How to exercise at home with dumbbells

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This article was co-written by Monica Morris. Monica Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .

There are 10 references cited in this article that you can view at the bottom of the page.

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Sometimes working out at home is much more convenient than working out in a crowded and hot gym. If you feel this way too, buy some dumbbells (also known as dumbbells) and do the following exercises for the whole body.

Table of Contents

Choose dumbbells

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Know the benefits that dumbbells can bring. Remember, dumbbells are also known as dumbbells or free weights. Exercises using dumbbells are good for building strength, improving endurance, and building muscle.

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Buy a set of dumbbells if you can. It is better to buy dumbbells with different weights, because you can gradually increase the weight as your health gets better and better. People often sell standard dumbbell sets with weights of 2 kg, 5 kg and 8 kg (2 weights each). To figure out which set of dumbbells to buy, lift the lightest dumbbell in the group. Raise and lower this dumbbell 10 reps. If you’re tired and think you can’t do more than 10 reps, that set is too heavy. ^{[1] X Research Source}

Similarly, if you can train for a long time and think they are too light, buy a heavier set of weights. The staff at the sporting goods store can help you determine which set of weights is right for you.

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Determine the type of weight you want to buy. Some dumbbells have contours to guide finger placement. Other styles are smooth. They are manufactured in a variety of colors and materials, including metal, plastic, and rubber. Determine the type of weight you want to buy based on personal taste.

Remember that a dumbbell with a grip that is too wide will tire you faster than a regular grip.

Determine the number of lift strokes that are right for you. Lift count is the number of times you perform a certain exercise. Listed below are exercises you can use dumbbells. However, the number of lifts will depend on you and your health. Usually a beginner with dumbbells will start with 10-12 reps for each exercise, then gradually increase this number.

Chest muscle workout

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Lie down on a dumbbell bench. You will need a bed or bench to perform this exercise. You can also lie on the floor or on an exercise ball for better support of your spine. Lie on your back on a bed or bench with your knees touching the edge of the chair and your feet firmly on the ground.

Hold a dumbbell in each hand. Two dumbbells lie along your body, at chest level. Palms facing feet.
Lift two dumbbells straight up. The elbows are almost straight, but not completely. Hold the dumbbells in the air for a moment and don’t let your arms shake.
Lower the weight back down to your chest and repeat these steps.

Lie down with weights. You will also need a bench or bed for this exercise. You can lie on the floor or on an exercise ball. Lie down with your knees touching the edge of the bed or chair, with your feet firmly planted on the ground. ^{[2] X Research Source}

Hold a dumbbell in each hand. Extend your arms so they are perpendicular to your body, holding weights at body height.
Lift the dumbbells up until they are side by side above you. Hold the dumbbell there for a moment and then lower back to the original position.
Try to keep your elbows bent at the same angle throughout the exercise.

Back muscle training

Rowing with wide hands. Back training not only helps to make the body look better, but also maintains the health of the back. For this exercise, remember that you must exhale as you raise the weight and inhale as you lower the weight to the resting position.

Get into a semi-squat position and bend at the hips so that the upper body is bent forward. Keep your back straight throughout the exercise. Hold a dumbbell in each hand with your palms facing your body. The starting position of the dumbbell is just below the knee.
Lift the dumbbells straight up so that your arms form a right angle. You must not change the flexion of your knees and hips.
Hold the dumbbell in a high position for a moment and slowly release the weight back to the resting position.

Traditional weightlifting. Traditional weightlifting works the back (extensors), glutes, and hamstrings.

Stand up straight with knees slightly bent.
Bend at the waist to lower the dumbbells to the instep position. Keep your back straight and don’t move your legs. You should feel the pull in your hamstring muscles.
Slowly raise your body back to the starting position. Repeat. ^{[3] X Research Sources}

Shoulder exercise

Push weights overhead with palms facing in. Strong shoulders will make you look more attractive, and your shoulders can also be seen under the shirt. Impress him with muscular shoulders. ^{[4] X Research Sources}

Stand up straight, holding a dumbbell in each hand. Hold dumbbells at shoulder height. Two palms facing each other.
Straighten your arms until the elbows are almost perfectly straight. You should raise the dumbbells straight up and hold them there for a while.
Slowly lower your arms to bring the dumbbells back to shoulder height.

Monica Morris

Certified Personal Trainer

Monica Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .

Monica Morris
Certified Personal Trainer

One and a half pounds weightlifting is just enough for shoulder training. Work your shoulders with exercises like lateral raises, sideline lateral raises, medial deltoid raises, and anterior deltoid raises. Those are four exercises that work the entire shoulder muscle.

Sit with weights overhead. Sit on the edge of a chair, bed or bench to exercise.

Hold dumbbells in both hands at shoulder height, palms facing forward.
Push the dumbbell straight up. The elbows are almost straight, but not completely.
Hold the dumbbells high for a moment and slowly lower the dumbbells to shoulder height.

Shoulder lift with dumbbells. Standing shoulder lifts with dumbbells is a great exercise for broad and toned shoulders. You can also exercise in a sitting position, but instead of holding the dumbbell in front of you, hold the dumbbell down to your side. ^{[5] X Research Sources}

Hold a dumbbell in each hand and hold your hands in front of your hips. Two palms facing each other.
Raise your arms sideways until they are almost parallel to the ground. Hold the dumbbell there for a moment and then lower the dumbbell back to the hip position.

