Most Underrated Dumbbell Exercises You Should Try

May 14, 2024

Do you need to do more with the dumbbells at your disposal? You hit the gym, identify the sets you want, and it still feels like you need to make progress. You’re not alone; many fitness enthusiasts struggle to get the best out of their dumbbell routines.

The answer lies in trying some of the most underrated and less popular dumbbell exercises. These workouts carry many benefits, such as increased stabilization and muscle activation. Also, many athletes and gym buffs like you add to their diets, thanks to its potential to help you push past fatigue, develop balanced muscles, and reach your fitness and professional goals.

Let’s walk you through the top exercises you can do with dumbbells. The best part? You don’t have to be a seasoned gym campaigner.

Goblet Squat Reps

Are you starting your fitness or muscle-building journey? You can do this exercise to work your quads, calves, glutes, abs, and arms. It also helps with your grip strength, which can come in handy during other weight training.

To perform the workout, stand with feet wider than shoulder-width, then hold a dumbbell with both hands in front of your chest. Collapse back into a squat, then drive back up. Repeat a couple of times. This exercise is perfect for glute activation at any level.

Bicep Curls

The bicep curl works your biceps and generally gets your arms pumped up. Hold a dumbbell in each hand and with your arms by your sides. Now, curl the weights to shoulder level while contracting your biceps to perform the bicep curl.

This exercise often goes underrated, but it’s the perfect way for a beginner to start. However, start small and with comfortable dumbbells before adding the weights. Testolone will also help you build stamina and endurance through multiple reps.

Arnold Press

The Arnold press works the deltoids, triceps, and traps. Invented by Arnold Schwarzenegger, it represents a potent upper-body workout that hits all three sections of your deltoid – the round-looking muscle that caps your shoulders.

It’s easy to perform, too. Sit on a bench with the dumbbells in front of you and palms facing your shoulders. Push them over your head and rotate your arms until your palms turn against you. Now, make your arms straight, pause, and reverse the movement.

If you want to add power and strength to your arms, this exercise builds the thickness and width you need.

Renegade Rows

Expand with the renegade row to target your rhomboids, abs, traps, biceps, triceps, forearms, and lats. Do this correctly, and you’ll be developing a solid back.

With two dumbbells, press up with your hands on the handles. Ensure your core is tensed, then row the right dumbbell up to your abs before returning to the starting point. Repeat on the left side to complete one rep.

According to experts, you shouldn’t focus solely on the ‘row’ aspect of this exercise. For the best results, double down on your plank positioning.

Dumbbell Clean

Work your glutes, calves, biceps, and quads with this straightforward workout. However, it takes some power to perform this exercise, helping you build lean muscle tissue and extra energy. It rushes blood to your glutes, hamstrings, shoulders, and arms, optimizing muscle-building efforts.

Start this exercise by flopping your writs to face front, then bring the weights to your shoulders, slightly jumping as you do so. Now, gently straighten your legs to stand, then lower the weights to your thigh before assuming a squat position. Repeat several times.


Try these dumbbell exercises to give you a healthy push towards general fitness and strength. You’ll feel energized after the muscle activation, recruiting more muscle fibers to help you power through intense physical activities.

Dumbbell exercises are known for being effective at overloading the muscles for hypertrophy, leading to an increase in the range of motion. With the correct form and effort, they’re easy to perform. Whether a competitive athlete or fitness enthusiast, a Selective Androgen Receptor Modulator like Testolone RAD 140 can help you avoid fatigue and injuries. It’s a great option, as it can help you build lean muscles for optimal physical performance.

However, it is critical to consult a doctor before taking this supplement. They can provide better medical guidance regarding its positives and potential downsides.

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