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How To Gain Muscles With Dumbbells?

Nothing should stop you from achieving your fitness goals. If you are someone who lives a busy life and does not have a lot of time to invest in a gym, why not give dumbbells a try? You might have heard people say that give a man a pair of dumbbells, and he will crank up some sets and curls to achieve some defined biceps, shoulder raises, and firm chest. 

Well, dumbbells are so versatile and fun that you won’t feel like keeping them down. You can try a wide range of exercises that target different muscle groups and increase your speed of muscle gaining. They are compact and are easy to store, and you can use them in the comfort of your home.

8 Simple Ways To Gain Muscles With Dumbbells

We have listed out these eight reasons for you to switch to dumbbell training. Read this article until the end to understand why I say so. I have based my views on well-researched studies that I am confident will convince you.

Let’s dive deeper into our article on how to gain muscles with dumbbells. Here we go!

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Credits: Photo by Derwin Edwards from Pexels

1. The 2-In-One Action

Dumbbells allow you to target both the aspects of weight training- increasing the size of your muscles and then improving their strength. Your entire workout plan can be charted out, keeping dumbbells at the center. It is a perfect pick for both

  • Bodybuilders who want to devote their attention to shaping their muscle, or the aesthetics by powerlifting or more, and
  • Beginners who want to focus on the strength aspect and size and diet is on a little lower side

2. Travel-Friendly Design – Now Workout Anytime, Anywhere!

Training independently on dumbbells will take a lot of your time, energy, and patience. They will give you pain at the start. But, trust me, it is to make you a strong and better version of yourself. 

Ironmaster and Powerblocks are two top-rated adjustable dumbbells that you can try out. The main reason why people prefer them is that they take no space to fit in. If you are restricted with tight spaces, adjustable dumbbells like these are a go-to. 

I have written a comprehensive comparison article about them in my blog. You can read it here, to find out what suits your needs the best. Buying a dumbbell is a one-time investment and thus needs to be taken based on strong research.

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Credits: Photo by Andrea Piacquadio from Pexels

3. Versatility and Reliability

You must have observed that machines usually allow only one set of motion that places the load on a single muscle or muscle group. Dumbbells, on the other hand, allow you to perform a variety of movement patterns. 

You can target your one hand or one leg at a time too. When it comes to reliability, dumbbells feature an ergonomic design to give you a firm grip for safe handling. 

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Credits: Photo by Andrea Piacquadio from Pexels

4. Greater Muscle Activation

When compared to barbells, dumbbells are known to give you more muscle activation. According to the paper published in 2016, from the Journal of Strength and Conditioning Research, they say that dumbbell presses facilitate higher pectoralis major activation than the barbell bench press.

You can also read this extensive EMG analysis by Bret Contreras that supports these views. Inside the Muscles: Best Chest and Triceps Exercises

Dumbbells allow you to move your hands in a natural path that best suits your body structure. It adds convenience to your workout routine and prevents you from backaches and injuries. 

For more details, you can read this article: (PDF) Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets

5. Prevents Muscle Imbalances

This is one of the major advantages of using dumbbells. Now since you can work with one hand at a time, your body cannot subconsciously favor a particular side. This will help give you perfectly sized biceps and prevent irregularities. 

Also, they help to identify any strength imbalances that developed through life. It can be because of lifting your briefcase in a single hand, playing badminton, tennis, driving, or any other activity. With dumbbells, each side gets its fair share of exercise. 

6. Improves Your Cardiovascular Health

Regular weight training helps in pumping oxygen to your heart and keeps you safe from future health risks. A study conducted on adults in Kelantan, Malaysia stands to prove so. 

According to a new study, weightlifting for less an hour every week can reduce the chances of heart attack or strokes by 40 to 70 percent. Isn’t that great! It also says that these results are independent of all the other exercising tasks that you perform, like running, walking, or aerobics.

For more information like this, you can read this article as well: Dumbbells and ankle-wrist weight training leads to changes in body composition and anthropometric parameters with potential cardiovascular disease risk reduction

7. Can Help Keep Your Bones Strong

Remember that after the age of 30 years, your bones start to lose mass and become weak. To not face issues like osteoporosis, one should incorporate dumbbell training from a very young age.

Dumbbell training is resistance training and creates a force on your bones that will make them strong.

8. Make You Smart And Confident

Looking like 30 when you are in your 50’s is a great feeling. Who doesn’t want to look young for the age? Exercising with dumbbells boosts your metabolism. Your muscles work in real-time, making you more spontaneous and smart. 

It is transformative. They help you lose weight faster and naturally build mass and gain muscles with dumbbells. You will achieve small goals every day and will be happy to witness the transformation.

This will build your self-esteem and confidence. You will experience better sleep patterns and will be productive at work.


Dumbbells can be a great way to exercise in the comfort of your home. You don’t need to dedicate a specific time range from your already busy routine to the gym now. You can pull them out from your cupboard whenever you wish for in the day. 

Machines may fail to train and strengthen small muscles, ligaments, and tendons that are responsible for stabilizing your joints. Dumbbells can be a great way to let these supporting tissues and secondary muscles adapt and grow without any chances of injuries. 

You should surely choose them as your first friend as you put a step towards this journey of transformation. You will cherish them for your life. These are some of the benefits of how to gain muscles with dumbbells.

Author’s Bio

Robert William is the founder and editor of Fit Territory. He has invested two decades in the Fitness Industry first as a consumer than as a Teacher and Trainer. Now he is sharing his knowledge about the various fitness equipment and supplements so that users can pick the right supplement and exercise machine.

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