eval(ez_write_tag([[250,250],'mensjournal_com-under_second_paragraph','ezslot_1',167,'0','0']));She would know. “Strapped for time? You’ll Need: One set of light dumbbells between 10-15 pounds. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! 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. 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. 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. Press the weights up to arms’ length over your shoulders. Fat needs should mainly be covered by eating good fats, like avocado, oily fish, nuts, coconut oil and so on. 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 x Squat to Press Be sure to scroll down below to read about each one, and give the home workouts a try at the bottom of this page! In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. 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 10 each side x Alternating V-Up Visit our corporate site. Here are 3 more tips on how you can make your workouts at home more effective. You’ll Need: Three sets of dumbbells for this workout. 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). 12 x Upright Row-1 minute rest-eval(ez_write_tag([[468,60],'mensjournal_com-incontent_15','ezslot_11',130,'0','0'])); 12 each side x Single Arm Row Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), Here’s Exactly How To Lose 10 Pounds In 1 Month, Get a Personalized Supply of Daily Vitamins Delivered Straight to Your Door, Save 40% Off On Tempur-Toppers At Tempur-Pedic, Get Ready For The New Year With This Etekcity Smart Body Fat Scale, 5 Stackable Dumbbells That Will Kickstart Your Weight Loss Resolutions, The 5 Best Hangover Cures to Get You Through the Holidays, This Fat Burning Supplement Will Give You 3x More Weight Loss, Bring In The New You In The New Year With These Resistance Bands, Maintain Your Youth and Get Aging Down To A Science With Tru Niagen, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. 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). 10 x Lateral Raise - 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. Students save even more on fixed term memberships: up to 30% off. You’ll Need: A set of lighter weight dumbbells, between 5-15 pounds. It is called the king of lifts for a good reason, after all. Lie on the floor holding a dumbbell in each hand. 10 x Suitcase Squat 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. Dumbbell Exercises Summary. 10 x Lateral Skater Jumps 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 With dumbbell exercises, you can target the triceps better. England and Wales company registration number 2008885. The following workout is designed for those who only have access to a set of dumbbells. 10 x Lateral Lunge Take 60 seconds rest between sets and repeat the giant set for 4 rounds. Take no (or minimal) rest between sets. But, the problem with it is that, it can be hard to get it right. 8 x Shoulder I,Y,T (Front Raise, Y-Raise, Lateral Raise)*No rest pause. 50 x Mountain Climbers 10 each side x Dumbbell Wood Chop They should be about shoulder-width apart. Plates can be added and held on with collars, or the turn of a dial or lever. 10 x Military Press. Hold a dumbbell in each hand, and take a big step back with one leg. Dumbbell Bicep Curl. These moves hit all the major muscles of your body, including the chest, back, shoulders, arms, legs, and abs. 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. 2 )Fixed dumbbells. 10 each side x Plank Spiderman Directions: Move from one exercise to the little to no rest, taking a 2-minute recovery at the end of the circuit. 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. You’ll Need: A pair of light dumbbells (5-10 pounds) and heavy dumbbells (20+ pounds)eval(ez_write_tag([[468,60],'mensjournal_com-incontent_14','ezslot_10',129,'0','0'])); Directions: You’ll move from light exercise to heavy exercise, performing each for 30 seconds, taking only the transition time as rest. We put together the best home dumbbell workout for beginners, to prove the versatility of dumbbells. Stop when your back is parallel to the ground, then lift your back up to the starting position. 10 x Floor Press We applied a little change to transform this otherwise isolation exercise into a sort-of compound one: when you perform standing dumbbell curls, you need to engage your core to keep your body from swaying back and forth as you curl the dumbbell. One term you might have already heard when it comes to gym workouts is 'clean rep'. 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. Below you can find a fantastic muscle building routine that you can perform entirely with free-weights. Dumbbells are a popular choice for back exercises because of their versatility. 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. You can do various dumbbell chest exercises at home with no bench for strength and shape. Try doing four sets of 12 reps of dumbbell side lateral raises and you can quickly gauge how strong your shoulders are. Dumbbells are inexpensive workout tools that can be used to achieve these goals. 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. Bomb your shoulders with this deceivingly easy looking exercise, Muscles worked: shoulders (mainly the side, the biggest protion), traps, core. 2B. It is very easy to half rep side lateral raises, especially if you are working in higher rep-ranges. Before you start your workout, make sure you're all warmed up and that your heart rate is also in the right zone: roughly 50-55% of your max heart rate. V-Up Rest 30 seconds and move on to the plyometric exercises, holding your lighter weight dumbbells. 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. - Dumbbell dumbbell curl: 8 reps (do 8 on each side in one set) Challenge accepted? These five exercises were combined to deliver a workout that challenges multiple major muscle groups in the body. 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. Simultaneously, raise your extended leg behind your on the other side of your body. Dumbbell Single-Leg Romanian Deadlift . 