others. If you find you ever want to change up your workouts for better growth and gains, then definitely check out some of these awesome exercises.
Let’s jump into dumbbells and take a look at what exercises really make dumbbells work to our advantage. These exercises are the best for each muscle group and will definitely take your workouts to new heights.
Benefits Of Dumbbells
The benefits of using dumbbells in your workouts are too hard to ignore. Great for training and for small spaces, dumbbells can be a game changer when it comes to building muscle and toning your physique. As convenient and versatile pieces of equipment, what you will find is something that cannot be replaced easily for what it can do for all your gains.
Benefits of dumbbells include:
Perfect for building muscle: Dumbbells are perfect for increasing muscle growth by creating time under tension and adding nice resistance to your workouts. Plus, you can always increase in weight for continued gains (1).
Adjust for strength and symmetry: You can work one arm or one leg at a time with dumbbells and this will be perfect when it comes to strength and symmetry for the ideal physique. This helps avoid any muscle imbalances (2).
Add variety and versatility to workouts: With dumbbells, you get the best of all worlds as they can be used for a variety of workouts and different exercises to challenge you. If you don’t feel like a barbell or kettlebell, then use dumbbells!
Best For Each Muscle Group
Let’s take a look at these exercises and explore what we think are the best dumbbell exercises for each muscle group. What you will find is that maybe you have different ones you enjoy best. Let us know and maybe you will change our minds.
Quads: Goblet Squat
The goblet squat is the perfect exercise to replace the barbell squat and can improve strength, mobility, and build mind-muscle connection when you do transfer over to the back squat. You will find you can really work your range of motion with this exercise.
Biceps: Alternating Bicep Curls
Of course, the alternating bicep curl is a classic exercise and one that has stood the test of time. By working each arm independently you start to build each arm to its respective size while working on symmetry. These are great during your workout, or for an end of the workout punisher to push through fatigue and build real strength.
Triceps: Triceps Kickbacks
A great triceps isolation exercise, kickbacks allows you to build strength and size effectively and with ease. Not only does this build muscle and strength, but it also will enhance stability in your shoulders and arms to assist sport specific and functional movements. And you need a great triceps workout to develop that horseshoe-shaped arm.
Chest: DB Bench Press
This exercise gives you a chance to work towards chest growth in a slight variation of the traditional bench press. If anything, this exercise makes it a bit more challenging because you have to balance two dumbbells as opposed to the even feel of one barbell. You won’t lift as much weight, but you will certainly still build muscle.
Back: Renegade Rows
Renegade rows work to build upper back and lat size while improving stability. With you in the push-up position working to row each dumbbell from that fixed point, you will find your core will be challenged as well as your lats. It is important to keep your feet planted on the ground and to not rotate your trunk so as to avoid injury and also get the most out of this exercise.
Shoulders: Arnold Press
The Arnold press is one of those shoulder exercises that you must know about for it can create those boulder shoulders in no time. What you will find with this exercise is a great movement perfect for developing arm strength and size while working to achieve a nice physique. This exercise is effective, but with the twisting of the dumbbell and the load on your shoulders, stretching and being careful are essential.
Hamstrings: Romanian Deadlift
The Romanian deadlift is one to build functional ability while also building up those hamstrings so they perform better overall. A real test of balance and stability, what you will find with this exercise is something to challenge you but also be rewarding in the end. A great way to target muscle imbalance, RDL’s are your one stop shop for hamstring gains.
Check out our list of the Best Dumbbells for more great muscle building and toning products!
Wrap Up
Dumbbells and their ability to boost our workouts are not to big ignored. A necessary piece of equipment in our workouts, what you will find is serious gains can be made to each muscle group. These exercises are the best of each, in our opinion, but let us know if you have a different one. The best part is, what works for one may not work for another, but with so many options out there, we can certainly try to find them all.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Resources
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
How The Dumbbell RDL Is A Great Deadlift Variation
Build strength in your legs and back with this great exercise.
