If you wanna get buff at home these dumbbell exercises are great for you. The only thing you’ll need is a pair of dumbbells. So let’s get started!
Best dumbbell exercises
1. Goblet squats
First exercise on the list is gonna be the goblet squats. This is a full body exercise utilizing mostly the legs but utilizing some of the upper body as well.
Take the dumbbell and hold it just like a goblet at the chest level. Stand shoulder width apart, drop those hips back and down and get a full contraction pressing upward in to the quads, glutes and hamstrings. Do 4 sets of 20 reps.
This is a great full body exercise and get you warmed up and ready to go for the rest of the exercises.
2. Plank rows
This is gonna work on your back, lats and on your stomach too. You need to do 4 sets of 20 reps.
Place the dumbbells right on the floor, a little inside shoulder. And you want your shoulders to be right inline with your hands. Get a nice wide stand in your feet to help you stabilizing through the motion. Point straight up with one arm giving a complete contraction in the lats. Slowly let it down and alternate to the next side. Try to keep your body nice and flat in the plank position.
3. Chest press + bent-arm pull over
Lie back on the bench and get right into a chest press, pressing straight up pointing the dumbbells together. Squeeze and bend the elbows, stretch all the way back behind your head and then pull it back up to the top position.
Perform 4 sets of 12 reps of this dumbbell exercise.
4. Standing single arm shoulder press
This is gonna be using a lot of stability in the core as you press straight through to the top position through the shoulder.
When you complete this exercise what you wanna do is keep that core really tight, come all the way down to the start position. As soon as you complete these 4 sets of 15 reps of this dumbbell exercise you’ll feel that nice pump in those bolder shoulders.
5. Lying tricep extensions
Lie flat on the bench and pull the arms straight. Keep your hands align with the shoulders and slightly bend your elbows. Extend and then contract the triceps until you feel a massive pump in your upper arms. Do 4 sets of 10 reps for each arm.
6. Alternating bicep curls
This dumbbell exercise is pretty simple: just flex your arm. Keep your elbows nice and tight to the side and bring the dumbbell toward your chest, alternating arms. Your back must be straight and flat. Perform 4 sets of 10 reps for each arm.
7. Single leg calf raises
Grab a thick book and step right on the edge of it so that way your heels can drop down giving that nice, stretched position on the calves. What you wanna do to add stress to this workout is holding one dumbbell in the same arm you’re doing the calf raises with. So that way you get a nice heavy load on those calves making them grow. Do 4 sets of 15 reps for each leg.
8. Weighted abs crunch
We can’t forget the abs, so in this case we’re gonna be doing the weighted abs crunch. Lie flat on the bench and hold a dumbbell right above you. Keep your arms straight while crunching inward pushing the lower back into the bench, lifting the top torso off the bench giving a full crunch and squeezing the abs. Perform 4 sets of 25 reps.
So you just completed the full body dumbbell exercises in your own home. Who knew how easy could be building those muscles with just a pair of dumbbells? Well, now you know how!
And this is just the beginning because we’ll be covering a lot more. That way you don’t need a gym membership, you can do all these at home. So stay tuned because we’re gonna do a lot of these dumbbell exercises. Don’t forget to share it with your friends. Stay fit!
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