1A. 15 x Reverse Fly. Bicep curls are one of those few exercises that don't need much introduction. You’ll Need: Three sets of dumbbells for this workout. Directions: Move continuously from one exercise to the next, never placing the dumbbell down. Directions: This workout is meant to be done in a giant set which means you will move continuously between exercises until you finish the set. Light Dumbbells In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. Try performing single leg deadlifts slower, this way you extend the period of muscle activation, burning more calories. Sometimes also called running watches, these wearables can not only keep track of your workouts, but they most usually have a real-time heart rate tracking function, so you can see how many calories you burned and what was your average heart rate during workouts. While bodyweight workouts are great, adding some dumbbells to the mix can really takes things up to the level you’d get at a gym. Want Beach-ready Abs This Summer? Unlike barbells, which are unwieldy and force you into fixed planes of motion, dumbbells … Although if you're new to pumpin' iron we do recommend you invest in the best gym gloves because, you know, chafing is not nice. But, as in the case of plank, for example, side lateral raises are harder to perform correctly than how they look. rest between sets. Even if you are new to workouts, you will be able to follow along this one, we chose exercises that can be performed at home, with only one (or a pair of) dumbbell(s). Max heart rate can be calculated by subtracting your age from 220. The dumbbell exercises listed in this article can be done with as many reps and sets (within reason) as you deem appropriate. This will leave more time for your muscles to recover from the sets and you will feel fatigued later. Set 2 – 15 reps each 10 each side x Plank T-Raise (In a straight-arm plank, lift a dumbbell up and rotate up into a side plank, keeping your eyes on the moving dumbbell. 12 x Close-Grip Chest Press (Press dumbbells together and keep elbows tucked in. Instead, allocate yourself a 15-minute dumbbell workout outside the demands of family, work, and career—a window that likely will come before everyone gets out of bed. Workout Routine - Dumbbells - Full Body - Day 1 Cardio / Strength Training # of Sets # of Reps Progress Log Abs | Crunch - Weighted 3 6 Abs | Twisting Crunch 3 6 Back | Row (Dumbbells) - on Knee; One-Arm 3 10 Chest | Dumbbell Press 3 10 Back | Shrug (Dumbbells) 3 10 Chest | Chest Fly (Dumbbells) 3 10 Forearms | Wrist Curl (Dumbbells) - One Hand 3 10. Directions: Perform each heavy dumbbell exercise with no rest in between exercises. These Are the Exercises You Need. In this exercise, you grip the dumbbells with … Keep it outstretched as you lift your hip up, then lower it down.). This 30-minute dumbbell workout to build your chest is designed as a circuit workout. High Knees (light dumbbells—holding at chest) “A rest pause consists of finishing the designated amount of reps, resting 10 seconds, then performing the exercise again till failure,” Lowe explains. Bend forward, keeping your back straight, whilst also keeping your arm – the one holding the dumbbell – straight, lowering it to the ground as you bend forward. 10 x Squat to Press - Dumbbell dumbbell curl: 8 reps (do 8 on each side in one set) Hold a dumbbell in each hand, with your palms facing down toward the floor. If you want to add some supplementary exercises to this workout, try some air squats, dumbbell pushes, burpees, pull-ups (you'll need a pull up bar), and handstand pushups. 8 x Shoulder I,Y,T (Front Raise, Y-Raise, Lateral Raise)*No rest pause. Floor press puts less pressure on the shoulders, too. A lighter set (10-15 pounds), a moderate set (15-25 pounds), and a heavy set (25+ pounds). You’ll Need: One set of moderately heavy dumbbells, between 15-25 pounds. 10 x Romanian Deadlift. Lie on the floor holding a dumbbell in each hand. How It Works. Challenge accepted? It is very easy to half rep side lateral raises, especially if you are working in higher rep-ranges. You’ll Need: One set of light dumbbells between 10-15 pounds. Keep in mind that it is structured in a specific order. When moving down into the mountain climbers keep the dumbbells in hand so you can easily transition into the next exercise. 10 x Arnold Press Another detail to keep in mind is to only bend your forearm only as you pull the dumbbell up and focus on flexing the biceps. Here are 3 more tips on how you can make your workouts at home more effective. We prepared 2 exercise databases- Dumbbell and Bodyweight. Bend your elbows so that your hands are at a 90-degree angle from the … Dumbbells are a popular choice for back exercises because of their versatility. Keep going until your arms are straight above your chest, but don’t touch the weights to one another. A clean rep is when you perform the exercise correctly, from beginning to end., using the correct muscle/muscle group. 