FITNESS

Your Best Dumbbell Workout To Gain Muscle Mass

  • 01 Chest Press
    1 / 4 01 Chest Press

    Grab two dumbbells and lie flat on a bench. Hold the weights above your chest, palms facing away from you (L). Slowly lower them until the weights are in line with your chest (R), then press up explosively. Draw out the lowering phase of the move to six seconds. Sustained tension stresses the muscles beyond what regular lifting achieves, for greater power in your pecs.

    10 Reps

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  • 02 Squat To Press
    2 / 4 02 Squat To Press

    This one’s tough, admittedly, but combining two huge lifts into one move boosts your testosterone levels, charging your body to build mass and torch fat. With a dumbbell held close in front of each shoulder, palms facing back, squat to 90 degrees (L). Power through your heels to stand up, then use that momentum to press your arms up to full extension (R). Do 10 then move on; no rest.

    10 Reps

    Related: WATCH: This Dumbell Sumo Squat Workout Will Power Up Your Glutes

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  • 03 Bent-Over Row
    3 / 4 03 Bent-Over Row

    By now, you might be sick of dumbbells but the results are well worth it. Step your right leg forward and bend into a split stance, then hinge at the hips to grab a weight in your left hand (L). Row it up to your chest (R). This might be a simple move but pay close attention to form: tensing your glutes will keep your back straight – and any injuries at bay. On the next time round, switch sides.

    10 Reps

    Related: Lucky 7s: The Dumbbell Workout That Trains Your Whole Body

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  • 04 Sissy Squat
    4 / 4 04 Sissy Squat

    This last move will ignite the fast-twitch fibres in your quads for line-breaking strength and solid stability. Grab a dumbbell and set yourself on your toes with knees slightly bent, as shown (A). Lower slightly by bending your knees while leaning back to maintain a straight line from knees to shoulders. When your legs reach 90 degrees (B), stand back up again. Not so sissy now.

    10 Reps

    By Latreal Mitchell. Photography by Michael Tan; art direction by Jason Tan; Styling by Sheh; Grooming by Dax Lye; Clothes by Uniqlo and Asics

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