Dumbbell Workouts at home

Workout at home is not as difficult as it sounds. This is because now every one is equipped with fancy workout gadgets at homes. Dumbbell Workouts at home is cheaper and it will save you from hassle of going to gym. You can use dumbbells to make muscles and reduce extra weight on your body. You only need to buy some good quality dumbbells with weight that you can handle. Once you have these dumbbells, you are good to go. It is not easy to go to gyms every day. Especially with the pandemic, people avoid getting together in huge crowd. You do dumbbell workouts at home with just simple guidance. Here are five best dumbbell workouts that you can perform from your homes.

1. Bench Press

Bench Press can be done either with or without dumbbells. Dumbbells are sometimes better in performance than barbells. Their range of motion is better than barbells. Dumbbells allow you to build more strength in the pectoral area. A good quality dumbbell bench press exercise will help you to pick up on workout of triceps as well as shoulder muscles. Dumbbell exercises’ main focus is on the top side of your body. The muscles that are getting spruced up through dumbbells will remain active and get most benefit from these.

How to execute a dumbbell bench press:

1. Hold a dumbbell in both of your hand and lie back or sit straight on a bench.
2. Your arm must bent to the side of each shoulder.
3. Keep your palms facing upwards.
4. As the weight is starting to press above your chest, keep on extending your elbows.
5. Keep on extending your elbows until your arms are straight above your chest.
6. Remember that the weights should not touch one another.
7. While bringing back the weights down, keep them apart your shoulder level.
8. Repeat the exercise in 3 sets with 8-12 reps per set
9. Take rest of 2 to 3 minutes between each set

bench-press

2. Bicep Curl

The best exercises are those that are easy to perform and simple to execute. Bicep curl is the best exercise that serves as the basis for bicep and tricep muscles. Whenever you are doing any exercise with the help of dumbbells, always keep your back straight. Keep control of your upper body. Heavy weight lifters who do not take control of their back and lift weights more than their capacity to hold, their spines deform. This bicep curl is routine is entirely about isolated control.

How to perform dumbbell bicep curl:

1. Hold two dumbbells in each hand and stand straight.
2. Both arms should be by your sides hanging.
3. Your elbows must be closer to your torso and your palms facing outward.
4. Your upper arms must not move as the weight that you hold is curled upward to your shoulder level.
5. Compress your biceps and release your breathe as you move on to the next step.
6. Return back to the initial position
7. Repeat the exercise in three sets with 8-10 reps per set.
8. Take rest of 2 to 3 minutes between each set.

bicep-curl

3. Shoulder Press – Dumbbell workouts t home

Shoulder press will help you get stronger shoulders. Abide by these simple steps and get the advantage of getting strong shoulder muscles. The primary focus of shoulder press is majorly on two portions of the deltoid. However, it also serves as a key strength for other muscles. This exercise with the help of dumbbells will strengthen your trapezius, triceps and rotator cuff muscles. In order to make this exercise a huge success, make all these structural muscles to work in unison.

How to execute shoulder press exercise:

1. Hold a pair of dumbbells at either side and stand straight in an upright position.
2. Slightly bent your shoulders, and arms and even down the dumbbells weight.
3. Your palms should be facing toward your body.
4. Press your wrist upward and twist them as you go.
5. Do that in such a manner that your palms are facing forward until you reach the top.
6. Lift the weights up in the direction over your shoulders until your arms are straight.
7. Lower your arms and
8. Repeat three to four sets with 6-10 reps per set.
9. Take rest of 2 to 3 minutes between each set.

shoulder-press

4. Bent-Over Row

Bent-over row is the exercise that can help the professionals lifters to weight and make the most benefit for their arms and shoulders. This classic muscle-building exercise will maximize your potential of free weights. It will work on your back and shoulders. The beginners shall not perform this exercise as it can cause serious damage to their backs and deform the structure of their skeleton. It is extremely important to keep your back straight. Keep your knees slightly bent. Do not overload your back with heavy weight. It will also help you improve your pelvic floor muscles.

Execute the exercise by following simple steps:

1. Hold a pair of dumbbells at either side and stand straight in an upright position.
2. Wide open your legs and arms according to the width of your shoulders.
3. Slightly bent your knees.
4. The angle of bending must be no further than a 45-degrees.
5. Brace your core and keep your back straight.
6. Lift up the weights in the upward direction straight.
7. Let your breathe out as you go
8. Keep your wrists stiff.
9. Don’t move your legs.
10. As you raise the hand weights, do not pass your arms above your shoulder level.
11. Lower down the weights into the initial position and
12. Repeat three to four sets with 6-10 reps per set.
13. Take rest of 2 to 3 minutes between each set.

bent-over-row

5. Lunge

Lunges are one of the best exercises that will help you keep fit and healthy. Dumbbell workout with lunges is a classic full body exercise. This exercise requires a plenty of room and space. It is best to do this workout routine in an open area or a ground. The focus of this exercise is majorly on legs and glutes. Keep in control of the movement of your whole body. Be focused and never loose sight of your current position.  Do not worry about the speed issue in this dumbbell exercise. Take as much time as you want and keep up your balance straight.

Follow the steps below to perform this exercise:

1. Hold a pair of dumbbells at either side and stand straight in an upright position
2. With your palms facing in the inward direction, hang your arms at both of your sides
3. Open your feet less than the width of your shoulders
4. Depending upon the length of your leg, take a long step forward
5. Bent down your knee until your thigh is parallel to the ground
6. Upon landing, keep your heel as the main focus
7. Let your breathe in as you lower down towards the ground
8. Bend your rear leg as shown in the figure below and keep toes balanced
9. As you are letting your breathe out, return back to the initial position
10. Switch your legs
11. Repeat eight to twelve sets with 2-3 reps per set
12. Take rest of 2 to 3 minutes between each set

lunges

Final Words – Dumbbell Workouts at home

In the pandemic, most of us have been restricted to homes. It has become quite difficult for the gym geeks to hit the gyms and do intensive workouts. However, in the above mentioned dumbbell workouts at home, you will find it quite easy to do the exercises from the ease of your home. Some amazing cardio exercises that you can do at homes will also help you reduce a lot of weight easily.

If you wish to look for more health-related blogs and articles then must visit HAJEX Fitness.