Compound Exercises with Weights

There are a lot of variables when it comes to strength training. Weight, duration, repetitions, rest time, number of sets, and movement patterns are just some of the factors that go into creating an effective workout routine. One way to make your strength training more effective is to add compound exercises with weights into your routine. Compound exercises with weights involve more than one joint and muscle group at the same time. This means you can improve overall strength and muscle growth for many different body parts in one exercise.

Below are 5 compound exercises with weights:

1. Dumbbell Bent Over Row

The bent-over row is a classic strength training exercise targeting the muscles of the lower back, glutes, and hamstrings. It is performed by grabbing a weighted dumbbell in each hand and bending over while keeping the back straight. Take care not to pull too excessively as you could end up doing some serious damage to your spine.

Here is how you do this exercise:

1. Start by holding a dumbbell in each hand, with your feet shoulder-width apart and your knees slightly bent.
2. Bend forward at the hips, keeping your back straight, until your torso is at about a 45-degree angle to the floor.
3. From this position, row the dumbbells up towards your chest, keeping your elbows close to your body.
4. Pause for a moment at the top of the movement, and then lower the dumbbells back down to the starting position.
5. Repeat for the desired number of repetitions.

The bent-over row is a great exercise for strengthening the muscles of your lower back and posterior chain. The key is to use the legs, particularly the gluteus, to drive the weight upwards. This will increase the power output of the exercise which will mean you can move heavier weight.

2. Dumbbell Flat Bench Press

The dumbbell flat bench press exercise is a simple, yet effective way to work the upper chest of your body. It targets two of your chest muscles: the pectoralis major and minor, which are located at the top and front side of your upper pectoral region. It is also a great warm-up exercise for a variety of upper-body lifts.

Here is how you do a dumbbell flat bench press:

1. Lie on your back on a flat bench with a dumbbell in each hand.
2. Place your feet flat on the floor and arch your back so that your butt is off the bench.
3. Press the dumbbells up towards the ceiling, keeping your elbows close to your sides.
4. Lower the dumbbells back down to the starting position and repeat.

Doing the dumbbell flat bench press is an excellent way to target your upper chest, but it also strengthens almost every muscle in your torso. It activates your pectoralis major and minor, deltoid, triceps, and can even engage your core to a certain degree.

3. Dumbbell Goblet Squats

Dumbbell Goblet Squats are a great exercise for building leg strength and muscle. The dumbbell goblet squat targets all of the muscles in your legs, as well as your upper body, abs, and stabilizer muscles. To perform dumbbell goblet squats you will need to grasp a dumbbell by its handle and hold it vertically with both hands.

Here is how you do this exercise properly:

1. Start by standing with your feet shoulder-width apart, holding a dumbbell vertically in front of your chest with both hands.
2. Keeping your back straight and your core engaged, bend your knees and lower your hips until your thighs are parallel to the ground.
3. Return to the starting position by pushing through your heels and extending your hips and knees.
4. Repeat for the desired number of repetitions.

Dumbbell Goblet Squats are a great exercise to incorporate into your workout routine. Not only do they work all of your leg muscles and the stabilizer muscles in your shoulders, but they also work out your upper body as you hold the dumbbell. They are great for developing strength and power and can be used to build up endurance.

4. Dumbbell Romanian Deadlifts

Romanian deadlifts are a great exercise for both the primary and secondary muscles in your legs. The Romanian deadlift works the hamstrings, glutes, and lower back. Romanian deadlifts are very important for preventing injuries as well as for overall muscle development. If you’ve ever done them before, you already know how effective these are.

Here is how you do this exercise:

1. Start by holding a barbell in your hands with an overhand grip.
2. Bend your knees slightly and keep your back straight as you lower the barbell down towards your shins.
3. Once the barbell reaches your shins, raise your hips and buttocks backward as you simultaneously straighten your legs.
4. Reverse the motion by bending your knees and hips and lowering the barbell back down to your shins.

The Romanian deadlift is great for adding a little variety to your leg routine, as well as helping you become stronger in the hamstrings and glutes. So whether this is your first time doing Romanian deadlifts or it’s a routine exercise for you, always remember the importance of form.

5. Dumbbell Squat Presses

The dumbbell squat press is a hybrid of the lunge and overhead press exercises. It recruits several muscle groups, improves overall coordination, and strengthens the quadriceps and gluteal muscles. Mastering the move can take time and effort, but it’s worth adding it to your workout routine.

Here is how you do the dumbbell squat press:

1. Start by standing with your feet hip-width apart and holding a dumbbell in each hand at shoulder level, with your palms facing your thighs.
2. Keeping your chest up and your core engaged, bend your knees and lower your hips until your thighs are parallel to the ground.
3. From the bottom of the squat, press through your heels to stand back up, and as you do, press the dumbbells overhead.
4. Extend your arms fully and hold the dumbbells over your head for a moment before lowering them back to shoulder level and repeating the move.

The dumbbell squat press is a functional exercise that activates numerous muscle groups, improves coordination, builds muscle strength, and works cardio endurance. More importantly, it is good for all ages and fitness levels, making it perfect for enhancing overall health.

Conclusion

Compound exercises with weights are probably the greatest way to improve overall strength and muscle growth in your body. By doing compound exercises with weights on a regular basis, you will be able to see the biggest gains in your fitness. There are many different compound exercises with weights that you can choose from as well. Whether you want to focus on your chest or arms, doing compound exercises with weights is a great way to show off those muscles!