The dumbbell RDL, short for Romanian deadlift, is an exercise many of us have potentially tried. But for those who have not, this alternative exercise is one to really give you a great chance at seeing great gains in your lower body and back while promoting better form. It is challenging, but can be satisfying once you nail this down for developing these muscles will prove to help your results greatly.
Why care about our legs and back? Both of these muscle groups work to promote balance in us either for sport specific or more functional movements and as a result, we are better able to tackle any challenge that comes our way. Having strong legs also promotes power and speed, while a strong lower back will assist with our posture and overall form. The dumbbell RDL is a great exercise to help with both these muscle groups as we seek the best for our gains.
Let’s take a look at the dumbbell RDL and see what makes this exercise so great. From what it is, to muscles worked, the many benefits associated with it, and how to perform it, you will have all the information you need to take this exercise head on. Plus, you won’t be disappointed by the results.
What Is The Dumbbell RDL?
The dumbbell RDL is a great strength building exercise for your lower body and back. This is designed to boost strength, but also power, speed, balance, and explosivity. A nice alternative to the deadlift (1), you don’t lift nearly as much weight, but you do focus on form, allowing for mind-muscle connection work to be done, while also preventing injury.
For those wanting to do more compound movements, by increasing strength in your posterior chain, this helps strengthen those muscles needed down the line. While this exercise can be done with a barbell, using the dumbbell allows you to focus on any muscle imbalances that may hurt your gains and overall results.
Muscles Worked
With the dumbbell RDL, the main muscles worked from your lower body are your hamstrings and glutes, and from your upper body is your lower back. This is a result of engagement pre-movement, as well as during, with your hamstrings and low back feeling a stretch throughout while your glutes are engaged for balance and better stability. By focusing on the posterior chain, you also allow yourself a better foundation for those compound movements that may come up on other training days (2).
Other muscles that do feel some work done are your core muscles as a result of increased engagement, your traps and forearms from the necessary grip, and your back as a whole since this movement does require real stability. By working so many muscles, you can get your body in tune with itself so when those bigger lifts roll around, you have no problem taking them on.
Benefits Of The Dumbbell RDL
The benefits of this exercise, while of course include strength building, will make you want to try this, especially for those athletes looking to take their abilities to the next level.
Benefits of the dumbbell RDL include:
Increased strength: Build more strength in your hamstring, glutes, and low back, as well as other muscles needed for the movement.
Promote balance: As a challenging exercise, and one that requires your core engagement for stability, you can build a better foundation for balance that translates to other parts of your workouts (3).
Promote better form: Needing to put a real emphasis on form, you can build mind-muscle connection and stay free of injury (4).
Learn better hip mechanics: Our hips tend to be vulnerable and learning how to properly use them, especially with weight attached, can be a game changer in the long run.
Nice deadlift variation: Slide this into your workout for a deadlift variation that works to build strength with less weight needed, while still preventing unnecessary injury.
How To Perform This Exercise
Here are the steps for performing the dumbbell RDL. As said before, while this can be done with a barbell in similar fashion, using dumbbells allows you to build better grip strength and tackle any unfortunate muscle imbalances.
Stand with your feet about hip-width apart and hold a dumbbell in each hand. Your grip will be overhand.
Engage your core as you get ready to begin the movement. Be sure to keep your chest up.
Bending slightly at the knees, hinge from your waist and lower the weights to the ground. Your arms will be straight and you should feel a stretch in your hamstrings and low back.
When ready, slowly return to the starting position while keeping your core engaged.
Repeat for your desired number of reps.
Best Way To See Increased Growth
For those of us looking to see increased growth, looking to those supplements that can help us is incredibly important. For some essentials, a pre-workout, intra-workout BCAA, and protein powder are all great to have and will work wonders for our pre-, mid-, and post-workout gains. Other supplements that work well after performing the dumbbell RDL are creatine for boosting strength and size as well as casein protein for that overnight repair as your body looks to recover and heal those worn down leg and back muscles.
