Dumbbell Workout at Home for Beginners

13 April 2020

Fitness

When working out at home, you may find that using your own body for strength training is not working as well as you had hoped. While this can be a great way to get a workout, many people prefer to use dumbbells in order to get the workout that makes them feel like they truly put in the time to get a great workout. The good news is that you can easily workout with dumbbells at your home.

Where Can I Buy Dumbbells?

Dumbbells can be purchased at most any store that carries fitness equipment. You will also find that you can order these online. For those who are serious about an intense workout at home, they may find that getting a set of dumbbells is the way to go as this is going to allow them to get a variety of workouts completed with heavier and lighter weights for toning. The option is up to you. But remember, to consider how much room you have and your budget for purchasing these dumbbells.

Dumbbell Exercises for Arms

Dumbbells provide an excellent source of exercise for the arms. A few examples of what exercises you can be doing:

  1. 45-degree dumbbell floor press: With this exercise, you want to lie on the floor and then lift these dumbbells from your side to above your chest. Keep your knees bent and your knees at a 45 degree angle. You will find that this is going to work your arm and it can even help with your core and you work with the weight.
  2. Hammer bent-over row: Keep a dumbbell in each hand, then bend your knees slightly and hinge at the hip so that you upper body is almost parallel to the floor. Then lift your arms in, like you are pressing a piece of paper between your arm and body to keep it there.
  3. Skull crusher: This works your triceps, you are going to want to lie down on a bench, then let the weight of the dumbbells drop behind you and back up again. Control your movement each time, and do not use enough weight that you cannot control this.

Dumbbell Exercises for Chest and Back

For your chest and back you will find that there are several dumbbell exercises that can work this part of your body as well. You are going to want to consider:

  1. Triceps extension: Sit in a chair, with the dumbbell in your hands, and your arms behind you with the elbows at ear level, raise your arms up and straight above your head. You may find it easier to work with one dumbbell rather than one in each hand.
  2. Hammer curl: This is the typical exercise that people do with dumbbells. Stand with your feet shoulder width apart and then lift the dumbbell up, being at the elbow. Try to keep your knuckles on your hand position to the outside while performing the motion.
  3. Spider curl: Using an incline bench, lay on your stomach. Put the dumbbells into your hands and then left up towards your torso. It is best to use an incline bench that is at a 45 degree angle.

Photo by Kelly Sikkema on Unsplash

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