Dumbbell Exercises to Help Gain Muscle Mass

If you are looking to gain muscle mass with just dumbbells (you can buy dumbbells online here), you have come to the right place. Gaining muscle mass does take time and requires effort on your part. However, with determination, you will be able to achieve the results that you have been looking for. You can use any of the following exercises to achieve muscle mass but just remember that all exercises target a different muscle group.

Dumbbell Bench Press

If you are looking to target muscle mass in your chest area, the dumbbell bench press is one of the best exercises for this area. The best part is that it does not require you to have a flat bench to be able to perform this exercise. This exercise also targets your shoulder muscles as well as your triceps. You can do an incline bench press as well as a decline bench press only if you have access to a reclining and declining bench. The incline bench should be set at a 45-degree angle in order to help target the necessary areas.

Alternated Biceps Curl

Another classic dumbbell exercise to help you gain muscle mass is the alternated biceps curl. It will help to strengthen your bicep muscles as well as your forearms to a certain degree. All you will need to do is raise both dumbbells at eh same time to achieve the best results. You can perform this exercise in a few different variations. You can use the hammer variation, concentrated variation, or preacher curl pad if access is available.

Shoulder Press

Targeting shoulder muscles requires you to perform the dumbbell shoulder press exercise. You will need to raise both hands at the same time in order to properly perform this exercise. You can also push one hand up while lowering the other hand in alternating positions. If you have a low ceiling at home, you can even try doing this exercise while sitting down. If you have access to a vertical bench, you can try performing this exercise if you do not want to use any of your back muscles. However, this will require your triceps to do a little bit of work too.

Triceps Kickback & Lateral Raise

Another all-time classic is the triceps kickback. You will need to place your knee on a flat surface such as a bench to perform this exercise comfortably. If you can, you should make sure that you keep your upper arm as still as possible throughout the duration of the exercise in order to gain the maximum workout to your triceps.

You can also try the lateral raise dumbbell exercise to target your shoulder muscles both outer and middle. You can easily perform this exercise in a sitting position or while using back support.