The Top 8 Dumbbell Exercises For Building Muscle Mass

There are few tools as effective as dumbbells for packing on slabs of muscle.

The key to gaining muscle mass is to emphasize training movements before muscles.  When you train with dumbbells you are not only creating a stimulus that produces muscle mass, but also creating functional strength because of the added need to stabilize the weight in multiple planes of movement.

So what are the best dumbbell exercises for mass? Here are my top eight of the best dumbbell movements for packing on muscle and developing usable strength.

1. Clean and Press

There are few muscles that this movement doesn’t include.  You can perform it with one dumbbell or two based on your skill and strength levels. Perform them at the beginning of your workout with heavy weight after a proper warm up for 3-5 sets of 5-8 reps for a total of 25 or so reps to build a monstrous upper body. You can also perform them for higher reps as a finisher, but be warned, this is not for the faint of heart. Try performing 3 sets of 15-20 reps at the end of a workout. As a bonus you will get a little cardio workout too.

Perform it by starting with the dumbbells at your sides and then use your hips to generate some momentum (like you would with a cheat curl) and then clean the dumbbells up to your shoulders.  From the shoulders, ensure that your forearms are vertical and press the dumbbells overhead.

2. Arnold Press

When it comes to building massive shoulders, no one can argue with the Austrian Oak’s methods. The Arnold Press is great for building massive shoulders because it extends the range of motion of a conventional shoulder press. It also involves the posterior shoulder when you sweep the dumbbells from in front of your body out to the sides. Replace the traditional dumbbell press with the Arnold Press for at least four weeks to bring about new growth. Try alternating heavy days (3x6-8) with volume days (4x12-15).

To perform the Arnold press, start with the dumbbells in front of your shoulders with your palms facing your chest. Next, simultaneously sweep your elbows out to the sides while pressing the dumbbells overhead. Follow the same path on the way down.

3. Alternating DB Bench Press

In order to stimulate muscle hypertrophy it is necessary to increase the time under tension - the amount of time that a set lasts for an exercise. When you perform a Dumbbell Bench Press while alternating which arm is performing work you increase your time under tension and provide more of a stimulus for growth. As an added bonus you get a great core workout from having to resist trunk rotation while working one side at a time.

Place this exercise early in a workout while you are fresh. It is a skill intensive exercise and you need to be mindful while you are holding one dumbbell at lockout while the other is performing a repetition. Start with 3 sets of 8 to get a feel for how long a set is going to take you.

Perform this version of the bench press by starting with both dumbbells at lockout and then alternate which arm is performing a repetition and which one is at lockout.

4. Rear Foot Elevated Split Squat

Don’t think you can build great legs without a barbell? I beg to differ. The Rear Foot Elevated Split Squat (RFESS) allows for you to load your legs with unbelievably larger loads than if you were performing a traditional back squat (provided you have the grip strength to hold 100 plus pound dumbbells in each hand).

The RFESS takes advantage of what well known and respected strength coach Mike Boyle calls the Bilateral Deficit. The bilateral deficit states that you are stronger on one leg than on two. In fact, most individuals will be able to perform well over half of their 1RM back squat with one leg. So if my back squat is 300 lbs and I were to grab 75lb dumbbells in each hand (total of 150 lbs), I will be able to perform multiple reps on one leg when the load on one leg is technically the same as my 1RM back squat!

Take advantage of the bilateral deficit and train your legs one at a time with heavier loads than you would have used with a barbell. Start with 3 sets of 10 and go from there. Most will find that the RFESS brings about a very unique muscle soreness, especially for those who have not performed unilateral training in a while. Still not convinced? Here is a video of New York based strength coach Ben Bruno performing a RFESS loaded with 335 lbs for six reps!

To perform the rear foot elevated split squat grab a heavy set of dumbbells and place one of your legs back on a bench. Next, ensure that your front foot is in a position where your knee will not travel past your toes when you start to descend into the bottom of your squat.

Your rear knee may or may not touch the ground depending on how tall you are. On the way up drive through your heel and try to stay as upright as possible. I would also recommend placing an Ab-mat or foam pad on the ground where your rear knee touches to give you a little cushioning and to adjust your range of motion if you are shorter or using a taller bench.

5. Three Point Bent-Over Row

There is no exercise like the row for getting a thick, dense back. The 3 point row allows for you to train heavy with a dumbbell. This position takes the stress off your lower back because you are bracing the bench with your non-working arm to keep you back angle consistent throughout the set.

My favorite way to perform dumbbell rows is to run the rack after you have worked up to a heavy set of 5. Use straps if your grip is failing, but be sure that you are still paying attention to training your grip as it is often overlooked and can cause heartache later on in your strength training career.

Stand in a staggered stance - if you are working the right arm, the right foot should be back. Next brace your opposite hand on a bench and ensure that you have a solid and flat back. Start with the dumbbell on the floor and pull it to your pocket, not towards your armpit.

6. Renegade Row

There are few exercises that will challenge your core and back like the Renegade Row. I walk away humbled every time I perform it. I like to perform these on back day after I have performed weighted chins or pull-ups. Do 2-3 sets of 8-10 reps after a heavy pulling exercise, preferably a vertical pull like lat-pulldowns, weighted chins, or weighted pull-ups.

To perform the movement you begin in a modified push up position with your feet spread more widely than a push up (about shoulder width apart) and your hands placed under your chest inside your shoulders. With a pair of dumbbells in your hands, maintain the front lean and rest position while you alternate which arm performs a row and which arm keeps you from falling on your face!

Keep your abs and glutes braced the entire time and don’t allow your butt to shoot up or sag too low and keep your hips level the entire set. The only part of your body that should be moving is the arm performing the row.

7. Straight Arm Sit Up

To build a stand-out six pack, you need to build the rectus abdomis. In order to increase the muscle size on your abs, you need to train them like you would any other muscle: by using progressively heavier weights. If the muscle bellies on your abs are small then you must get your abs bigger by training them with weight. I like the straight arm sit up to load your abs and bring about growth. 3 sets of 15 with a weight that you can manage is perfect for ab development.

In the starting position (back on the ground with knees at 90 degrees with feet flat on the floor) press a heavy dumbbell towards the ceiling. Next, perform your sit up keeping your arms straight and making sure that the dumbbell is still pointing towards the ceiling. Slowly return to the starting position, always ensuring you are keeping the weight aimed at the ceiling with the arms locked out.

8. Farmer's Carry

Last on the list but certainly not least! The Farmer's Carry is an overlooked exercise that is great for building overall strength and mass. There is something about picking ups two heavy dumbbells and walking for time and distance that brings about a muscle growth response unlike any other exercise!

If you want traps that standout above the rest and forearms that stretch out your dress shirt sleeves, be sure to give farmer's carries a place in your workout routine. You will not regret it! Work up to carrying half bodyweight in each hand for various distances and be sure to keep your path as straight as possible.

I like to be able to walk 100 meters continuously with half bodyweight in each hand as a personal strength standard. Add them to the end of any workout. Don’t think they will build mass? When was the last time you saw a small Strongman?

To perform a Farmer’s Carry choose a pair of heavy dumbbells and walk away. Don’t let the dumbbells pull you around, maintain good posture and keep your shoulders packed. It helps to plan out your trips so that they end at the dumbbell rack.

What's your favorite dumbbell exercise?

Post your favorite dumbbell mass building exercises (or exercise variations) in the comments below!