Fitness experts have always debated as to which exercise provides the better muscle growth, free weights like dumbbell exercises or stationary weights like most gym equipment. I believe free weights or dumbbells win hands-down every time. Any method of workout that works more than one muscle at a time has to benefit more than a stationary machine.

Below I will provide some dumbbell exercises that will give you explosive muscle growth and muscle control. After all, what good are big bulky muscles if every time you try to use those muscles you are fumbling all over the place. I have seen guys with massive bulky muscles that can barely tie their own shoes they are so uncoordinated.

For a better overall fitness level you want to work the tiny muscles that surround and support your larger muscles. Complete and coordinated control at all times is what you need and dumbbells are the best way to achieve this.

Bicep Curl

Bicep curls are the best exercise to strengthen your bicep muscles. Remember, always make sure you rotate your arms well when doing bicep curls to get the most benefit from these exercises. Exhale when you bring the dumbbell up and really squeeze your biceps to get explosive muscle growth.

Inhale when lowering the weight and still use your muscles to guide the weight back down. Never let gravity pull it down for you, control the lowering and continue working the bicep on the way down.

Triceps Kickback or Reverse Curl

Triceps are the long lean muscle at the back of your upper arm opposite the front bicep muscle. Take the dumbbell in your hand, lean over a bench or chair if you are at home, raise your elbow so it touches your side, then slowly lift the dumbbell back while straitening your arm out past your butt while doing so.

Really squeeze the triceps as your arm becomes fully extended and then hold for a second or two. Holding and squeezing will really help with muscle growth, control and strength. You will also really feel “the burn” when doing it this way, which is really great for muscle growth. Then lower your arm back down, again resisting the weight and not letting gravity do all the return work.