Biceps workout

Alternate biceps curls. The biceps curl is the standard exercise to do with dumbbells. Alternating biceps curls means that you continuously lift the weight with one hand and lower it with the other so that both hands are trained equally. ^{[6] X Research Sources}

Stand with feet extended and flat on the ground. Hold a dumbbell in each hand and let your arms hang at your sides with your palms facing forward. When rolling up the dumbbell, the palm should face the shoulder.
Raise the right dumbbell to shoulder height by curling your forearm up to your chest. The inside of the right forearm is facing the sky.
While lowering the right dumbbell, you begin to raise the left dumbbell in the same manner. Avoid jerking back to gain momentum. If you have to do this move, it means the weight is too heavy.

Hammer weight roll. The hammer curl is another way to train the biceps. This exercise gets its name from the way you hold a dumbbell like a hammer handle.

Hold a dumbbell in each hand with your palms facing your body. Place your arms at your sides.
Bend your forearms and raise the dumbbell so that the top of the dumbbell is up to your shoulder. The inside of the forearm should face to the side.

Sitting with dumbbells (separate). Hand exercises in a sitting position are very suitable for practicing while watching TV. This is a specific exercise because it only works one muscle group.

Sit on the edge of a regular chair or bench. Hold a dumbbell in your right hand and bring your arm down so that your right elbow rests on the inside of your right thigh
Lift the weight up until it almost reaches shoulder height. In fact, you should not lift the weight to the shoulders because then the biceps is no longer involved in the movement. Hold the dumbbell there for 5-10 seconds, then slowly lower the dumbbell back to the starting position.
Repeat these steps with the other arm.

Triceps workout

Stretch the triceps with two hands. This exercise uses only a single dumbbell. You can practice in a standing or sitting position.

Grab a dumbbell with both hands and hold it behind your head. The arms should be bent at right angles with the forearms along the sides of the head, so that the dumbbells are behind the head.
Extend your elbows and raise your forearms so that your arms are straight overhead. Hold the dumbbell in that position for a moment, then bend your arms to a perpendicular position to bring the weight behind your head.

Single dumbbell reverse push-ups. Stand with your back straight and bend forward at your hips. Start with arms extended straight down, elbows next to rib cage. This is the original position. Lift the dumbbells with your forearms only so that your arms are extended parallel to your upper body. The palm of the right hand should face up as it reaches the hip. When the elbow is bent, the forearm also lowers. Repeat for the desired number of reps and beats.

Lie down, stretch your triceps. Lie on your back on the ground or in bed. If you have an exercise bench, lie on it.

Hold a dumbbell in each hand with palms facing up. The outside of the forearm and elbow should be facing up so that the arms form an inverted ‘V’ shape. This is the resting position.
Lift the dumbbells up by straightening your elbows. Hold the dumbbells in the air for a moment and slowly lower the dumbbells to the resting position.

Lower body workout

Do squats with dumbbells. You can use dumbbells to increase resistance to squats. This exercise will help develop lower body strength.

Hold a dumbbell in each hand in a standing position.
Bend knees and squat down. Sit down until the dumbbell just rests on the floor. Hold this position for a while.
Slowly stand up straight, keeping your arms steady and your back straight, squeezing your abs. ^{[7] X Research Sources}

Squat with dumbbells. This exercise will work the quadriceps on the front of the thighs. Just like a regular lunge, but you’ll be holding a dumbbell.

Hold a single dumbbell in each hand at your side.
Take a long step forward with your right foot and lower your body. Keep your left leg still and your back straight.
Push your heels down as you raise your body back to the starting position.
Repeat for the desired number of beats before switching to the left foot. You have to do the same exercise for both left and right legs. ^{[8] X Research Sources}

Calves with dumbbells. As the name implies, the calf tip exercise will work the calves. To do this, you need a board or wooden floor 5-8 cm above the ground.

Hold a dumbbell in each hand at your side.
Stand with the tops of your feet resting on the edge of a plank or wooden floor. Initially the heel will rest on the ground.
Lift your heels up while exhaling, and lower your heels on an inhale. ^{[9] X Research Source}

Combine upper and lower body exercises. If you want to increase the intensity of the exercise without increasing the time, you can combine upper and lower body exercises. You can practice:

Push weights overhead while doing squats
Squeeze your legs and curl your biceps
Do sumo squats while standing rowing

Advice

Increase the weight after each round.
When building muscle, you should start with the larger muscle groups first. These are the chest, back, front of the thigh (quadriceps), back of the thigh (hamstring muscle), buttocks, and shoulders (the triceps). Last, or second, are the smaller muscle groups like the biceps, triceps, calves, and abs.
Start with 1 complete set and gradually increase to 3 rounds.
Do the reps continuously with no rest periods.

Warning

When lifting shoulders with dumbbells, you should not do the ‘pour from the pitcher’ method as some people teach. This method can cause irreversible damage to the shoulder muscles. Instead, you should do the opposite movement. Stand with feet shoulder-width apart, lean slightly forward to align the muscles in your shoulders, lift weights, and rotate arms so that eventually thumbs up and forearms forward. This move prevents the muscles below the shoulder blades from rubbing against the bone, while it can work the muscles in the shoulders.
Be careful with lifting weights that are too heavy. You can strain your muscles or lower your back if you try to lift too much weight.

Steps