💪 The Only Dumbbell Exercises You'll Ever Need

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Here’s what we’ve got on this beautiful summer Friday:

• The 10 best dumbbell exercises for bodybuilding.

• Learn the best high-protein, low-carb foods for building muscle.

• Watch two-time reigning 212 Olympia champ Shaun Clarida’s back and biceps training for the 2023 Olympia.

TRAINING

Dumbbells for Days

The barbell is remarkable for building muscle. By challenging yourself with heavy weights, you can stimulate growth and improve your endurance all in one shot. But please don’t forget about the handy dumbbell.

Dumbbell exercises target and strengthen each side of your body better than barbells, ensuring balanced development and symmetry. If you have one arm that’s stronger than the other, focusing on dumbbell work can smooth out these inconsistencies and improve your overall power.

Another selling point is that there are so many useful exercises to do with a dumbbell for upper- and lower-body strength. Keep reading to learn the 10 best dumbbell exercises for bodybuilding.

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NUTRITION

Mass Appeal

It is often said that a chiseled physique begins in the kitchen, and we’re certainly not going to argue with that tenet. While training plays a vital role in muscle development, it’s inextricably linked to the nourishment you provide your body in between gym sessions.

When it comes to nutrition, you'll obviously want to pay particularly close attention to protein. This powerhouse nutrient facilitates muscle growth and post-workout recovery, and it's an absolute must for gym-goers. At the same time, you might need to also keep a close eye on your carb intake depending on your fitness and physique goals.

Find out the best high-protein, low-carb foods that you can get from your local supermarket to promote muscle growth.

BODYBUILDING

Train Like Clarida

While we’re talking about gaining muscle, why not follow the workout program of an Olympia bodybuilding champ? Shaun Clarida, the reigning 212 division champion, recently uploaded a scorching back and biceps workout as he preps to take the stage again this November.

With approximately 16 weeks remaining until the big show, he’s prioritizing high-volume workouts to promote muscle growth. Witness "The Giant Killer" as he embarks on an intensive training day, preparing himself for the ultimate bodybuilding showdown of the year.

THE DROPSET

Rest, Pause, Gains

• Two-time Classic Physique Olympia champ Breon Ansley is shifting his training protocol to prepare for the 212 division. See how he’s utilizing rest-pause training to spark leg growth.

• When performed correctly, the floor press is a push variation that can effectively grow your chest, shoulders, and triceps. Learn the benefits and variations of this move to skyrocket your bench press.

• To safeguard your floors and ensure a smooth weightlifting routine, it’s crucial to have high-quality bumper plates. We’ve curated a list of the finest options available for you.