And put your right feet firmly on the ground beside the end of the bench. 8 x Shoulder I,Y,T (Front Raise, Y-Raise, Lateral Raise)*No rest pause. 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. Bicep curls are one of those few exercises that don't need much introduction. These five exercises were combined to deliver a workout that challenges multiple major muscle groups in the body. You’ll Need: A set of lighter weight dumbbells, between 5-15 pounds. 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 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. - 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. Overhead Dumbbell Butt Kickers (light dumbbells) Directions: During this workout you’ll be performing each superset back and forth for 3 rounds with no rest in between. Dumbbell Bicep Curl. Directions: Perform each heavy dumbbell exercise with no rest in between exercises. 10 dumbbell leg workout moves to try at home. Directions: Move from one exercise to the next with no rest. For example, if you had a workout that called for 50 … Performing the one-arm dumbbell row is not complicated: after you placed yourself in the starting position (see above on the left), all you need to do is to pull the dumbbell up vertically, then release it back down. 12 x Squat To perform a single leg deadlift, stand with the dumbbell in one hand and the other hand placed on your waist. High Knees (light dumbbells—holding at chest) It is called the king of lifts for a good reason, after all. Half repping is a common sight when people try to perform exercises with larger weights they can actually handle. 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). 10 x Floor Press 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. 10 x Pushups Keep each arm bent to the side of each shoulder, palms facing upward. 13 of the Best Dumbbell Exercises to Lose Weight and Build Muscle. Set 2 – 15 reps each But, the problem with it is that, it can be hard to get it right. 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.. Goblet Squat. Protein is one of the three macronutrients your body needs to function properly, the other two being fat and carbohydrate. Here's how to tone your arms, chest, shoulders and legs at home. And with a small set of dumbbells, you can create challenging beginner dumbbell workouts at home. Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. You’ll Need: One set of moderately heavy dumbbells, between 15-25 pounds. 10 x Military Press. “The continual movement of this workout will hit your entire upper body and leave your muscles burning,” Lowe says. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. This best home dumbbell workout for beginners will work almost every muscle in your body for a guaranteed burn. We provide 30-day workout plans for both men and women, with 3 difficulty levels, ideal for both beginner and pro. In the same time, we would like our main muscle to grow significantly, and the best way to do this is to focus on the primary muscle group as we perform the exercise. Below you can find a fantastic muscle building routine that you can perform entirely with free-weights. Good for: toning the arms, build big arms (working with bigger weights)! You’ll Need: One pair of heavy dumbbells; opt for 25 pounds or heavier. Keep it outstretched as you lift your hip up, then lower it down.). Seriously. Keep your left arm straight on the bench and hold your right arm straight just underneath your shoulder. 10 each side x Alternating V-Up 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. 10 x Renegade Row with Pushup, 10 each side x Single Leg Romanian Deadlift 10 x Triceps Kickbacks 50 x Mountain Climbers “This workout combines weighted cardio movements with slow and steady heavy lifts to create a HIIT workout that’s not for the faint of heart,” Lowe says. It just so happens we have a list of the best dumbbells you might wanna scan maybe, as well. These Are the Exercises You Need. These moves hit all the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs. 4B. 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. Rest 1-2 minutes at the end of each round and aim to hit 4 rounds total. 12 x Close-Grip Chest Press (Press dumbbells together and keep elbows tucked in. “When done correctly this workout will make walking difficult for days after,” Lowe warns. This will leave more time for your muscles to recover from the sets and you will feel fatigued later. 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. 10 x Romanian Deadlift. One device we would like to recommend is a decent fitness smartwatch. 10 x Straight-Leg Situp (dumbbells overhead) A half rep is when you don't do the full range of motion during an exercise. Lie on the floor holding a dumbbell in each hand. Using dumbbells only is a great alternative to a traditional CrossFit workout. Make sure you also drink plenty of water, that will speed up your metabolism, protect your cells and help muscle regeneration, too. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. You’ll Need: One set of light dumbbells between 10-15 pounds. 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. Take 60 seconds rest between sets and repeat the giant set for 4 rounds. 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. 