Dumbbell compound movements to sculpt a killer body in 3 months

Dumbbell compound movements to sculpt a killer body in 3 months

3 min read
When summer is around the corner, everyone wants to workout and get a killer body. For men, it is about getting size and definition. You can go to the gym and use machines, however compound exercise movements with free weights will allow you to build a more aesthetic-looking body in a quick amount of time.  Here are some compound exercises that you can do with dumbbells to sculpt a killer in as little as 3 months.



There are a few variations of this exercise that you can do to build strength and size in your biceps.

Standing bicep curl.

Stand with dumbbells in both hands and then curl the dumbbells until your muscle contracts. It is important that tension is kept on the muscle at all times. When bringing the weight down, keep the tension on the muscle. This will incorporate your tricep muscle as well.

Hammer curls.

Similar to the standing bicep curl, you will curl the dumbbell across the body to your opposite shoulder. This movement will incorporate another area of the bicep, which should make the muscle grow and appear thicker.


Overhead tricep extension

Take one dumbbell and raise it over your head. Drop the weight down until your elbow is pointing upwards. From there, extend your arm upwards with the weight. Ensure that you have enough resistance to maintain tension on the muscle for 6 to 10 repetitions. Do 3 to 5 sets of these exercises.

Free weight French press.

Lie down flat on a bench and raise both dumbbells above your head while keeping your arms straight. Ensure that your elbows are pointing straight and then bring the weight down towards your forehead. When the weight is 10 cm from your forehead, extend the weight upwards. Keep the tension on the muscle. Do up to 10 repetitions for 3 to 5 sets.


Dumbbell shoulder press.

This exercise is great for developing the entire muscle head of the shoulder. You can do the movement either sitting down or standing. You will get the dumbbells and push the weights up above your head to contract the muscle. When bringing the weights down, bring your elbows to 90 degrees to ensure that the tension is still kept on the muscle. Do 8-10 repetitions for 3-5 sets.

Rear-delt lateral raise.

It’s important to work the back of your shoulders if you want to have a well-balanced look in your upper body. Sit on a bench or a chair with the dumbbells by your feet and lean forward into a curled position. Grab the dumbbells and raise them outwards in a butterfly movement. You should have enough resistance weight to complete 5-10 repetitions for 3-5 sets.


You can easily improve the definition in your chest by using dumbbells for your chest’s exercise movements. The most impactful exercises are below.

Incline dumbbell chest press

Set your bench at a 30-45 degree angle and press the dumbbells upwards to hit the upper pectoral area. Ensure that you drop the weight deep into the movement to activate and grow the entire pectoral muscle. Use heavy resistance weights for repetitions of 8-15 for 3 to 5 sets.

Incline dumbbell butterfly curl.

Improve the wingspan of your chest by doing a butterfly curl. Ensure that the bench is on a 45-degree angle. Raise the dumbbells straight in front of you and keep your arms in a static position while dropping them out laterally with the weights in both hands. Bring the weight down so it is in line with your body and then curl the weight up again. Do 3 sets of 10 repetitions.


Dumbbell rows.

Another way to grow your back is by doing heavy dumbbell rows. Get a flat bench and place the dumbbell on one side of the bench. Place one knee and hand on the bench while keeping the rest of your body parallel to the bench. Lift the dumbbell in a rowing action for up to 8 repetitions with a heavy weight. Do this for 3 sets.


To perfect your look, you must do leg exercises to give your legs nice thickness and shape.

Dumbbell squat/dead lift

A variation to the barbell deadlift, it is the same movement whereby the dumbbells are raised from the squat position and weights are raised to the point where the back and traps are incorporated. Aim for 3 sets of 8 repetitions. Continue doing these exercises twice a week for up to 3 months and you should notice a more athletic and aesthetic shape with your body. As your body adapts to the resistance weights, increase it so you can add more tension on your muscles so they will grow.