Best way to exercise at home with dumbbells


Dumbbell workouts are the basic part of the weight training equipment. They are small and they are easy to store at home. They are versatile, so you can work every part of your body with them. So, why workout in a sweaty, packed gym when u can work out conveniently at home? Here are some exercises for your shoulders, biceps, triceps, chest and back.


Advantages of working out with dumbbells

Dumbbell workouts require the stabilizing of muscles that is important for strength, posture and balancing. The dumbbell exercises use mainly the body’s natural movement patterns and also have a range of movement than many other fitness equipments. You can target specific areas of the body very effectively by the flexibility of the equipment.


Safety measures

Before the workout one should stretch and warm up to loosen and prepare each muscle group, skipping this can result in strains, muscle tissue tearing and other injuries. Be careful with the dumbbells and don’t hurt yourself while working out with those.

Workout exercises with dumbbells

Building biceps – standing straight, hold dumbbells in each hand. Now keep your hands on either side of your body with your palm facing each leg. Now keeping your elbow tight to your body, curl the dumbbells up in a hammer motion and go back to the former position. Repeat.


Working on triceps – lie flat on floor or on a bench, with a dumbbell in both the hands, extend your arms straight above your head, palms facing inward. Now, bend your elbow and release the weight on either side slowly. Repeat.

Shoulder work – shoulder press can done sitting or standing. Hold a dumbbell in each hand and extend your arms over your head directly, keeping your elbows bent slightly to avoid locking. Slowly lower your arms until they reach 90-degree angle and then move to the former position. Repeat.

Chest exercises – lie flat with a weight in each hand; extend your arms above your chest with palms facing each other. Bend your elbows slightly throughout the exercise. Lower your arms slowly till they touch the floor. Go back to the first position. Repeat.

Bench rows – lie face down on a 30-degree inclined bench. Grab dumbbells in each hand with palm facing your feet. Bend your arm at the elbow and lift the weights sidewise so that your upper arm is parallel to the floor. Slowly return to the former position. Repeat.

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