The 7 Compound Dumbbell Exercises To Build A Tough Workout

Compound exercises should make up a large proportion of any strength and conditioning programme. Dumbbells are one of the best tools to move through these compound movements with, hence why they are used so ubiquitously in gyms all over the world. Here are some staple dumbbell compound exercises that should be in your training routine.

4 min read
Sean Klein
Written by
Sean Klein
Published on
09/06/22
Last updated
12/01/23

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In This Resource
  • The 7 Compound Dumbbell Exercises To Build A Tough Workout
  • What Is A Compound Exercise
  • Benefits Of Compound Dumbbell Exercises
  • Building Blocks Of Strength Training
  • Increases In Strength
  • Increasing Muscle Mass
  • Training Consideration
  • Use These Exercises As Primaries

The 7 Compound Dumbbell Exercises To Build A Tough Workout

Primary
Upper Body
Horizontal Pull
Primary
Upper Body
Horizontal Press
Primary
Upper Body
Horizontal Pull
Primary
Upper Body
Hinge
Primary
Lower Body
Squat
Primary
Lower Body
Hinge
Core
Trunk
Resisting Rotation

What Is A Compound Exercise

  • A compound exercise is an exercise which requires multiple joints to produce the movement. Take a DB Goblet Squat for example, this movement require both the hip and knee to be produced. Whereas if we were to look at the bicep curl it only requires movement through the elbow joint, making it a single joint exercises, also know as an isolation movement.

    • Benefits Of Compound Dumbbell Exercises

    Building Blocks Of Strength Training

  • Compound movements make up all the most important movement patterns within strength training including:
  • All of these movement patterns can be performed with dumbbells apart from the vertical pull. Meaning you can build an excellent, healthy, physique with dumbbell compound exercises.

    • Increases In Strength

  • Compound training exercises have been shown to be very effective at building strength through all the key movement patterns, meaning they will be a crucial part of your training regime.

    • Increasing Muscle Mass

  • They have also been shown to increase muscle mass with appropriate training protocols. So if your trying to gain muscle then these movements should also make up the majority of your training volume.

    • Training Consideration

    Use These Exercises As Primaries

  • Compound exercises usually require a great deal of effect and take up a lot of energy. This means they are most effective at the start of your session, also known as a primary exercise. Secondaries are also often compound movements but they may just be loaded less or slightly less complex.
  • Isolation or single joint exercises are best placed at the end of the session, yes they are difficult especially if you’re doing a lot of high volume. That being said they take up very little central nervous system fatigue and can therefore be done at the end of the session.

    • If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

    This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

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