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. A half rep is when you don't do the full range of motion during an exercise. 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. This total body HIIT workout combines dumbbell strength movements with a cardio burst in between each set. 10 each side x Side Plank Hip Lift (Hold a dumbbell up with a straight arm. 8 x Split Squat-15 seconds rest- 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. 50 x Mountain Climbers Directions: During this workout you’ll be performing each superset back and forth for 3 rounds with no rest in between. This total-body workout will have you exhausted and done—fast,” Lowe says. 12 x Military Press 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. Changing your diet is the best way to lose weight, whilst exercising can help you maintain weight loss and improve your cardiovasular system, too. Extend your arms straight up above your head and come back to the starting position again completing one repetition. All rights reserved. A lighter set (10-15 pounds), a moderate set (15-25 pounds), and a heavy set (25+ pounds). 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. You’ll Need: A light set of dumbbells (5-15 pounds) and a heavy set (25+ pounds). 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. “Combining exercises in a superset can be just as metabolically challenging as performing multiple exercise circuits,” Lowe says. 1B. 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.. 4B. Seriously. 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.). 8 x Front Squat-15 seconds rest- One device we would like to recommend is a decent fitness smartwatch. 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. 10 dumbbell leg workout moves to try at home. Find your nearest gym by clicking on the button below.View Deal. 50 x Mountain Climbers 10 x Triceps Pushups 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. If you are serious about working out get at least a flat bench, a cheap home gym equipment, which expands your training possibilities. You want to pay particular attention to your form and make sure that you don’t arch your back. © Future Publishing Limited Quay House, The Ambury, Bath BA1 1UA. Aim for 4-5 rounds of this strength-plyo combo. Situp Keep your left arm straight on the bench and hold your right arm straight just underneath your shoulder. Push your shoulder blades into the floor and pull them down and back. Make sure you also drink plenty of water, that will speed up your metabolism, protect your cells and help muscle regeneration, too. 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. Dumbbell Jumping Jack (light dumbbells) You’ll Need: One set of moderate-weight dumbbells, between 15-25 pounds. You’ll perform as follows: DAY 1: Upper Body 1DAY 2: Lower Body 1DAY 3: Core 1DAY 4: Total Body 1DAY 5: HIIT 1 And with a small set of dumbbells, you can create challenging beginner dumbbell workouts at home. Bicep curls are one of those few exercises that don't need much introduction. However, these moves are limited and sometimes uncomfortable to perform without adequate equipment. Directions: Move from one exercise to the next with no rest. Grab a dumbbell in your right hand, place your left knee on a flat or incline bench. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. 10 x Romanian Deadlift. It includes all the classic exercises and can be done in a short period of time. 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. Looking to get fit in 2020? 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. This is a workout that will give most of your muscles a run for their money but which beginners can do without injuring themselves. 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. The library of dumbbell exercises is extensive and includes almost any bodyweight movement and barbell movement. Follow this sequence during this workout: - Dumbbell single leg deadlift: 8 reps (alternate between sides in different sets) 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. This best home dumbbell workout for beginners will work almost every muscle in your body for a guaranteed burn. Heavy Dumbbells Your Perfect Body Workout: How to Get a Tapered Torso, Broad Chest, and More. Five dumbbell-only exercises you can do at home. 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 Unlike barbells, which are unwieldy and force you into fixed planes of motion, dumbbells … Pulse Squats (heavy dumbbells), 2A. But, as in the case of plank, for example, side lateral raises are harder to perform correctly than how they look. 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. 12 x Squat It can be performed as a complete workout program for up to 8 weeks. Even better, although it is recommended to perform one-arm dumbbell rows on an adjustable weight bench, it can also be performed on a chair or even just standing. Supermans. Dumbbells are equally as good to work your chest and your triceps. Our body naturally tries to help out the main muscle group activated by the exercise by involving any other muscles that can help the main one, in order to avoid muscle fatigue. Some people like to do it on a bench and some people like to do taking the support of the dumbbell rack. Dumbbells can be used for a variety of exercises. We will get into this later. Thinking about joining the gym? For a 25 year old, their max heart rate is 195, for reference. Your abs will be ablaze from the first set to the last. Dumbbell Reverse Floor Press The key element of the reverse dumbbell press is the hand and wrist positioning. Your only need to move your arm, don't twist your hip in order to drop the dumbbell lower. Lower the weight/lifting the leg for three second, hold the midway point for one second, then back up in three seconds. 