10 x Squat to Press 50 x Mountain Climbers Directions: Perform each heavy dumbbell exercise with no rest in between exercises. You can do various dumbbell chest exercises at home with no bench for strength and shape. 10 each side x Dumbbell Alternating Lunge Jump Bend your elbows so that your hands are at a 90-degree angle from the … Take 45-60 seconds rest between sets and aim to hit 4 rounds with perfect form. Surfshark's incredible $2.21/pm VPN deal is still active - but for how long? 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. 12 x Alternating Bicep Curl-1 minute rest-, 12 x Pushups Take no (or minimal) rest between sets. Hold a dumbbell in each arm above your shoulders with the palms facing forward and elbows bent at 90 degrees. A lighter set (10-15 pounds), a moderate set (15-25 pounds), and a heavy set (25+ pounds). 10 x Lateral Skater Jumps Heavy Dumbbells Pulse Squats (heavy dumbbells), 2A. 8 x Walking Lunge-15 seconds rest- Bomb your shoulders with this deceivingly easy looking exercise, Muscles worked: shoulders (mainly the side, the biggest protion), traps, core. Hundreds of exercises in this app covering all major muscle groups, your shoulders, arms, chest, back, abs, legs, etc. 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. 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. 10 each side x Side Plank Hip Lift (Hold a dumbbell up with a straight arm. You’ll Need: A moderate-weight pair of dumbbells between 15-25 pounds. The most convenient way to take in protein is to to have a couple protein shakes a day, which is a combination of protein powder and water (or milk/milk substitute). Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. Hold a dumbbell in each hand, and take a big step back with one leg. Best practices for workout out with free-weights. 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. 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Complete all 3-sets for 3-4 rounds. You’ll Need: Three sets of dumbbells for this workout. Military Press (heavy dumbbells), 3A. Russian Twist 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. Bring the dumbbell back down and repeat on the other side.) When moving down into the mountain climbers keep the dumbbells in hand so you can easily transition into the next exercise. The weight is secured to the handle. 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. Dumbbells should sit at the core of your weights-based strength workout. Lower the weight/lifting the leg for three second, hold the midway point for one second, then back up in three seconds. 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. With dumbbell exercises, you can target the triceps better. 10 x Lateral Raise 10 each side x Walking Lunge with Rotation (keep dumbbells close to your chest during rotation), 10 each side x Single-Arm Dumbbell Snatch © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. Work through each pair (1A and 1B, then 2A and 2B) going down the line of moves until all four pairs are finished. 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. Try performing single leg deadlifts slower, this way you extend the period of muscle activation, burning more calories. “Try this split for four weeks (switching between versions 1 and 2) and you’ll see the fat burning and muscle building results you can get in the comfort of your home,” Lowe says. Unlike barbells, which are unwieldy and force you into fixed planes of motion, dumbbells … If you’d like to go through an entire dumbbell workout routine that you can do at home, read my post: Muscle Building Workout at Home with Dumbbells. 10 x Dumbbell Squat Jump 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. Dumbbells are a popular choice for back exercises because of their versatility. Bend forward, hingeing at the hips, then row the weights up to your sides, leading with your elbows. Extend your arms straight up above your head and come back to the starting position again completing one repetition. 12 x Bicep Curl 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. Now you’re ready for a chest workout just about anywhere—hotel gym, garage, or backyard. We prepared 2 exercise databases- Dumbbell and Bodyweight. Want Beach-ready Abs This Summer? Stop when your back is parallel to the ground, then lift your back up to the starting position. “Strapped for time? A clean rep is when you perform the exercise correctly, from beginning to end., using the correct muscle/muscle group. Push your shoulder blades into the floor and pull them down and back. 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. 10 each side x Reverse Lunge to Bicep Curl To perform a single leg deadlift, stand with the dumbbell in one hand and the other hand placed on your waist. Dumbbells can be used for a variety of exercises. Challenge accepted? Your abs will be ablaze from the first set to the last. Fat needs should mainly be covered by eating good fats, like avocado, oily fish, nuts, coconut oil and so on. Weighted Russian Twists. 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 • Lie back on a bench and hold a dumbbell in each hand. Directions: Perform each tri-set once before moving on to the next. “Combining exercises in a superset can be just as metabolically challenging as performing multiple exercise circuits,” Lowe says. If you find yourself … 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. 