Category Archives: Exercises

Dumbbell Forearm Exercises

Two dumbbell forearm exercises for you guys:

  • Dumbbell Wrist Curls
  • Dumbbell Forearm Curls

That's it? Yes, unfortunately forearms can't be trained with a big variety of workouts. There are only these two exercises that you can do with dumbbells. [...]

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Dumbbell Leg Exercises

Wondering about dumbbell leg exercises? I am not a big fan of leg workout with dumbbells.Yes I do calf raises and sometimes lunges, and that's pretty much it, and you?

First things first, which leg exercises can we do with dumbbells?Here is the full list:

  • Dumbbell Squat
  • Dumbbell Lunges
  • Step Ups
  • Deadlifts/Stiff Leg Deadlifts
  • Calf Raises

Dumbbell Squat
Let's start from the one that I don't like. [...]

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Dumbbell Bench Press for Chest Workout

As there is a version with dumbbells for each barbell exercise, dumbbell bench press is the dumbbell version of the barbell bench press.As its big brother, it has the purpose of developing strength and mass of the whole pectorals muscles.

Dumbbell bench press is harder than the barbell version

The range of motion is wider, for example you can lower the weights more than a barbell because your chest won't stop the movement. [...]

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Close Grip Bench Press for Tricep Workout

Close grip bench press is to be considered part of the compound exercises because it's just like a classic chest bench press with a closer grip that emphasize the work on the triceps instead of chest muscles.The closer the grip the more you focus on triceps, the wider the grip the more you focus on chest. [...]

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Dumbbell Ab Exercises

Compared to other muscle groups, dumbbell ab exercises are quite limited.There are only two exercises for abs that can be done with dumbbells.

One is for the front abs and one is for obliques:

  • Dumbbell Crunches
  • Dumbbell Side Bends

That's it. [...]

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Free Barbell Squat for Legs Workout

Free barbell squat is by many considered THE exercise. The best, most powerful and effective exercise to build muscle. The one that gives the average bodybuilder the greatest results in terms of muscle gains in legs and not only.

I always get excited when I talk about free squats. [...]

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Barbell Bench Press for Chest Workout

Even though you probably already know it, I want to specify that barbell bench press is the main exercise for mass and strength development of the entire chest muscles.

With this exercise the use of triceps is really emphasized, and also shoulders are involved. [...]

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Standing Barbell Curls for Bicep Workout

Standing barbell curls is an isolation exercise for bicep workout that has the purpose of developing strength and mass of the entire bicep.In fact, the brachialis is involved as well as the frontal. [...]

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20 Rep Squat for Massive Gains

If I had to choose only one exercise to cover my legs workout that would be 20 rep squat.

I've been doing this program for quite a while and let me tell you, it's the best leg workout I've ever done.

It's known that the best way to build mass on your legs is doing high reps. [...]

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