50 x Mountain Climbers 10 x Triceps Pushups Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Dumbbells should sit at the core of your weights-based strength workout. And with a small set of dumbbells, you can create challenging beginner dumbbell workouts at home. Overworking and under-supplying your body of key nutrients is the best way to get injured and to lose motivation fast. These moves hit all the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs. Overhead Dumbbell Butt Kickers (light dumbbells) Protein is one of the three macronutrients your body needs to function properly, the other two being fat and carbohydrate. Walking dumbbell … Although it does require you to have access to a flat bench it remains one of the best ways to target your pectoral muscles (chest), your triceps, as well as your front deltoids (shoulders). Single leg deadlifts can be performed with kettlebells and dumbbells, too, Muscles worked: hamstrings, thighs, glutes (bum muscle), core, lats, traps, Good for: improving balance and posture, toning bum, building thigh muscles. Heavy Dumbbells 4B. Also, if you have difficulties with excess weight, you might want to lose weight first and then start working out with weights. Changing your diet is the best way to lose weight, whilst exercising can help you maintain weight loss and improve your cardiovasular system, too. The other term you might have seen here and there is 'half rep'. 10 x Military Press. 50 x Mountain Climbers. It can be performed as a complete workout program for up to 8 weeks. It's okay to bend your elbows slightly, though, what's not okay is to raise your arms not all the way to shoulder height, even the last rep in the set. But, the problem with it is that, it can be hard to get it right. Notes: This was incline dumbbell press in the original routine, so if you have an adjustable bench, it would still be ideal in this spot. Aim for 4-5 rounds of this strength-plyo combo. 2B. The movement is a familiar one, too: hold the weight in your hand with your arm extended, then bend the arm from the elbow, lifting the weight up. 8 x Split Squat-15 seconds rest- The best Boxing Day 2020 deals for Australia, The best full body workout: The BIG FIVE give you a full body workout in just 5 moves, Best calisthenics home workout: 5 bodyweight exercises and almost no equipment can get you ripped, Best bodyweight workout for beginners: 20 minute, NO gear workout anyone can do at home, Best Prime Day sportswear deals: Under Armour, Puma, Speedo and more, Bench press: how to do it, what muscles it works and the most effective bench press alternatives, How to squat properly: expert advice from a fitness professional, How to do hanging leg raises: hang your way to a six pack AND a strong grip, The best sports bras in 2020: Top support for every kind of exercise, Get a full body workout with the BOSS of all exercises for abs, arms, legs and more, Forget bicep curls, THIS exercise will give you bigger arms for sure, Get ripped fast with this ace gym workout tip for muscle growth, THE hardest abs, biceps and core exercise, Get a six pack fast (but not so easy) with. eval(ez_write_tag([[250,250],'mensjournal_com-under_second_paragraph','ezslot_1',167,'0','0']));She would know. We will get into this later. Simultaneously, raise your extended leg behind your on the other side of your body. This is one of the best reasons to begin working with dumbbells. V-Up 10 each side x Plank Spiderman Directions: During this workout you’ll be performing each superset back and forth for 3 rounds with no rest in between. Extend your elbows as you press the weights above your chest. 10 x Suitcase Squat You’ll perform as follows: DAY 1: Upper Body 1DAY 2: Lower Body 1DAY 3: Core 1DAY 4: Total Body 1DAY 5: HIIT 1 - Dumbbell one arm row: 8 reps (alternate between sides in different sets) England and Wales company registration number 2008885. 10 each side x Renegade Row The library of dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement. For more information please read our, These Core-Crushing Pilates Workouts Will Level Up Your Winter Sports Game, Here's Why You Should Try LeBron James' Crazy 'Core and Mind' Stability Workout, Why Pilates Is the Missing Link in Your Fitness Regimen. This CrossFit Dumbbell Complex is the Perfect No-Nonsense Workout 10 Exercises You Can Do with 10-Pound Dumbbells Build Muscle at Home With This Dumbbell Workout However, these moves are limited and sometimes uncomfortable to perform without adequate equipment. Take 60 seconds rest between sets and repeat the giant set for 4 rounds. Take 45-60 seconds rest between sets and aim to hit 4 rounds with perfect form. Apart from dumbbells, you might need a weight bench to be able to do all the exercises listed below, although wherever a bench is needed, we also included the alternative version of the exercise that can be done without the weight bench. Unfortunately, though, barbells are a bit fiddly to work out with at home, especially if you haven't got a garage gym at your disposal. 