Wrap Up
The dumbbell RDL is a great exercise to really focus on your posterior chain while building strength in your hamstrings, glutes, and low back. By putting an emphasis on these muscles you work for power, speed, balance, and explosivity while of course building overall strength. A challenging exercise, this is a great one to replace the deadlift for you will still see gains without the additional risk of injury. Give the dumbbell RDL a try and see how this fits into your routine.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Bird, S.; et al. (2010). “Exploring the Deadlift”. (source)
Ridder, E.; et al. (2013). “Posterior muscle chain activity during various extension exercises: an observational study”. (source)
Iacono, A.; et al. (2016). “Core stability training on lower limb balance strength”. (source)
Calatayud, J.; et al (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Eight Best Dumbbell Exercises For Your Hamstrings
Check out some of the best dumbbell exercises to strengthen your hamstrings!
Generations of gym teachers and track coaches told kids to put one foot over the other, bend over and hold. Surely someone thought it made sense to limber up before a run by pushing against a tree.
Such stretch-and-hold moves are better than nothing, of course, and studies support the value of static stretching. But it takes more to loosen and strengthen the hamstrings, now more than ever in a world where we spend most of our time sitting, thus shortening our hamstrings, tightening our glutes, and rendering our bodies more susceptible to injuries.
Thankfully, there’s perhaps no body part that can be more effectively stretched and strengthened at the same time than the hamstrings. In this 30-minute dumbbell workout to build your hamstrings, we’ll work through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Dumbbell Step-Ups
What it does: It’s a simple but effective way to stretch the hamstrings while activating the glutes.
How to do it: Stand holding dumbbells with one foot on a box or step, leaning slightly forward. Squeeze your glute and stand tall, bringing your back foot to the step/box. Step back down and repeat.
How many? 4 sets of 10 reps per side.
2. Inverted Hamstring
What it does: This move forces you to fire (activate) your glutes and stretch your hamstrings. Practicing such movements becomes a habit in the gym and everyday life.
How to do it: Balance on your right foot, keeping tummy tight and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 10 reps per side.
3. Dumbbell Squats
What it does: This simple but challenging weight room standby stretches and strengthens the hamstrings.
How to do it: Stand holding a pair of dumbbells on your shoulders with elbows pointing straight ahead. Squat until your thighs are parallel to the floor. Push through the hips to return to a standing position.
How many? 4 sets of 10 reps.
4. Bent-Over DB Row, One-Arm, One-Leg
What it does: Not only does this challenge you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper.
How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. Drop your chest and lift the leg opposite your free hand to create a “T” with your body. Grab a dumbbell with your free hand, pull it to the side of your waist and then lower it. Do 10 reps on one side and then repeat with the opposite arm and leg.
How many? 4 sets of 10 reps per side.
5. Romanian Deadlift
What it does: Start with a light set of dumbbells. Form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How to do it: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How many? 4 sets of 10 reps.
6. Lateral Lunges
What it does: Lateral movement is important to the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the hamstrings, along with the glutes and quads.
How to do it: Stand holding a dumbbell in each hand at your sides. Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 4 sets of 10 reps per side.
7. Split Squat – Back Foot Elevated
What it does: It requires a deep hamstring stretch to do properly while also working the glutes and quads.
How to do it: Holding dumbbells at your sides, place your back foot on a bench and step out into a split stance. Lower the hips by squatting back and down. Without letting your back knee touch the ground, push off the front leg to return to starting position. Complete set on one side before switching sides.
How many? 10 reps per side.
8. Romanian Deadlift – 2 Arm, 1 Leg
What it does: For all the reasons the traditional RDL is effective, along with the added challenge of instability.
How to do it: Stand on one foot holding dumbbells in each hand. Bend forward from the waist, lowering the weights as your non-supporting leg lifts behind you. Squeeze your glutes and contract your hamstrings to return to the starting position. Complete the reps on one side before switching sides.
How many? 4 sets of 10 reps per side.
Eight Best Dumbbell Exercises for Your Chest
Here are the best dumbbell exercises to pump up your chest.
Dumbbells tend to get overlooked when it comes to working the chest. Guys tend to prefer a traditional barbell bench press and save the dumbbells for other body parts.
