The 8 BEST Dumbbell Exercises | Made Better!! (NEW) – ATHLEAN-X™

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The best dumbbell exercises are tough to come up with when you realize just how many options you have to choose from. That said, I did this in a very successful video I made awhile back where I selected the 8 best dumbbell exercises for building muscle and athleticism. If you haven’t seen that then you should really check it out. In the meantime, we are all about progress here and I am looking to raise the bar once again. Here I am going to make those incredibly effective dumbbell exercises even better by putting the science back in strength yet again.

One of the most impactful concepts that you can bring with you to the gym is that of the science of strength curves. Did you know, an exercise can have a very different effect on your body depending on whether you perform it with a dumbbell, barbell, bands, cables, etc. In fact, the exact same exercise movement done with a different training tool can be felt in an entirely different way even though the move is the same to a bystander watching you perform it.

This is due to the varying strength curves of exercises when done with different pieces of equipment. For instance, when doing a dumbbell curl, the strength curve is such that the exercise starts out rather easy and gets incredibly difficult in the middle of the range of motion (when your elbows are bent to 90 degrees). From here however, the tension once again dissipates and the exercise becomes easy again at the top of the movement. This is because the force of gravity acting down on the dumbbell is now parallel to the moving limb and very little work is being done by the biceps.

On the other hand, if you were to perform the same curl but with a band your muscles would experience something very different. The band would become increasingly harder as the hands were lifted further and further. This is because the tension in the band would get more difficult as it was stretched more and more beyond it’s limits. If you applied both a band and the dumbbells in the same movement, you would instantly feel the power of strength curves as you could make the exercise more results producing throughout the mid range and end of the exercise.

In this video, I show you how to do exactly that to the original 8 best dumbbell exercises. To recap again those exercises were:

Dumbbell curl and press
Dumbbell Thrusters
Farmers Carries
One Armed Dumbbell Bench Press
Crush Grip Goblet Squats
Dumbbell Pullovers
Swings
Three Point Dumbbell Row

Each of these dumbbell exercises can be made better by the inclusion of a band. Using either overlapping strength curves or ones that accentuate the control of the negative portion of the rep, each of these great exercises is made more intense with the addition of a single band.

If you are looking for a program that puts these and only the most effective exercises in your workouts, head to and get the ATHLEAN-X Training System. Start training like an athlete and see how much more quickly you can expect to see results from your workouts.

For more videos on how to build muscle with dumbbells and the best dumbbell exercises you can do at home or at the gym, be sure to subscribe to our channel here on youtube at

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