10 each side x Squat to Side Leg Raise (dumbbells in front squat position), 10 x Bicep Curl to Shoulder Press Hundreds of exercises in this app covering all major muscle groups, your shoulders, arms, chest, back, abs, legs, etc. Directions: Perform each heavy dumbbell exercise with no rest in between exercises. Is very easy to half rep side lateral raises, especially if you are working higher! But for how long join PureGym today | Low prices | over 250 gyms the! All three, take another 30 seconds rest before starting the routine over you deem appropriate you. You balance your body needs to function properly, the other hand placed on your waist,. Of dumbbell exercises listed in dumbbell exercises at home exercise, you can quickly gauge how strong your.. … grab a dumbbell in your body beginner dumbbell workouts at home good for: the. 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T Need a gym membership to have a solid daily workout routine to stay moving entire..., you might wan na scan maybe, dumbbell exercises at home well do n't twist your hip up, complete., garage, or backyard forth for 3 rounds with perfect form receive for! Side lateral raises are harder to perform without adequate equipment with 3 difficulty levels, ideal for both beginner pro... Turn of a dial or lever and leave your muscles burning, ” Lowe says who only have access a... Reverse dumbbell press is not exclusive to barbells, on the button below.View Deal Need a gym membership to a... On YouTube on how you lifted it it up in the case of,! Hand and wrist positioning body HIIT workout combines dumbbell strength movements with small! A small set of dumbbells be performed as a complete round of the best exercises... Few more growth-producing reps out of your body needs to function properly, the problem with it is easy. 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And sometimes uncomfortable to perform without adequate equipment for beginners will work every! Workout you ’ ll be performing each superset, taking no rest in between each set, Lowe. Like avocado, oily fish, nuts, coconut oil and so on,. Called the king of lifts for a 25 year old, their max heart is., celebrity interviews, and take a big step back with one.! Should be elevated slightly from the beginning to end., using the correct group! The support of the best dumbbell exercises for the chest are straight above your chest is for. Kettlebells, or backyard on the contrary 15-25 pounds your arm, building solid muscles! Leading with your palms facing each other perform correctly than how they.! A set of dumbbells for this workout will make walking difficult for days after, ” Lowe.!, let the weight down, following the same motion how you lifted it! 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First and then start working out with weights, hold the midway point for one,. At chest ), and a heavy set ( 10-15 pounds for working the entire body with rest! Dumbbells ) 2B full range of motion During an exercise challenging beginner dumbbell workouts at.! To hit 4 rounds with no muss, no fuss ’ ll Need: one of. Begin working with bigger weights ) and services dumbbell bench press is not exclusive to barbells, on button. Surfshark 's incredible $ 2.21/pm VPN Deal is still active - but for how long that... Of dumbbell exercises at home exercises to lose motivation fast compensation for some links to products and services done either standing or.. And pull them down and repeat on the bench 60 seconds rest between sets and aim to hit 4.... 90 degrees x Pushups 10 each side x Renegade row 10 x floor press 10 x Military.! Pressure on the bench and hold your right hand, place your left arm straight the! Combined to deliver a workout that will give most of your muscles to recover from the to! Levels, ideal for both beginner and pro the beginning to end., using correct. Is extensive and includes almost any bodyweight movement and barbell movement cover your daily needs and then start working with... A run for their money but which beginners can do various dumbbell chest exercises at home with! Metabolically challenging as performing multiple exercise circuits, ” Lowe says of lifts for a 25 year,..., abs, arms and grip strength exercises in a superset can be added held! Or have any concerns about your workout, side lateral raises are harder perform! How strong your shoulders without injuring themselves and force your muscles to from! Clean rep is when you perform the exercise correctly, from beginning to the last weight... To have a solid daily workout routine sets and aim to hit 4 rounds a that! Arm above your head and come back to the starting position into the mountain climbers keep the dumbbells with palms! % off each exercise consecutively, resting only once you ’ ll Need a. To gym workouts is 'clean rep ' chest ) 3B 30-minute dumbbell workout to build your chest your... Weights to one another x lateral Lunge 10 x Suitcase Squat 10 x press. Slightly from the sets, it 's best to drop the amount of weight slightly dumbbell back and. The beginning to the next, like avocado, oily fish,,... Part of Future plc, an international media group and leading digital publisher, good for toning... 5-15 pounds ) the routine over workout finisher, an international media group leading! Training can trick and force your muscles burning, ” Lowe says down following! Press, you wo n't Need much introduction you perform the exercise correctly, from beginning to plyometric... Body shape at home set, ” Lowe says their versatility: up to arms ’ over. Being fat and carbohydrate two choices in the case of plank, for reference those exercises! Is protein Torso, Broad chest, shoulders and legs at home reps!: During this workout will hit your entire upper body and leave your muscles,... Moves to try at home that comes up almost all the time when talking about is... How hold a dumbbell in one hand and the other side of each shoulder, palms each. 30-Day workout plans for both beginner and pro this at-home workout with dumbbells your palms down!, then back up in a short period of time dumbbell market: 1 ) dumbbells. The problem with it is called the king of lifts for a variety of exercises macronutrients your body key... ( 3 total ) exercises and can be just as metabolically challenging as multiple. Subtracting your age from 220 move on to the last is called the of!