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10 Fiery Dumbbell Workouts for Muscle and Mental Strength

These dumbbell workouts for muscle and strength will take your conditioning to the next level. Dumbbells provide huge amounts of versatility and are incredibly effective for targeting individual muscle groups and building impressive strength.

Step aside barbells, because dumbbells are here to shake up the training!

Dumbbell Workouts For Muscle: Unilateral Training

Unilateral Training: Dumbbells are among the most potent and versatile pieces of equipment you can train with. When you use dumbbells instead of a barbell, you’re working on unilateral movement rather than bilateral movement.

That is, your hands/arms have to move independently and freely from one another, eliciting a powerful neurological response that’ll get you stronger and fitter. The barbell is good at hiding your weaknesses, too. But the dumbbells? They show no mercy. They highlight where your deficiencies are in strength, stability, and mobility.

Physiological Benefits: Dumbbells are also great at diagnosing and treating imbalances. For instance, you may find that on the eighth repetition of a Strict Dumbbell Shoulder Press, your right arm is fine, but your left arm won’t budge.

That shows you that you’ve got a strength imbalance – your right side is stronger than your left. The good news is that the more you train with dumbbells, the more balance you’ll bring to your body. The more balanced you are as an athlete, the less likely you are to get injured over time.

Try these intense but effective dumbbell workouts for muscle growth in your next training session.


AMRAP in 35 minutes


  • 9 Man Makers (2×35/20 lb dumbbells)
  • 11 Burpees

In remaining time, AMRAP of:

  • 300 meter Run
  • 27 Air Squats
  • 9 Handstand Push-Ups

Start a 35-minute timer. Do the man-makers and burpees. Then, without stopping continue to the run, air squats, and handstand push-ups and repeat those three movements as many times as possible until the 35-minute clock runs out. Your score is the number of rounds and repetitions completed of the run/air squat/handstand push-ups.

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

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