10 Compound Dumbbell Exercises Get Lean Fast

1. Compound Dumbbell Exercises + Get Lean Fast Workout

3. 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. 

4. For that reason, the best fat loss training programs combine cardiowith 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.

5. 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. • They’re easier to learn than barbell back squats, and safer too. • Plus, you don’t 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. 

6. #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.

7. #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. 

8. #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. 

9. #5. Dumbbell Bulgarian split squats  Target muscles: Quadriceps, hamstrings, gluteus maximus, core  If you’ve 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! 

10. #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.

11. #7. Dumbbell renegade row + push-up  Target muscles: Latissimusdorsi, 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.

12. #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!