Now that you know the basics of Dumbbell exercises at home, let’s get into some workouts you can do at home! All of these workouts are effective and will help you build muscle no matter your fitness level. Remember to always listen to your body and take breaks when needed! It might seem like a good workout to go out and buy expensive equipment, but you can get the same results at home with just two dumbbells. Choose from 10 different dumbbell exercises at home below and use them as part of your weekly routine to strengthen and build muscle in no time!
Top 10 Dumbbells Exercises At Home;
# One: The Hammer Curl
These curl dumbbell exercises at home are great for targeting the biceps. You will need two light or medium weight Dumbells for this exercise Begin by standing tall with feet hip-width apart. Hold dumbbells by your side, palms facing inwards towards each other. Curl the weight up to shoulder level while keeping the elbows tucked into the body and core tight. Slowly lower Dumbells back down to starting position then repeat for 15 reps or more depending on fitness level.
# Two: The Bent Over Row
This row dumbbell exercise at home is great for strengthening the upper back muscles. You will need two light/medium weight Dumbells Start with feet hip-width apart with one foot in front of the other so you are leaning forward slightly at a 45-degree angle from hips to the floor, holding dumbbells close to legs. (Make sure that knee does not go over toe) Pull both arms out straight until they are next to your rib cage. Squeeze the back muscles and slowly lower dumbbells, then repeat for 20 reps or more depending on fitness level.
# Three: The Front Lunge
These lunge dumbbell exercises at home are great for strengthening the legs. You will need two light/medium weight Dumbells Start standing tall with feet hip-width apart Step forward into a deep front lunge until both knees are at 90-degree angles Hold dumbbells near thighs throughout the movement Slowly step back up to starting position Repeat 15 times per leg unless otherwise stated by fitness instructor If you have knee problems consult a doctor before doing this workout!
# Four: Tricep Kickback
The triceps exercise is the best dumbbell exercise at home. (Back of the arm) You will need two light/medium weight Dumbells. Start by standing tall with feet hip-width apart, holding dumbbells at your side with palms facing inwards Bend knees and lean forward slightly so that you are resting your upper body on thighs Hold dumbbells next to hips, then extend arms straight back until they are parallel to the floor. Keep elbows close to your sides throughout the entire movement. Slowly lower dumbbells back down and repeat for 15 reps or more depending on fitness level.
# Five: The Seated Shoulder Press
This shoulder press dumbbell exercise is great for strengthening shoulders. You will need two light/medium weight Dumbells Sit on a sturdy chair with back support, hold dumbbells at shoulder height with palms facing forward. Press dumbbells upward until arms are extended overhead, hold for a second then lower back to the starting position. Repeat for 12-15 reps.
# Six: The Upright Row
These upright rows are an excellent way to strengthen your shoulders and upper back muscles at home. You’ll need two light/medium weight dumbbells for this exercise, so start by standing tall with feet hip-width apart while holding onto both handles of the set right in front between them (palms facing each other). Row up towards chin watching that elbow stays close in to the side when doing movement; make sure you squeeze those shoulder blades together before lowering weights down again after 15 reps or more depending on fitness level!
# Seven: Biceps Curl
The Biceps Curl dumbbell exercise targets biceps. This exercise with dumbbells for beginners can easily do at home. You will need two light/medium weight Dumbells Start by standing tall with feet hip-width apart, holding dumbbells at your sides Keep arms close to the body and curl both dumbbells up towards shoulder level Hold for a second then lower back down Repeat 15 reps or more depending on fitness level.
# Eight: Plank
This plank is great for strengthening core muscles(abs) as well as improving balance. Just get your dumbbells and start your dumbbells exercises at home. You will need a mat plus one heavyweight Dumbell Sit on the floor in a high pushup position place hands next to shoulders so that you are resting on elbows Squeeze abs tight and hold this position for 30 seconds If 30 seconds seems easy, try doing this for 60 seconds.
# Nine: The Lunge and Curl
This dumbbell exercise targets legs as well as biceps. You will need two light/medium weight Dumbells Start standing tall with feet hip-width apart Step forward into a deep front lunge until both knees are at 90-degree angles Hold dumbbells next to hips throughout the entire movement Then curl dumbbells up towards chest Slowly lower dumbbells back down Repeat 15 reps or more depending on fitness level.
# Ten: Reverse Fly
This fly is great for strengthening shoulders and upper back muscles. You will need two medium-weight Dumbells Assume starting position kneeling on the mat holding dumbbells with arms extended straight down towards mat and palms facing each other Bend elbows up to shoulder height, squeezing shoulders back as you lift the weight. Keep the chest lifted throughout this movement Slowly lower dumbbells back down Repeat 15 reps or more depending on fitness level.
Conclusion:
So, After reading this dumbbell exercises at home article, you should be able to identify what type of muscle-building dumbbells exercises are best for your goals and how they can help improve the look and feel of your body. Hope that these 10 dumbbell exercises at home were helpful. Happy lifting!
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