Find out how to hit every muscle group with dumbbells to
sculpt your physique like never before with the Mission Jacked guide on how to
target every muscle using just dumbbells. Get ready to unleash the beast within
and achieve the gains of a lifetime by using these exercises in your next Full-body
If you know anything about me, you’ll know that when it
comes to finding Dumbbell exercises for total body engagement, I am the
dumbbell-Grandmaster. Today, I’m going to choose one unique movement for maximizing
muscle activation using dumbbells. As
these are most likely dumbbell exercises that you may not be using, you could
pitch them together to make a comprehensive dumbbell routine for all muscle
First up For Chest we have the Eccentrically Loaded Floor
Fly: This is a great opportunity to use a little more weight than you would
normally use doing a traditional fly on a bench because the floor protects the
shoulders. Use 3-4 seconds to lower the weight, and once your elbows touches
the floor bring them in, lift your sternum and press the weight to the top. Add this exercise to your dumbbell routines
for overall muscle development.
What we’ve got going on for Back is the Tripod Row. Having
your legs hip-width apart takes unwanted stress away from the pelvic
muscles…Now you can concentrate on activating your Lats and muscles in you
upper back. Be sure to stand front-on and pull the dumbbell from your
center-line up to your hips.
We’re getting on the floor for Side Delts because the
problem with the standing Lateral raises is that tension only arrives near the
top of the movement. By laying down on your side, tension arrives at the start
of the movement.
For Biceps, we got Standing Lean back Curls. By leaning
back, we’ve just made the beginning and end of the movement harder than it
otherwise would be. Try and start each rep behind the line of the body.
The Timesaving Toe Squat will attack every muscle in the
lower body including the quad, hamstrings, glutes, abductors and calf muscles…But
only if you stay on your toes throughout the movement. Balance is key. Add this to a few upper body dumbbell
movements, choose the right rep range and you now have total body strength
training with dumbbells.
Last but least I’ve included the Contralateral RDL Rotations;
and in my opinion this is the best RDL variation for lengthening the glutes and
hamstrings. Stand Square on in a split stance with legs hip-width apart and
hold the dumbbell in the opposite hand to the front leg. Stay on the toes of
your back leg. Keeping most of the weight over the front heel, hinge at the
hips as you reach across the front foot with the dumbbell. Start with the
weakest side first.
How do you hit every muscle with dumbbells? Put
these exclusive dumbbell exercises together for one hell of a full-body
dumbbell workout. When you’re thinking