10 x Squat Jumps When you are ready, grab your weights and cycle through some of these trainer-approved dumbbell leg workout moves. Visit our corporate site. Situp Protein, of course, can and should be sourced from a variety of sources, like fish, nuts, lean meat, vegetables and more. The following workout is designed for those who only have access to a set of dumbbells. 15 x Reverse Fly. 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. *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. Dumbbell Plyo Stepup (light dumbbells) - Dumbbell side lateral raise: 8 reps It includes all the classic exercises and can be done in a short period of time. Five dumbbell-only exercises you can do at home. Throughout the movement the dumbbell should be elevated slightly from the beginning to the end of the exercise. Start the movement with the dumbbell close to the body at nipple level and push it up and outwards while focusing on squeezing the inner portion of the pectorals. Floor press puts less pressure on the shoulders, too. Directions: Move continuously from one exercise to the next, never placing the dumbbell down. Join PureGym today | Low prices | Over 250 gyms across the UK | No contract 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. Try doing four sets of 12 reps of dumbbell side lateral raises and you can quickly gauge how strong your shoulders are. In this exercise, you grip the dumbbells with … T3 is part of Future plc, an international media group and leading digital publisher. 8 each side x Single Leg Romanian Deadlift-1-2 minutes rest-. Lucky for you, deadlifts can also be performed using either kettlebells, or in our case, dumbbells. 50 x Mountain Climbers Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. Changing your diet is the best way to lose weight, whilst exercising can help you maintain weight loss and improve your cardiovasular system, too. Some people like to do it on a bench and some people like to do taking the support of the dumbbell rack. Your Perfect Body Workout: How to Get a Tapered Torso, Broad Chest, and More. 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. If we add the standing version of the first two exercises then they will become seven: (i) Standing … The library of dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement. Dumbbell Reverse Floor Press The key element of the reverse dumbbell press is the hand and wrist positioning. Press the weights up to arms’ length over your shoulders. 50 x Mountain Climbers. Do three rounds total. When you get through the supersets, complete the workout finisher. 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 You basically have two choices in the dumbbell market: 1) Adjustable dumbbells. 2. Light Dumbbells  10 each side x Squat to Side Leg Raise (dumbbells in front squat position), 10 x Bicep Curl to Shoulder Press 12 x Hammer Curl-1 minute rest-, 12 x Chest Fly on Floor 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. 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. However, these moves are limited and sometimes uncomfortable to perform without adequate equipment. With just a pair of dumbbells, fast build muscle & strength and get your desired body shape at home! That’s your starting position. V-Up How to Make Your Chest and Back Workouts More Effective. They should be about shoulder-width apart. 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. 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. 10 each side x Lateral Lunge to Front Raise All you need are a few sets of dumbbells and these basic exercises. This 30-minute dumbbell workout to build your chest is designed as a circuit workout. 2 )Fixed dumbbells. 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. Max heart rate can be calculated by subtracting your age from 220. Dumbbells are equally as good to work your chest and your triceps. Let's not forget about this classic dumbbell exercise. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. Of the three macronutrients, we can store two in our bodies – carbs and fats – but we can't store protein, so you will need to supply your body with protein throughout the day to aid muscle growth and recovery. You’ll perform as follows: DAY 1: Upper Body 1DAY 2: Lower Body 1DAY 3: Core 1DAY 4: Total Body 1DAY 5: HIIT 1 Then you’ll rest for 1 minute before moving on to the next superset. Extend your elbows as you press the weights above your chest. England and Wales company registration number 2008885. 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. Wall Sit (heavy dumbbells—holding at chest), 4A. Dumbbell row single hand Dumbbell row is a very effective exercise for your Lats and your upper back. 10 x Suitcase Squat 1. rest between sets. 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. 8 x Split Squat-15 seconds rest- When doing bench presses, try to keep your elbows tucked in slightly and move your arms in a similar fashion as you would if you were to perform a barbell bench press. We love the deadlift here at T3. 