But dumbbells provide not only a tough chest workout but the added benefit of improving shoulder stability. Plus, you’re more likely to have access to dumbbells, whether at home or when working out of modest hotel gyms. Some research suggests dumbbells are easier on the elbow joints than barbells when working the chest.
Adjustable dumbbells, relatively unusual 15 years ago, now are commonplace and affordable, eliminating the need for an expensive, space-sucking rack of iron at home. Best of all dumbbells work for almost every lift. So, while kettlebells or barbells might be better for some lifts, dumbbells usually are an adequate substitute for those moves and preferable for others.
Of course, where the chest is involved, it helps to also have a bench, preferably an adjustable one. In this 30-minute dumbbell workout to build your chest, we’ll hammer through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results with minimal time and equipment.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Dumbbell Bench Press
What it does: This stabilizes your shoulders in addition to providing the same chest benefits as the traditional barbell bench press.
How to do it: Lying faceup on the bench, holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Lower the dumbbells together, touching the outside of your shoulders, then push them back up.
How many: 4 sets of 10 reps
2. Hang Snatch – 1 Arm
What it does: It’s a full-body exercise with power coming from the hips, but your chest is the unsung contributor of this move providing stability in the “catch” phase.
How to do it: Stand with feet shoulder-width apart while holding a dumbbell straight down in front of you. Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. Explode in one motion, extending the hips quickly and pulling the dumbbell straight up. When the weight reaches maximum height, drop your body underneath and catch it overhead. Lower back to starting position.
How many? 4 sets of 10 reps.
3. Dumbbell Incline Bench Press
What it does: It hits your chest at a different angle, forcing you to place more emphasis on your upper chest as well as the front of your shoulders.
How to do it: Lying face-up on a bench set at a 45-degree angle. Holding dumbbells at the outside edges of your shoulders, lift the dumbbells straight up over your chest. Lower the dumbbells, touching the outside of your shoulders, then push them back up.
How many? 4 sets of 10 reps.
4. Dumbbell Flys
What it does: Few movements so effectively challenge the pecs while also hitting the shoulders and biceps.
How to do it: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with elbows slightly bent, palms facing each other. Separate the hands and lower the dumbbells to the sides until you feel a stretch in your chest. At the bottom of the movement, your palms should be facing the ceiling. Reverse the motion until you reach the starting point, a movement some liken to “hugging a barrel.”
How many? 4 sets of 10 reps.
5. Dumbbell Bench – One Arm
What it does: This builds strength in the shoulder and chest like a conventional dumbbell press while also placing more emphasis on stabilizing the shoulder.
How to do it: Lie on a bench with your left glute and left shoulder blade on the bench and right glute and right shoulder blade off the bench. Hold a dumbbell in your right hand and hold on to the bench with your left hand above your head. Lower the weight until your elbow is in line with your shoulder. Return to starting position. Continue for 10 reps and then switch sides.
How many? 4 sets of 10 reps per side.
6. One-Arm, One-Leg Dumbbell Row
What it does: This is a total body exercise but one that works the chest, too. You’ll get a stretch of the hamstrings and it also challenges the lats.
How to do it: Stand on one leg, gripping a stable surface in front of you (perhaps the dumbbell rack or bench) with one hand. Bend by dropping your chest and lifting the leg opposite your free hand. Grab a dumbbell with your free hand. Pull it to the side of your waist and then lower it. Do 10 and switch sides.
How many? 4 sets of 10 reps per side.
7. Bridge Chest Flys
What it does: By placing yourself in a bridged position, you target the pecs while getting the normal glute and hamstring benefits of the bridge.
How to do it: Lie on your back on the floor or a mat with knees bent and feet flat on the floor, holding dumbbells over your chest, palms facing each other. Squeeze your glutes and press the balls of your feet to the floor, creating a line from knee to shoulder. Lower weights and hips together, pausing at the bottom and then bridging back up as you bring the weights back together.
How many? 4 sets of 10 reps.
8. Alternating Dumbbell Bench Press
What it does: The alternating dumbbell press challenges the chest to stabilize more than a barbell bench.
