The Most Underrated Dumbbell Exercises You’re Not Doing (But Should Be!)

Alright, folks, grab those dumbbells and brace yourselves, because today we’re diving into the most underrated dumbbell exercises. And yes, I’m fully prepared to ruffle some feathers—because let’s be honest, the truth hurts. But hey, if you want to grow, you've got to face the truth head-on.

1. Dumbbell Flies: Not Just for Show

Let’s kick things off with the dumbbell fly. Now, I know some of you might be thinking, "Aren’t flies just for the folks who love admiring themselves in the mirror?" Well, yeah, but that’s not the point! When done right, flies are a phenomenal exercise that can seriously help you build a bigger, stronger chest.

But here’s where things go sideways—literally. Some people out there are doing flies with their arms perfectly straight, like they’re trying to mimic a seagull mid-flight. Newsflash: this is not how you fly, or lift for that matter. That’s like saying deadlifts are dangerous because you might end up flinging yourself backward and cracking your skull. Sure, danger is real, but so is shaving your, uh, delicate areas. And trust me, that’s also worth it.

The key to making flies work for you is all in the form. Bend those elbows, folks! Think of it more like a barrel press than a bird impersonation. Let those dumbbells drift away just enough to really stress your chest, and don’t forget to play around with angles—find what works best for you. And for the love of all that is holy, don’t lock out at the top and use it as a break. You’re not here to rest; you’re here to grow!

Finally, do yourself a favor and save these for the middle or end of your workout. When your chest is already full of blood and ready to pop, that’s when you’ll feel the most satisfying (and excruciating) stretch. Hold it at the bottom for a couple of seconds, and then flex up like your life depends on it. It’s like a love-hate relationship, but mostly hate.

2. Reverse Dumbbell Lunges: Jazzercise, But Make It Effective

Next up, let’s talk legs—because we all know leg day is the day you dread but secretly love. We’re diving into the reverse dumbbell lunge, which might bring to mind 80s jazzercise videos or that one time an aerobics instructor had a... well, let’s just say, a gastrointestinal mishap on camera. But don’t be fooled by the flashbacks—this move is gold.

Regular reverse lunges? They’ve got flaws, no doubt. But we’re here to make it right. Grab a dumbbell in the same hand as the working leg and hold onto something stable. This little trick lets you keep constant tension on your glutes and hamstrings while keeping that off leg hovering in the air. It’s a leg-burning, balance-testing, why-did-I-do-this-to-myself experience, and it’s glorious.

3. Dumbbell Sumos: Not Your Average Deadlift

Last but definitely not least, let’s give a shoutout to dumbbell sumos. If you’re comparing these to sumo deadlifts, stop right there. You’re never going to have dumbbells heavy enough to make that comparison fair. Instead, this move is all about connecting with your glutes—and no, that’s not a euphemism.

Here’s how you make dumbbell sumos work for you: First, that dumbbell in your hands? It’s your new best friend. It’s your counterweight, your anchor, your ticket to Glutetown. Second, most of the movement should come from your hips. Keep those quads out of it—this is a glute party, and the quads are not invited. Finally, on the negative, drive your hips back at a 45-degree angle like you’re trying to stretch those glutes into next week.

And if you’re doing these in a gym, be sure to find a mirror and do them in front of the benches. Why? Because making everyone else feel miserable is just an added bonus.

Get After It!

So there you have it—three dumbbell exercises that are seriously underrated but totally worth your time. If you’re not incorporating these into your routine, you’re missing out on some serious gains.