Thread by @theoliveranwar

Hotel gyms suck.

And it’s hard to work out while you’re traveling.

I’ve traveled to over 40 countries in the last 3 years and stay shredded.

Here are the 5 dumbbell exercises I use to get huge (even in a hotel gym):

Before we start...

Let’s talk about sets:

Aim for 3-4 sets of each exercise.

Reps:*

The ideal number of reps in a hotel or apartment gym is 10-15.

To increase muscle engagement and reduce rep counts…

Adjust the tempo of your lifts.

Exercise 1: Dumbbell Incline Bench Press

Target areas:

Chest and Shoulders

Why it's great:

This exercise is a staple for building the upper body.

Here’s why…

It targets the chest and shoulders.

And provides a deep stretch and engages the muscles.

How to Do It:

1/ Set the bench to an incline position.

2/ Lower the dumbbells with your elbows slightly tucked, then press up without touching them together at the top.

3/ Exhale as you press up.

Quick tip:
Aim for a slow descent and a controlled press upwards.

Exercise 2: Dumbbell Shoulder Press

It’s the best for hitting the shoulder.

The dumbbell shoulder press is ideal for unilateral movement.

What does that mean?

It helps to balance strength across both sides of the body.

And it's excellent for shoulder development.

How to perform:

1/ Sitting on a bench, start with dumbbells at your sides.

2/ Use your legs to help 'kick' the dumbbells up to shoulder height.

3/ From there, tuck the dumbbells in and lower them until your elbows are just below 90 degrees before pressing back up.

This movement emphasizes the stretch and muscle build through hypertrophy.

Exercise 3: Romanian Deadlift (RDL)

Target areas:

Hamstrings, glutes, and lower Back

Why you need this exercise:

RDLs focus on the posterior chain and are beneficial for:

-Posture
-Muscle building
-Hip hinge movements
-And overall health and longevity.

RDLs 101:

1/ Holding dumbbells in front of you, hinge at the hips to lower the weights while keeping your back straight.

2/ Push through your heels to return to standing, focusing on the stretch and contraction in the hamstrings and glutes.

Exercise 4: Dumbbell Squat

It’s perfect for the legs (particularly quads and glutes).

Why it's great:

Dumbbell squats are fundamental for leg strength and can be adjusted to target different areas by altering your stance width.

How to do it:

1/ Hold dumbbells at your sides and squat down, keeping your chest up.

2/ The narrower your stance, the more focus on your quads.

3/ A wider stance will engage more of the glutes.

Exercise 5: Dumbbell Row

Target Areas:

Back and Biceps

This one-arm row variation allows for targeted engagement of the back muscles and can be adjusted to hit the biceps as well.

Dumbbell row 101:

1/ Use a bench for support

2/ Lean forward

3/ Perform rows with one arm.

TLDR:

1/ Dumbbell incline bench press

2/ Dumbbell shoulder press

3/ Romanian deadlift

4/ Dumbbell squat

5/ Dumbbell row

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