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Are you looking for great dumbbell workouts? Dumbbells are relatively cheap, extremely portable, and perfect for the home. It’s great if you suddenly find yourself unable to hit the gym.
By picking up a few dumbbells online, you have all the tools for the best workout or gym session at home. So get the bicep curling with the best dumbbell exercises.
The followings are the best dumbbell workouts that you can perform at home.
1. Bench Press
Dumbbells usually offer a better range of motion than barbells that allow you to create more strength in the pectoral area. A quality dumbbell bench press will also speed up chest development and work the shoulder muscles.
The fundamental concept of doing dumbbell exercises is to squeeze the upper part of the movement. This will ensure that the muscles you are targeting are active.
How to perform dumbbell bench press?
- Lie on the bench and hold a dumbbell in both hands.
- Keep both arms bent towards each should facing palms upwards.
- Extend your elbows as you press the weight over your chest.
- Keep working until your arms are above your chest, but do not touch the weight.
- Bring the weight back below shoulder level.
- Repeat the same process.
Reps: 8-12 per set
Sets: 3
Rest: 90-120 seconds between each set
2. Bicep Curl
This is one of the best and most common weight loss exercises. It acts as a host of biceps and triceps muscles. During this movement, make sure you keep your back straight and control your upper body. This is a home dumbbell exercise that is purely about isolated control.
How to perform bicep curl?
- Stand in a straight position and hold a dumbbell in both hands.
- Each arm should hang around you.
- Keep your elbows close to your torso, and your palms should be outward.
- Do not move your upper arms when you lift the weight up to shoulder level.
- Exhale as you contract your biceps.
- Come back to the first position and repeat the same process.
Reps: 8-10 per set
Sets: 3
Rest: 90-120 seconds between each set
3. Shoulder Press
It’s essential to have strong shoulders for this dumbbell exercise. Although the shoulder press focuses primarily on the two halves of the deltoids, it also serves as a wealth of other muscles.
The muscles of your trapezius, triceps, and rotator cuff. This structure has to work with your shoulders to make this exercise successful. The best dumbbell workouts include shoulder press.
How to perform shoulder press?
- Hold a pair of dumbbells on both sides and stand up straight.
- Dumbbells should be more or less with your shoulders, your arms should be slightly bent, and your palms should face your body.
- Press upwards and bend your wrists as you go so that your palms face up to the top.
- Lift the weight directly onto your shoulders until your arms are straight.
- Down and repeat.
Reps: 6-10 per set
Sets: 3-4
Rest: 90-120 seconds between each set
4. One arm swing
One, we easily replicated arm swing with dumbbells. Again, a tremendous multifaceted initiative, we can incorporate it into strength routines or HIIT exercises.
How to perform a one-arm swing?
- Hold a dumbbell between your legs, bring it at arm’s length.
- Assume a squat position.
- Rotate the dumbbell with your legs as you move upward.
- Bring the dumbbell to forehead level, keeping your arms straight and your legs straight.
- Repeat and then change arms for the complete set.
Reps: 6-8 per arm per set
Sets: 3
Rest: 90-120 seconds between each set
5. Lunge
A lunge is a classic full-body dumbbell exercise. Make sure you have enough space and plenty of muscle groups (legs, glutes, etc.) To prepare for work. Speed is not a problem with this dumbbell exercise, so take your time, keep yourself balanced, and press on to the upper part of the exercise. Include lunges in your effective dumbbell workouts.
How to perform lunge?
- Stand straight position and hold a dumbbell in both hands.
- Hang your arms on either side and keep your palms inward and your feet slightly below shoulder width.
- Take a long step forward with the leg of your choice, bending at the knee until your thighs are parallel to the ground.
- Get down on your heels and breathe as you go down.
- Bend the hind leg at the knee and balance the toes.
- Come back to the first position and exhale
- Change legs and repeat.
Reps: 8-12 per set
Sets: 2-3
Rest: 90-120 seconds between each set
6. Calf Raise
However, not all squats and lungs build your lower body. Your calves play a vital role in mobility and stability, so adding some dumbbell exercises that target the area is beneficial. However, muscular calves are sexy calves.
How to perform a calf raise dumbbell?
- Stand in a straight position and hold a dumbbell in both hands.
- Keep your legs shoulder-width apart.
- Hang your arms under your shoulders and keep them straight.
- Raise both feet until you are on your toes.
- You should feel the tension in your lower legs.
- Return and repeat.
Reps: 12-15 per set
Sets: 1-2
Rest: 90-120 seconds between each set
7. Triceps Kickback
The best way to do body dumbbell exercise is to start with a lightweight and increase the load gradually as you feel better.
This is especially true for triceps kickbacks, a movement that targets the back of the arm. When holding a tilted row-like position, you must move only your lower arm. Try to keep your shoulders and upper body as still as possible during this movement.
How to perform triceps kickback?
- Stand in a straight position with dumbbells in both hands.
- Bend your knees gently and keep your palms facing inwards.
- Tighten your back and keep your spine straight.
- Continue until your torso is parallel to the floor.
- Your upper arms should be close to your body, your head and spine should be in a straight line, and your chin should be slightly bent.
- Exhale as you straighten your elbows without moving your upper arms.
- Hold, breathe and return to starting position.
Reps: 10-15 per set
Sets: 2-3
Rest: 90-120 seconds between each set
8. Lateral Raise
The lateral raise has become the most favorite among bodybuilders since the beginning of the sport. With extra emphasis on the outer rotor of the muscles, these exercises are the key to moving the shoulders you are looking for.
Again, maintaining proper form is the key to this full-body dumbbell exercise. Keep your movements short and careful, and try to move beyond your elbows as you go.
How to perform lateral raise?
- Suppose a standing or sitting position.
- Hold a dumbbell on each side, palms facing inwards.
- Your back should be straight, and you should have a basic brace.
- Slowly lift the weight of the hand around your sides until your arms are parallel to the floor.
- At all times, your elbows should bend slightly.
- Carefully lower and repeat.
Reps: 10-12 per set
Sets: 3
Rest: 90-120 seconds between each set
The last word on dumbbell workouts
We hope you have enjoyed this article about how to perform the right type of training with dumbbells. The best way to train with dumbbells is by using a variety of movements that require you to work the muscles from different angles.
You can use this weight training workout routine as an example or get creative and come up with your own variation. Either way, it’s important to remember what matters most when working out is how well you adhere to proper form. Keep in mind these tips for designing your perfect dumbbell workout!
Be sure to follow all the steps outlined in order for your workout routine to be successful and don’t forget that it is important to hydrate before, during, and after each session.
Dumbbell workouts are a great way to get into shape, but there are some tricks you need to know if you want them working as efficiently as possible! Remember, these tips so that you can enjoy your next weight lifting session with no problems or mistakes.