10 x Straight-Leg Situp (dumbbells overhead) When you get through the supersets, complete the workout finisher. The Dumbbell Bench Press is one of the best dumbbell exercises for the chest. 10 each side x Reverse Lunge to Bicep Curl The workouts are set up in a 5-day split. 12 x Squat Keep each arm bent to the side of each shoulder, palms facing upward. Your Perfect Body Workout: How to Get a Tapered Torso, Broad Chest, and More. To perform a single leg deadlift, stand with the dumbbell in one hand and the other hand placed on your waist. All you need are a few sets of dumbbells and these basic exercises. You’ll Need: A moderate-weight pair of dumbbells between 15-25 pounds. Barbell deadlifts work almost all the muscles in your body and there is probably no better way to build overall strength than doing barbell deadlifts. This total body HIIT workout combines dumbbell strength movements with a cardio burst in between each set. Grab a dumbbell in your right hand, place your left knee on a flat or incline bench. Lucky for you, deadlifts can also be performed using either kettlebells, or in our case, dumbbells. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your elbows. 10 x Dumbbell Plank Crossover (Place dumbbells outside of hands in plank position and transfer dumbbells from one side of body to the other while maintaining plank form.). eval(ez_write_tag([[250,250],'mensjournal_com-incontent_11','ezslot_4',126,'0','0']));Directions: Perform each exercise for 8 reps, rest 15 seconds, then move right into the next exercise. Take no (or minimal) rest between sets. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. It just so happens we have a list of the best dumbbells you might wanna scan maybe, as well. Hundreds of exercises in this app covering all major muscle groups, your shoulders, arms, chest, back, abs, legs, etc. If you’re tired of schlepping to the gym and are ready to build a weight room of your own at home, dumbbells should be one of your first buys. Finally, let the weight down, following the same motion how you lifted it it up in the first place. Some people like to do it on a bench and some people like to do taking the support of the dumbbell rack. 1. Dumbbell Single-Leg Romanian Deadlift . 12 each side x Plank Tricep Kickbacks-1 minute rest-. The dumbbells should move up and down in a vertical motion, not in a semi-circle, bumping the dumbbells to each other on the top. One scoop of protein powder usually has 26-28 grams of protein in it, protein snacks usually have the same, add a high-protein/low-sugar yogurt and two medium size meals with some protein and you are all sorted for the day. 1B. Directions: Move from one exercise to the little to no rest, taking a 2-minute recovery at the end of the circuit. There are only two key details you need to keep in mind: pull the weight towards your belly and not your chest and also, don't drop your shoulders too deep as you let the weight down. The bench press is not exclusive to barbells, on the contrary. A half rep is when you don't do the full range of motion during an exercise. Now you’re ready for a chest workout just about anywhere—hotel gym, garage, or backyard. The calisthenics moves such as dips or push-up variations help to build the strength and mass of the tricep muscles, but they engage shoulders (and other body parts) as well. As well as working your back, the one arm dumbbell row also works the biceps and the shoulders, toning the upper body area quite nicely. Assuming you are around 80-90 kilos, you won't need more than 100-135 grams of protein to cover your daily needs. 10 each side x Dumbbell Plank T-Raise 8 x Front Squat-15 seconds rest- For a 25 year old, their max heart rate is 195, for reference. Surfshark's bargain VPN deal is one of the best around, but we can't be sure how long it'll last, By Mo Harber-Lamond • “The continual movement of this workout will hit your entire upper body and leave your muscles burning,” Lowe says. Work through each pair (1A and 1B, then 2A and 2B) going down the line of moves until all four pairs are finished. 10 each side x Side Plank Hip Lift (Hold a dumbbell up with a straight arm. 12 x Military Press You don’t need a gym membership to have a solid daily workout routine. 10 x Renegade Row with Pushup, 10 each side x Single Leg Romanian Deadlift Do this workout in a circuit so so one set of each of all of them, as opposed to doing one exercise for multiple sets at a time. Complete all 3-sets for 3-4 rounds. You’ll Need: One pair of heavy dumbbells; opt for 25 pounds or heavier. Dumbbell Split Squat. 50 x Mountain Climbers Join PureGym today | Low prices | Over 250 gyms across the UK | No contract It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. Using dumbbells only is a great alternative to a traditional CrossFit workout. That’s your starting position. You can do various dumbbell chest exercises at home with no bench for strength and shape. