Ten dumbbell exercises to increase endurance in 2023

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Increasing endurance with dumbbell exercises is a great way to improve overall strength and stamina.

These exercises can be conducted in a home gym setup or a commercial gym. Here are ten dumbbell exercises that can help you achieve your fitness goal:

1. Dumbbell Squats:
   • Hold a dumbbell in each hand at shoulder height.
   • Stand with your feet shoulder-width apart.
   • Lower your body into a squat position, keeping your back straight.
   • Push through your heels to return to the starting position.

1. Dumbbell Lunges:
   • Hold a dumbbell in each hand by your sides.
   • Take a step forward with your right leg, bending both knees to a 90-degree angle.
   • Push off your right foot to return to the starting position.
   • Alternate legs for each repetition.
2. Dumbbell Dead-lifts:
   • Hold a dumbbell in each hand with your arms extended in front of you.
   • Stand with your feet shoulder-width apart.
   • Hinge at your hips and lower the dumbbells towards the ground while keeping your back straight.
   • Return to the starting position by pushing your hips forward.
3. Dumbbell Rows:
   • Hold a dumbbell in each hand and bend at your waist until your upper body is parallel to the ground.
   • Let the dumbbells hang straight down.
   • Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
   • Lower the dumbbells back down with control.
4. Dumbbell Push Press:
   • Hold a dumbbell in each hand at shoulder height.
   • Bend your knees slightly and then explosively push through your legs while pressing the dumbbells overhead.
   • Lower the dumbbells back to shoulder height.
   • For this, you will need a bench.

1. Dumbbell Thrusters:
   • Hold a dumbbell in each hand at shoulder height.
   • Perform a squat, then explosively push through your legs while pressing the dumbbells overhead.
   • Return to the starting position.
2. Dumbbell Renegade Rows:
   • Get into a plank position with a dumbbell in each hand.
   • Row one dumbbell up to your side while stabilizing with the other arm.
   • Lower the dumbbell back down and repeat on the other side.
3. Dumbbell Farmer’s Walk:
   • Hold a dumbbell in each hand by your sides.
   • Stand tall and walk a designated distance while maintaining good posture.

Farmers walk

1. Dumbbell Burpees:
   • Hold a dumbbell in each hand by your sides.
   • Drop into a squat position and place the dumbbells on the ground.
   • Kick your feet back into a plank position, perform a push-up, then jump your feet back to your hands.
   • Explosively jump up while holding the dumbbells.
2. Dumbbell Man Makers:
   • Hold a dumbbell in each hand and get into a push-up position.
   • Perform a push-up, then row one dumbbell up to your side.
   • Jump your feet forward and stand up, bringing the dumbbells with you.
   • Press the dumbbells overhead.

Remember to start with an appropriate weight for your fitness level and gradually increase it as you build endurance. For all commercial gym or domestic gym equipment prices in Kenya be sure to reach us. We stock high-quality dumbbells or sale in Kenya. Achieve your fitness goals with our durable and affordable weights. Shop now and start your strength training journey today.

You can also read about the various types of dumbbells here.