💪 10 Dumbbell Exercises for Building Massive Muscle

In partnership with

Welcome to The Ripped Report! Here’s what we’ve got for you: 

• The 10 best dumbbell exercises for bodybuilding

• 3 cable workouts that pack on serious shoulder size

• How Tom Platz still puts up big numbers on squats as he approaches 70

WORKOUT

10 Best Bodybuilding Dumbbell Moves

Achieving success in bodybuilding requires making the most of the equipment at your disposal. Barbells, dumbbells, and machines each offer unique advantages for building muscle. Dumbbells, for instance, are excellent for correcting imbalances through unilateral training while enhancing core engagement. To help you optimize your workouts, we’ve compiled a list of the 10 best dumbbell exercises for bodybuilding. 

This guide includes movements targeting every major muscle group. For chest growth, dumbbell flyes are a standout choice. The dumbbell pullover is perfect for activating your lats, while dumbbell lunges are ideal for building stronger, thicker thighs. Discover the benefits of each exercise, learn proper technique, and maximize your muscle-building potential with these key movements.

Here’s how to use a cable shoulder workout as your one-stop shop for all things deltoid.

A MESSAGE FROM THE RUNDOWN AI

Stay up-to-date with AI

The Rundown is the most trusted AI newsletter in the world, with 1,000,000+ readers and exclusive interviews with AI leaders like Mark Zuckerberg, Demis Hassibis, Mustafa Suleyman, and more.

Their expert research team spends all day learning what’s new in AI and talking with industry experts, then distills the most important developments into one free email every morning.

Plus, complete the quiz after signing up and they’ll recommend the best AI tools, guides, and courses – tailored to your needs.

Sign up to start learning.

TRAINING  

Shoulder the Load

You’re probably in the market for some capped delts. Full, round shoulders that pop from every angle can help define your physique, so nailing your delt days in the gym is an absolute must.

Building your shoulders can be as easy as hammering them with a more blunt instrument like dumbbells or barbells, but you can also get a bit more surgical in your approach. Utilizing cables can be just the trick to stimulate ongoing growth and give you the edge needed to more precisely smoke any lagging tissue.

Here’s how to use a cable shoulder workout as your one-stop shop for all things deltoid.

BODYBUILDING

The Golden Eagle Still Soars

Looking to elevate leg growth? Tom Platz's legendary lower body techniques — proven to stimulate muscle growth — were the foundation of earning his nickname “The Quadfather.” As he approaches his 70th birthday on June 25, 2025, Platz was recently filmed training legs with squats and leg extensions, including his signature partial reps. 

Decades after retiring in 1987, he remains a source of inspiration through his unwavering dedication and iconic training methods. Need some motivation for your next leg day? Take a page from “The Quadfather’s” playbook and learn how he continues to push the limits with advanced training methods to build your quads and hamstrings. 

THE DROP SET

• Sign up for the new BarBend Forum to connect with a growing community of fitness fanatics. Got a question about your training routine? Want to find the best home gym gear? Have an opinion on who’s going to win the 2025 Olympia? Start the conversation today!

• Cutting body fat doesn’t have to mean only eating bland food. See Men’s Open bodybuilder Martin Fitzwater’s blueberry cobbler recipe as he prepares for the Pittsburgh Pro. 

• A good chest workout doesn’t consist only of chest presses. Learn how to implement the single-arm chest flye to build equally big pecs.

Sign Up