How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. At the top of the movement, push farther with both hands, as if trying to punch the ceiling.
How many? 4 sets of 10 reps
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Eight Best Dumbbell Exercises for Your Biceps
Here are dumbbell exercises to work into your bicep routine.
The biceps figure into most moves in the weight room and everyday life and yet advocates of core training and functional movement suggest time spent isolating the biceps could be better spent on movements that target more areas of the body at once.
The core crowd has a point, though there’s nothing like a rigorous biceps-focused workout to produce the sleeve-bursting guns you want. When it comes to isolating the biceps, dumbbells do a better job than machines, barbells, and even chin-ups. And if you’re still looking for more benefit for your workout time, consider that studies suggest that the biceps help stabilize the shoulders.
In this 30-minute dumbbell workout to build your biceps, we’ll hammer through four sets of these eight moves in a circuit fashion, alternating between pushing and pulling movements, so we can produce maximum results with minimal time, resting only briefly between sets.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
1. Bicep Curls
What it does: It’s simple yet challenging and a mainstay of any bicep workout.
How to do it: Stand with feet shoulder-width apart and biceps at your sides. Keeping your elbows still, lift the dumbbells to your shoulders as you rotate your palms to the ceiling. Keep your back still and stomach tight. Return to starting position.
How many? 4 sets of 10 reps.
2. Farmer’s Carry, Racked Position
What it does: The traditional farmer’s carry is an effective full-body move that also challenges endurance as you increase distance carried. By carrying the dumbbells in a racked position (heads of dumbbells at shoulder level) we isolate the biceps.
How to do it: Carrying the dumbbells in a racked position, walk for 30 seconds – 15 seconds out and back or in a loop around the gym.
How many? 4 sets.
3. Four-in-One
What it does: This keeps your biceps under tension for four sets in one.
How to do it: Start with light dumbbells and curl 10 times. Next curl halfway, pausing for a second just above your navel at each of 10 reps. After that, take the dumbbells up and descend just below your pecs, again pausing for a second before returning for 10 reps. Finally, do 10 more full reps.
How many? 4 sets
4. Dumbbell Row
What it does: Though it’s more of a back and shoulder exercise, it targets the biceps. By placing this move between two curl exercises, it allows us to keep moving without rest.
How to do it: Place a dumbbell on either side of a flat bench. Place your left leg on the bench, bending forward from the waist until your upper body is parallel to the floor. Place your left hand on the other end of the bench for support. Grab the dumbbell off the floor with your right hand while keeping your back straight. Lower to the floor. Do 10 reps and switch sides.
How many? 4 sets of 10 reps per side.
5. Hammer Curls
What it does: The neutral grip targets the forearms but also hits the biceps.
How to do it: Standing with feet shoulder-width apart, hold a set of dumbbells with a neutral grip so your hands face each other. Curl the dumbbells to shoulder height, keeping hands facing each other. Pause at the top of the lift, squeezing the biceps, and then lower to starting position.
How many? 4 sets of 10 reps.
6. Renegade Rows
What it does: It’s a simple yet challenging move that hits the biceps and also the back, shoulders, and triceps.
How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. Pause for one second at the top and return the weight slowly to the start position. Repeat on the other side.
How many? 4 sets of 10 reps per side.
7. Split Dumbbell Curl to Press
What it does: It isolates the biceps while also targeting the shoulder and overall core strength.
How to do it: Stand holding dumbbells at your sides and resting your front foot on a bench at mid-thigh height. Perform a biceps curl then press the weight over your head. Do 10 reps then put the opposite foot on the step for your next set.
How many? 4 sets of 10 reps.
8. One-Arm, One-Leg, Dumbbell Row
What it does: A variation on the traditional one-arm row works the biceps while also challenging the hamstrings.
How to do it: Keep your non-lifting hand balanced on a dumbbell rack or bench.
Extend the corresponding leg of your lifting hand back. Not only does this push you to work each side independently, as with a traditional one-arm row, but you work your hamstrings while inevitably lowering the dumbbell deeper.
How many? 4 sets of 10 reps to each side.
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