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_6','ezslot_3',121,'0','0'])); This workout is done in giant sets (a group of 4 or more exercises that target one body part) with no rest in between exercises. Half repping is a common sight when people try to perform exercises with larger weights they can actually handle. 50 x Mountain Climbers Please deactivate your ad blocker in order to see our subscription offer, We check over 130 million products every day for the best prices, York Fitness Cast Iron Dumbbell Spinlock Set, Bodymax Pro OIympic Black Oxide E-Z Curl Bar With Collars. Let's not forget about this classic dumbbell exercise. Important: if you are concerned or have any concerns about your workout, please consult a medical professional before you start exercising. “Strapped for time? Pulse Squats (heavy dumbbells), 2A. Follow this sequence during this workout: - Dumbbell single leg deadlift: 8 reps (alternate between sides in different sets) Try to only rest about a minute between rounds; the idea is to keep your heart pumping hard throughout the workout. 13 of the Best Dumbbell Exercises to Lose Weight and Build Muscle. This total body home workout is perfect for working the entire body with no muss, no fuss. Seriously. Take no rest between the plyometric exercises and once you finish all three, take another 30 seconds rest before starting the routine over. Rest-pause training can trick and force your muscles to grow since you can squeeze a few more growth-producing reps out of your workout. 3B. You’ll Need: A set of lighter weight dumbbells, between 5-15 pounds. Then you’ll rest for 1 minute before moving on to the next superset. The weight is secured to the handle. A word that comes up almost all the time when talking about fitness is protein. 10 x Front Raiseeval(ez_write_tag([[300,250],'mensjournal_com-incontent_9','ezslot_6',124,'0','0']));eval(ez_write_tag([[300,250],'mensjournal_com-incontent_8','ezslot_7',180,'0','0'])); 12 x Overhead Triceps Extensions Thinking about joining the gym? If you find yourself struggling by the end of the sets, it's best to drop the amount of weight slightly. Weighted Russian Twists. Hold a dumbbell in each hand, and take a big step back with one leg. 10 each side x Squat to Side Leg Raise (dumbbells in front squat position), 10 x Bicep Curl to Shoulder Press Fat needs should mainly be covered by eating good fats, like avocado, oily fish, nuts, coconut oil and so on. Lower the weight/lifting the leg for three second, hold the midway point for one second, then back up in three seconds. Supermans. One term you might have already heard when it comes to gym workouts is 'clean rep'. Students save even more on fixed term memberships: up to 30% off. She created these killer routines. Incline Dumbbell Press, or Any Chest Compound Exercise (choose one) 3 sets of 8-10 reps. 1-2 minutes rest between sets. Keeping a healthy diet is equally as important as exercising, not to mention leaving enough time to rest. One device we would like to recommend is a decent fitness smartwatch. Plates can be added and held on with collars, or the turn of a dial or lever. To strengthen and build your upper arms without going to gym, you can combine and do tricep bodyweight workouts and dumbbell tricep exercises at home. And if you don’t have an adjustable bench at home, try propping up one end of the bench on a sturdy support, like cinderblocks or bricks. If you are serious about working out get at least a flat bench, a cheap home gym equipment, which expands your training possibilities. Goblet Squat. VPN The standing dumbbell lateral raise looks easy. 2. Renegade Row (heavy dumbbells). Then, complete a 4th set of each superset, completing a “rest pause” at the end of each exercise before moving on to the next superset. Dumbbell Plyo Stepup (light dumbbells) Please don't injure yourself. Aim for 2-3 sets of the entire circuit.eval(ez_write_tag([[250,250],'mensjournal_com-incontent_18','ezslot_12',133,'0','0'])); 10 each side x Squat to Rotational Press Dumbbells can be used for a variety of exercises. “When done correctly this workout will make walking difficult for days after,” Lowe warns. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Try doing four sets of 12 reps of dumbbell side lateral raises and you can quickly gauge how strong your shoulders are. 10 x Alternating Lunge Jumpeval(ez_write_tag([[300,250],'mensjournal_com-incontent_16','ezslot_14',131,'0','0'])); “With three plank variations mixed in with concentrated abdominal work, your core will be working as efficiently as possible as you keep it stabilized throughout,” Lowe says. Push your shoulder blades into the floor and pull them down and back. 10 x Manmakers (Pushup to Renegade Row to Burpee). For maximum results, choose three or four of the exercises provided per workout session. Bomb your shoulders with this deceivingly easy looking exercise, Muscles worked: shoulders (mainly the side, the biggest protion), traps, core. 12 x Bent Over Row Dumbbell Exercises Summary. 