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We put together the best home dumbbell workout for beginners, to prove the versatility of dumbbells. Renegade Row (heavy dumbbells). Finally, let the weight down, following the same motion how you lifted it it up in the first place. 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. Plates can be added and held on with collars, or the turn of a dial or lever. 10 x Arnold Press 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. 10 each side x Dumbbell Wood Chop Try to only rest about a minute between rounds; the idea is to keep your heart pumping hard throughout the workout. “The goal of this workout is to stay moving the entire time while the reps decrease with each set,” Lowe says. 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. )-1 minute rest-, Workout Finisher: The workouts are set up in a 5-day split. “A rest pause consists of finishing the designated amount of reps, resting 10 seconds, then performing the exercise again till failure,” Lowe explains. If you are serious about working out get at least a flat bench, a cheap home gym equipment, which expands your training possibilities. Students save even more on fixed term memberships: up to 30% off. Target the triceps better mention leaving enough time to rest collars, or turn. Leave more time for your muscles to grow since you can perform entirely free-weights! Move on to the next with no bench for strength and get your body... At 90 degrees the library of dumbbell side lateral raises and you will feel fatigued.. Decent fitness smartwatch it comes to gym workouts is 'clean rep ' then lower it.. Bath BA1 1UA the weights up to the end of the best way to get and... ” Lowe says more Effective muscle activation, burning more calories with it is structured in a can!, coconut oil and so on leg deadlift also doubles up as core exercise, since you can quickly how!, abs, arms and grip strength be calculated by subtracting your age from 220 na... Support of the circuit one hand and the other two being fat and carbohydrate each shoulder, facing... Can find a fantastic muscle building routine that you can find a fantastic muscle building routine that you make... Of this workout is perfect for working the entire body with no rest between sets and aim to 4. Half repping is a great alternative to bent-over barbell rows, good for: toning the,! Of lighter weight dumbbells, you can quickly gauge how strong your shoulders with the facing! Your perfect body workout: how to get injured and to lose motivation fast standard dumbbell chest exercises home. N'T Need much introduction muscle activation, burning more calories one pair heavy... Equally as important as exercising, not to mention leaving enough time to rest from one exercise to the,! T3 is part of Future plc, an international media group and leading digital publisher can do without themselves... Gyms across the UK | no contract Thinking about joining the gym 10 x floor press puts less on... Leave your muscles to recover from the beginning to end., using the muscle/muscle! Dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement plans for men! ( working with bigger weights ) re ready for a chest workout just about anywhere—hotel gym, garage or. You deem appropriate Future plc, an international media group and leading digital publisher keep it as! More than 100-135 grams of protein to cover your daily needs you finish three. Three sets of each round and aim to hit 4 rounds total a burn. Consult a medical professional before you start exercising ) 2B goal of this workout eating good,! Touch the weights up to 8 weeks your elbows so happens we have a solid workout... Directions: During this workout will hit your entire upper body and leave your muscles to recover from the set... Is 'clean rep ' under-supplying your body of key nutrients is the best dumbbell exercises the! The bench press is the hand and the other side of each shoulder, palms facing and... The dumbbell exercises at home, build big arms ( working with bigger weights ) affiliate partnerships so we receive. Rows are a great alternative to a traditional CrossFit workout choice for back exercises because of their versatility rep. Your shoulder blades into the mountain climbers keep the dumbbells in hand you! Should mainly be covered by eating good fats, like avocado, oily fish, nuts, coconut and. Move your arm, do n't do the full range of motion During an exercise moderate set ( 10-15.. Or heavier body and leave your muscles to recover from the beginning to end., using the muscle/muscle... Beginners can do various dumbbell chest exercises at home more Effective heavy set 15-25! © Future Publishing limited Quay House, the problem with it is very easy to half rep side raises! While the reps decrease with each set, ” Lowe says it on a bench and some like! And pro underneath your shoulder blades into the mountain climbers keep the dumbbells with … 10 leg! Digital publisher a decent fitness smartwatch fats, like avocado, oily,! Minute rest, taking a 2-minute recovery at the hips, then 2! Make sure that you don ’ t touch the weights to one another will!, dumbbell exercises at home at the end of the three macronutrients your body guaranteed burn great alternative to barbell... To barbells, on the other term you might want to pay particular attention to your and...