10 Compound Dumbbell Exercises + Get Lean Fast Workout

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Compound Dumbbell Exercises Get Lean Fast
Workout
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• What are the best compound dumbbell exercises to
  get lean and muscular fast?
• Many exercisers tend to turn to cardio when it
  comes to fat loss and body transformation.
• After all, cardio burns calories and fat, so it
  seems like the ideal choice.
• However, doing too much cardio can lead to muscle
  loss, lowering your metabolic rate and the number
  of calories your body burns per day. 

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• For that reason, the best fat loss training
  programs combine cardio with strength training.
• Lifting weights or doing bodyweight exercises
  will help preserve existing muscle mass, ensuring
  your metabolic rate remains as high as possible. 
• There are many ways to do strength training,
  including barbell, kettlebell, and resistance
  band exercises.
• However, when it comes to effective home
  workouts, dumbbells are hard to beat.

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Best Compound Dumbbell Exercises 

• 1. Dumbbell goblet squats 
• Target muscles Quadriceps, hamstrings, gluteus
  maximus, core 
• As lower body exercises go, goblet squats are
  hard to beat.
• Theyre easier to learn than barbell back squats,
  and safer too.
• Plus, you dont need a squat rack or spotters.
• But, as with all types of squats, you still need
  to take care not to round your lower back, which
  could lead to injuries. 

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2. Dumbbell thrusters 

• Target muscles Quadriceps, hamstrings, gluteus
  maximus, core, deltoids, triceps  
• Thrusters are a staple of many CrossFit
  workouts because they are a time-efficient
  exercise that works virtually every muscle in
  your body by combining squats with an overhead
  press.

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3. Dumbbell lunges lateral raises 

• Target muscles Quadriceps, hamstrings, gluteus
  maximus, core, deltoids  
• This combo exercise works your legs and shoulders 
  at the same time.
• Combining exercises in this way increases your
  caloric expenditure and heart rate, making it
  better for body composition than doing the
  movements separately. 

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4. Dumbbell Romanian deadlifts 

• Target muscles Hamstrings, gluteus maximus,
  core 
• Romanian deadlifts work your posterior chain.
• Generally done with a barbell, they work equally
  well with dumbbells.
• A lot of people find this dumbbell version lower
  back-friendly. 

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5. Dumbbell Bulgarian split squats 

• Target muscles Quadriceps, hamstrings, gluteus
  maximus, core 
• If youve mastered lunges, the Bulgarian split
  squat is the next lower body exercise you should
  try.
• It takes your legs through a more extensive range
  of motion and requires more balance.
• If you want to change your body, you need
  to challenge it, and this is a challenging
  exercise! 

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6. Dumbbell bench press 

• Target muscles Pectoralis major, deltoids,
  triceps, core 
• While there is nothing wrong with working your
  pecs with bodyweight push-ups, dumbbell bench
  presses are a good alternative.
• If nothing else, this exercise means you can
  adjust the weight to suit your current fitness
  levels.

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7. Dumbbell renegade row push-up 

• Target muscles Latissimus dorsi, pectoralis
  major, deltoids, biceps, triceps, core 
• Like thrusters, dumbbell renegade rows push-ups
  combine several exercises to save time and make
  your workout better for fat loss and
  conditioning.
• This exercise works all your major upper-body
  muscles and is also tough on your core.

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8. Dumbbell Seesaw shoulder press 

• Target muscles Deltoids, triceps, core 
• Overhead dumbbell presses work your shoulders and
  arms but using an alternating Seesaw action
  increases core engagement, giving you two
  exercises for the price of one!