Home Gym Exercises Simply train effectively! This allows more power on each arm. See all exercise benefits - muscles worked. Though dumbbell and barbell squats can both prove to be incredibly effective when it comes to building lower-body strength and power, one provides substantially more benefits than the other. Benefits of Dumbbell Squats. The front squat can strengthen the abs, whereas an overhead squat targets the core. Adding weights to a squat exercise really forces extra work on the core muscles as they try and maintain balance and stability. Equally, there are many ways to perform the overhead squat: Dumbbell overhead squat . Compound Exercise. Dumbbell Squats Vs. Barbell Squats Conclusion. Core Activity. The list of squat benefits is lengthy, but to summarize and point out the top picks, here are seven key benefits of doing squats. Types of overhead squats. Lower your body into the squat position by flexing your hips and knees until your front thigh is almost horizontal. A single dumbbell can be used for exercises such as a one-arm overhead press or a split-leg goblet squat to create overload in one limb at a time. How to do Dumbbell Split Squat Stand with a staggered stance so that your front leg is about 2-4 feet in front of your back leg, holding a pair of dumbbells (weighing about 20-45 lbs) at your sides. Barbell squats are one of the major compound lifts for a reason. Squats actually work the muscles of your core better than most ab exercises. Try using a dumbbell overhead with only one arm. How to do Overhead Squat with proper form and technique. If these benefits sound like what youâre looking for in your fitness program, but youâre not sure what exercises to do, here is a dumbbell workout to help you get started: Barbell squats.