Whether you’re trying to speed up fat loss, gain total-body strength, or maximize muscle mass, the best dumbbell exercises meet every need – and often improve your cardio fitness at the same time.
The coronavirus pandemic (or any among the thousands of reasons) might be keeping you from the gym. However, this does not mean that you should give up on your entire workout regimen. In fact, resistance training, or any other sort of activity, will assist you maintain your sanity and protect your health.
Dumbbells allow for greater diversity than barbells of equal weight, and because there are no weight plates to deal with, you may start straight away. Plus, unlike their gym equipment-based counterparts, the best dumbbell exercises work stabilizing muscles while also testing your balance and control. In a study on effects of training with free weights versus machines on muscle mass, strength, free testosterone, and free cortisol levels, it was found that training sessions with free weights induced greater increases in free testosterone in men.
The following is a full body workout at home with dumbbells only that’s challenging but will leave you feeling great!
Directions: After you’ve gathered your weights, complete a dynamic warmup to increase blood flow, and prevent injury. This workout should be done in trisets, which means each set will include three different exercises done one after the other without rest in between. Take no more than 45 to 60 seconds of rest between sets.
Warm Up
Do each of these exercises for 30 seconds, repeating the circuit 2-3 times:
Now that you are nice and warm, let’s get started with the workout!
Triset 1, Exercise 1: Goblet Squat – three sets of 15 reps
Triset 1, Exercise 2: Arnold Press – three sets of 12 reps
Triset 1, Exercise 3: Russian twist – three sets of 10 reps
Triset 2, Exercise 1: Two-Arm Dumbbell Stiff Legged Deadlift – three sets of 10 reps
Triset 2, Exercise 2: Bicep Curl – three sets of 12 reps
Triset 2, Exercise 3: Elbow Side Plank – hold for 20 seconds on each side for three sets total
Triset 3, Exercise 1: Weighted Glute Bridge – three sets of 12 reps
Triset 3, Exercise 2: Hollow Body Skullcrushers – three sets of 12 reps
Triset 3, Exercise 3: Seated Knee Tuck – three sets of 12 reps
Rest your back on the ground and straighten your legs, holding two dumbbells over your shoulders. Tense your abs and push your lower back into the ground. Raise your legs an inch off the ground and also raise your shoulder blades off the ground. While your arms are straight, shift your upper arms back slightly. Your upper arms should not be perpendicular to the ground. Aim for a 91- or 92-degree angle relative to torso. This is your starting position.
Bend only at your elbows, and lower the weights until they nearly touch your shoulders, the rest of your body tight in the starting position. Press back up slowly avoiding any jerky movements, straightening only at the elbows.
Keep your right arm in place and use your left arm to perform a skullcrusher with only the elbow bending. Straighten.
Repeat the pattern on the other side: Repeat with both arms, then only use your left arm for a repetition.
Dumbbells are the most accessible and easily-scalable weights on the gym floor, not to mention that they allow for one-sided training by design, so you can balance out any developing muscle imbalances. Later down the line, evenly-distributed profits will keep you injury-free, so it’s important to be symmetrical for your health as well as your t-shirt size. We are pretty sure this full body workout at home with dumbbells will help you achieve your physique goals.
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