The ONLY 5 Dumbbell Exercises You Need for Muscle Mass 👌

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BIG Frank Rich delivers the good news about gaining muscle mass... by coaching you through the only 5 dumbbell exercises you need for muscle mass.

Watch Frank's 5 BARBELL Exercises for Muscle Mass

It's true! If you only did these 5 dumbbell exercises in your workouts, you would absolutely see muscle mass gains. Sure, there are 100s of fantastic muscle building exercises but at their core, everything boils down to the BIG LIFTS that involve the most muscle. These are known as Compound Lifts.

The compound lifts like squats, deadlifts, bench press, overhead press and bent over row are the exercises that move the needle most in your training. Do these and only these with proper form, consistency and increase in weight and over time you will GROW!

Of course you can push and pull more weight with a barbell but if dumbbells are all you have, you can STILL build a strong, massive physique!!

This type of training translates to strength gains, muscular gains, athletic gains and most exciting, hormonal gains. That's right, these lifts are the ones that have the GREATEST impact on your anabolic response to weight training.

Now it's time to watch and learn about the ONLY 5 Dumbbell Exercises You Need for Muscle MASS :)

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[Criticalbench]

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[franky]

1. Dumbbell Goblet Squat
2. Dumbbell Deadlift
3. Dumbbell Row
4. Dumbbell Shoulder Press
5. Dumbbell Chest Press

[nmende]

1:27 dumbell goblet squat
3:30 dumbell deadlift
4:46 dumbell row
6:25 dumbell shoulder press
8:08 dumbell chest press

[_unruly]

Straight to the point, he didn't over explain the science and the anatomy of the exercise, just pure demonstration. Awesome

[CarnivoreSwe]

Hey, been doing these 5 exercises now for about 10 weeks, started out in really bad shape with 5kg dumbbells, now 10 weeks later I do it with 20kg dumbbels, I see results in the mirror and feel great, thanks for this.. doing it at home aswell 4 times a week, no need for gym!

[Ahmed-dxcb]

Aren't we all lucky to have content like this for free

[karlkabza]

I am an 80-year-old retired United States Marine Corps officer and what you described is the basis of my exercise routine. I have made a a few alterations. I use barbells for bench press, it's over row, and deadlift. I use the dumbbells for the overhead press and a dumbbell squat. I also use the following isolated exercises: concentrated curl, Skull Crushers lateral raises and calf raises. I've also added the farmer's walk for another compound exercise. It's essentially a modified fives routine. This is a great video and would add only isolation exercises for biceps and curls. Thank you for well presented video.

[Phantomrobot]

I am a 96 year old WW2 vet (Battle of the Bulge) and this workout makes me feel half my age!

[andrewbird]

This is the 4th or 5th vid I've seen now that recommends these five dumbbell exercises as a core starter program that hits all the major muscles. But this video has more detail and explanation, and tutorial on technique, than any of the other vids. Thank you. It is appreciated.

[jimevans]

Simple and efficient with straight forward presentation. Just what we need as the wife and myself start the journey to our better selves.

[PILPEZ]

I am in my 50s havent worked seriously for over 20 years. Just bought a set of adj. Dumbells and a utility bench. This workout is a perfect way to get back into a routine without overdoing it. Thanks Frank!

[seefinilla]

This was exactly what I've been looking for!! Thank you!

[Correcaminos]

I'm 68 and have been doing Beachbody's LIIFT 4 dumbbell workouts in our RV for the last six years we have been living and traveling in it across the western USA and Mexico, full time mountain biking and kite boarding. That has been a good routine for me, I'm in great looking shape but it's lacking a lot of full body moves so I am substituting this routine at least two days a week going forward. For me the greatest benefit of weight training is as you say the increased hormonal metabolism, it's incredible as I am much better at this age than I was back in my slouchy 40s when I smoked, I am fiercely stoked and incredibly my body conformation has also markedly improved over last year as I added more deadlifts and squats to my routines.

Just finished the first workout of 4 sets, 12 reps of each exercise here on our winter homestead RV site in southern Baja, Rancho Sueno Azul. Feels great and I expect great results! I got 51 days of kitesurfing here on the Sea of Cortez last season and ready to crush it again!

I'll be back for more of your dumbbell videos, thanks!

[joefroehlich]

Thanks so much. I was trying to find a video like this for my wife. Great video and really gets to the essence of a starting lifting program. Love that these are all compound. Also great to see good form.

[michaelbarnes]

Good basic dumbbell workout. That hits the whole body. I’m in my 50’s now I’ll definitely give this workout a try

[ThePgrey]

This is pretty much my routine as I find that they hit the entire body. I do as much as I can for 30 seconds and rest for 15 seconds alternating between the upper and lower body.

[suncitypro]

I’m 76 and this looks like something I can do without much hurt involved! Thanks. Repetition is the key.

[inquisitorMence]

Honestly, this is probably the most concise and understandable version of such a short programme I've seen. I've even looked into buying myself a barbell to do that version of this routine. Thanks for the post.

[DonaldMillerElectric]

I’m 1 year in and it’s incredible. I went from low energy daily to being able to work with no fatigue.
GREAT 3 day/week workout

[hershel_van]

Thanks for sharing. I like the total body aspect of this routine!