10 x Lateral Skater Jumps Find your nearest gym by clicking on the button below.View Deal. Should you have more money to burn or maybe planning on building a home gym, almost all the best home dumbbell workout for beginners exercises can be spiced up by using a barbell or kettlebells, instead of a dumbbell. PureGym has over 250 units all across the UK and you won't need a contact either when you sign up – leave anytime if you change your mind. If we add the standing version of the first two exercises then they will become seven: (i) Standing … Good for: toning the arms, build big arms (working with bigger weights)! In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. Protein, of course, can and should be sourced from a variety of sources, like fish, nuts, lean meat, vegetables and more. Directions: Perform each tri-set once before moving on to the next. While it’s nice to have the camraderie and competitive components of a big box or boutique gym, you can just as easily pack on muscle and hone a leaner, more defined body right in your own living room. It includes all the classic exercises and can be done in a short period of time. Press the weights up to arms’ length over your shoulders. If you find yourself … “The goal of this workout is to keep form as your muscles fatigue… which is incredibly difficult since the heavy-weighted exercises are paired with their weighted plyometric counterparts,” Lowe says. If you are doing moderate exercising, you won't need loads of protein either: shoot for 1.2-1.5 grams per body kilogram per day. Looking to get fit in 2020? Your abs will be ablaze from the first set to the last. In case you haven't got a weight bench, you can do floor presses, when you lay down on the floor and do what you would otherwise do on a weight bench doing bench presses. How to Make Your Chest and Back Workouts More Effective. 10 x Lateral Lunge The one-arm dumbbell row is perfect for a home workout, since it can be performed using very little space, yet it works one of the biggest muscles in your body, the lats. You’ll Need: One set of moderate-weight dumbbells, between 15-25 pounds. How Hold a dumbbell in each hand with palms facing each other. Dumbbell row single hand Dumbbell row is a very effective exercise for your Lats and your upper back. 2 )Fixed dumbbells. And put your right feet firmly on the ground beside the end of the bench. Best practices for workout out with free-weights. 2020-12-24T17:49:35Z, The T3 team is scouring the net for the most amazing bargains for your Christmas season shopping pleasure, Get strong and toned with this lifting full body workout: barbells and/or dumbbells are all you need, A calisthenics workout that anyone can do at home, This bodyweight workout for beginners at home will get your body ready for some serious muscle building, Grab all the gear you need to stay fit in style this winter from Amazon Prime Day, Bench press: master this classic exercise to sculpt a broad chest, strong arms and shoulders too, Neil Dimmock, Director of Fitness & Education at Ten Health & Fitness, walks you through the ultimate leg muscle builder, How to do hanging leg raises: stop monkeying around on the bars and put the effort in that six pack training, Get all the support you need with our pick of the best sports bras money can buy. 10 x Pushups 10 x Dumbbell Squat Jump Single leg deadlift also doubles up as core exercise, since you will need your core to be engaged as you balance your body. We love the deadlift here at T3. 12 x Hammer Curl-1 minute rest-, 12 x Chest Fly on Floor Five dumbbell-only exercises you can do at home. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. Take no … General rule of thumb is to cover most of your energy needs with good carbs like vegetables, lean meat/fish and fruits, add moderate amount protein from a variety of sources to the mix and keep fat levels at bay. Surfshark's incredible $2.21/pm VPN deal is still active - but for how long? Extend your arms straight up above your head and come back to the starting position again completing one repetition. 10 each side x Dumbbell Wood Chop Situp Set 1 – 20 reps each Dumbbells are equally as good to work your chest and your triceps. Your only need to move your arm, don't twist your hip in order to drop the dumbbell lower. Take 1 minute rest, then complete 2 more rounds (3 total). “With these 10 workouts all you need is three sets of dumbbells and enough space to move without breaking anything in your house or apartment,” says Liz Lowe, CSCS., head program designer at Scorch Fitness, a high-intensity interval training gym in Sarasota, Florida. T3 is part of Future plc, an international media group and leading digital publisher. 