Whether you’re stuck indoors or making the most of a hotel gym (maybe even your own home gym), there’s no denying the impact of dumbbell exercises. They’re incredibly versatile, allowing you to target the full body or work specific parts. Go light to ramp up the intensity of a HIIT circuit. Go heavy to maximize hypertrophy, working through supersets or time under tension. They can take the place of barbells and kettlebells and help you reach your goals, be it weight loss, mass, endurance, or just a more athletic-looking body.
Not sure how many reps to go with? Use our rep range guide. We highlight the benefits for using high reps (15+), low reps (5 or less), and moderate reps (8-12) depending on your goals. Check out our favorite 30 dumbbell exercises below. Work them into your workouts and start seeing results.
To get you inspired, here are some of our top dumbbell-only workouts:
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