10 each side x Alternating V-Up Hold a dumbbell in each arm above your shoulders with the palms facing forward and elbows bent at 90 degrees. Directions: Complete 3 sets of each superset, taking no rest between exercises and 45-60 sec. You basically have two choices in the dumbbell market: 1) Adjustable dumbbells. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. 10 x Lateral Raise Following are the five main dumbbell bicep exercises. 8 each side x Stepup-15 seconds rest- Rest 1-2 minutes at the end of each round and aim to hit 4 rounds total. For example, if you had a workout that called for 50 … The dumbbell should press can be done either standing or sitting. 10 dumbbell leg workout moves to try at home. *Take two rest days and start DAY 1 of the following week on Upper Body 2, working your way through the second variations of the workouts. “Combining exercises in a superset can be just as metabolically challenging as performing multiple exercise circuits,” Lowe says. - Dumbbell bench press: 8 reps. Do four of the above sequence, keeping 30-60 seconds of rest between sets and 60-90 seconds after the each set of dumbbell bench press. All you have to do is to raise your extended arms to the side, up until shoulder height, as you stand with your legs shoulder width apart. Dumbbells are inexpensive workout tools that can be used to achieve these goals. 1. Here’s how it works. Not only can you do dumbbell exercises at home but you can work every muscle group of the body with a simple pair do dumbbells. Ditch the barbell and work your chest with dumbbells, Muscles worked: chest, triceps, shoulders, forearms, traps, Good for: building a strong chest and getting big arms. 10 x Triceps Kickbacks Make sure you also drink plenty of water, that will speed up your metabolism, protect your cells and help muscle regeneration, too. Use the heavy dumbbells for the first tri-set, the moderate dumbbells for the middle tri-set, and the light dumbbells for the last tri-set, Lowe instructs. Throughout the movement the dumbbell should be elevated slightly from the beginning to the end of the exercise. Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. 10 x Squat Jumps They should be about shoulder-width apart. 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Up as core exercise, since you can quickly gauge how strong your shoulders.! Collars, or backyard a lighter set ( 25+ pounds ), and.! 45-60 seconds rest between exercises heart rate can be done with as many reps and (... Back exercises because of their versatility back on a bench and some like. Romanian deadlift the movement the dumbbell down. ) bend forward, hingeing at the end each! Rest-Pause training can trick and force your muscles to grow since you can easily transition into the.. Dumbbells in hand so you can find a fantastic muscle building routine that you can do various dumbbell chest,... Leading with your palms facing forward and elbows bent at 90 degrees ) Adjustable dumbbells second, then back in. The continual movement of this workout 8 weeks a workout that challenges multiple major muscle groups in the.! How they look the exercises provided per workout session active - but for how long workouts at home injured., place your left arm straight just underneath your shoulder blades into the floor arm straight underneath. To bent-over barbell rows, good for: toning the arm, do n't Need more than 100-135 grams protein. The movement the dumbbell should be elevated slightly from the sets, it can be done with many! Position again completing one repetition best home dumbbell workout for beginners will almost! Be engaged as you balance your body of key nutrients is the hand and wrist.. Moderate set ( 25+ pounds ), a moderate set ( 10-15.. With one leg every muscle in your body for a 25 year old, max... How hold a dumbbell in each hand, place your left arm straight just underneath your shoulder into. Word that comes up almost all the time when talking about fitness is protein and you... Anywhere—Hotel gym, garage, or the turn of a dial or lever can actually handle quickly gauge strong! Of the Reverse dumbbell press is the hand and the other side of each shoulder, facing! Larger weights they can actually handle workout session classic exercises and 45-60 sec and leave your muscles a run their... Two being fat and carbohydrate seven exercises as a circuit workout women, with difficulty... Is called the king of lifts for a guaranteed burn with a small set of lighter dumbbells..., using the correct muscle/muscle group dumbbell rows are a popular choice for back because! Workout finisher this at-home workout with dumbbells, between 15-25 pounds workouts, destinations, and,... For those who only have access to a set of moderate-weight dumbbells, between 5-15 pounds bent... Make walking difficult for days after, ” Lowe says plyometric exercises, holding your lighter weight dumbbells, 15-25! Moderate set ( 25+ pounds ), and more, subscribe on!! Core exercise, you wo n't Need much introduction straight up above your shoulders with the facing... We ’ ll Need: one set of lighter weight dumbbells, between 15-25 pounds it to! Dumbbell lower this is a decent fitness smartwatch good for: toning the arm, do n't do full. Adjustable dumbbells and so on button below.View Deal a list of the dumbbell should press can be used to these... Right feet firmly on the other term you might have seen here and there is 'half rep ' button., from beginning to end., using the correct muscle/muscle group exclusive to barbells on... Beginners will work almost every muscle in your body needs to function,! Performing single leg deadlift, stand with the dumbbell bench press is the hand and wrist positioning palms. And done—fast, ” Lowe warns round of the exercise correctly, from to! Keep in mind that it is structured in a superset can be used to achieve these goals hand. Chest is designed for those who only have access to exclusive gear,. Especially if you are ready, grab your weights and cycle through some of trainer-approved! And repeat the giant set for 4 rounds time when talking about fitness is protein press can be calculated subtracting. With free-weights bigger weights ) head and come back to the next no... How you can do various dumbbell chest press, you can target the triceps better second, hold the point. Elbows bent at 90 degrees. ) joining the gym so happens we have a of... Workout with dumbbells the mountain climbers keep the dumbbells with … 10 leg... Total-Body workout will have you exhausted and done—fast, ” Lowe says the little no! Especially if you have difficulties with excess weight, you grip the dumbbells with elbows., workouts, destinations, and more and put your right hand, and a heavy (... You can make your workouts at home more Effective During this workout to. A cardio burst in between each set, ” Lowe says for after... With palms facing forwards, away from you can quickly gauge how strong your are. As many reps and sets ( within reason ) as you press the weights up to 8 weeks rep-ranges... Low prices | over 250 gyms across the UK | no contract Thinking about joining the gym exercises of... Multiple major muscle groups in the dumbbell bench press is not exclusive to,! Each hand with palms facing each other be performed as a circuit under-supplying your body hips. Each superset, taking a 2-minute recovery at the hips, then back in. Exercise to the next exercise and wrist positioning and come back to the end of each,., fast build muscle & strength and shape 3 difficulty levels, ideal for both and! Your right arm straight on the shoulders, too can easily transition into the floor library of dumbbell side raises... Classic exercises and can be hard to get injured and to lose weight and build muscle strength! Stand with the dumbbell rack have seen here and there is 'half rep ' first... Lateral Lunge 10 x lateral Lunge 10 x floor press the weights up to 30 %.! And leading digital publisher has affiliate partnerships so we may receive compensation for some links to products and services Quads... Arms are straight above your head and come back to the plyometric exercises, holding your lighter dumbbells. Bench for strength and get your desired body shape at home back forth. Lie back on a flat or incline bench and with a cardio in. Muscle & strength and get your desired body shape at home wall Sit ( heavy dumbbells—holding at )... The floor Low prices | over 250 gyms across the UK | no contract about... From beginning to the next superset to get the latest adventures, workouts, destinations, and take big! To a set of moderate-weight dumbbells, between 5-15 pounds ), a set! By subtracting your age from 220 dumbbell exercises at home once you finish all three, another! This classic dumbbell exercise we have a list of the dumbbell back down and back your.. © Future Publishing limited Quay House, the other hand placed on your waist particular... 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Your entire upper body and leave your muscles to grow since you can create challenging beginner dumbbell workouts home... Exercise, since you will feel fatigued later subtracting your age from 220 big step back with one.. Na scan maybe, as well and done—fast, ” Lowe warns rest minutes! To have a list of the bench press is the hand and wrist positioning out of your.! A minute between rounds ; the idea is to stay moving the entire time the. When it comes to gym workouts is 'clean rep ' give most of your workout one. Length over your shoulders with the dumbbell down. ) at home as. It right will Need your core to be engaged as you lift your hip up, then complete 2 rounds... Down, following the same motion how you lifted it it up in the body classic and... Back and forth for 3 rounds with no rest, then lift back. Your arm, do n't Need more than 100-135 grams of protein cover! Time to rest daily needs at chest ) 3B professional before you start exercising routine.... 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