Best Dumbbell Workout Exercises for a home gym.For a lot of us who have home gyms. Maximising space is so important to get the best workout. Dumbells give us the best options to do a number of exercises to target the whole body. To help achieve a number of goals ranging from. Fat loss to developing size, strength, and power.
Best upper body dumbbell workout
Best Dumbbell Workout Dumbbell Snatch
Movement Patterns: Full Squat (Olympic), Pull (Olympic), Snatch (Olympic)
Equipment Used: Dumbell set
Instructions:
- Standing bent at hips and knees holding a single dumbbell between your legs.
- Drawing your belly button in towards your spine explosively extend your legs drive your hips forward and shrug your shoulder to pull the dumbbell upward.
- Bend your knees descending into a full squat to catch the dumbbell with a straight arm overhead.
- Slowly return to the start position and repeat.
Best Dumbbell Workout clean and press jerk
Movement Patterns: Jerk (Olympic), Power (Olympic)
Equipment Used: Dumbell set
Muscle Groups: Deltoid, Quadriceps, Triceps
Instructions:
- Standing to hold two dumbbells in a deadlift position.
- Drawing your belly button inwards explosively dip at the knees then extend your legs and push with your arms to push the dumbbells overhead.
- Drop under the dumbbells to catch the dumbbells with bent knees and straight arms then return to standing.
- Slowly return to the start position and repeat.
Best Dumbbell Workout Chest and Back workout
Best Dumbbell Workout push up to renegade row
Movement Patterns: Horizontal Pull, Push Up
Equipment Used: Dumbell set
Muscle Groups: Pec Major, Rhomboid/Mid Trap, Triceps
Instructions:
- In a push-up position holding two dumbbells on the floor.
- Drawing your belly button inwards bend your elbows to lower your chest towards the floor.
- Push with your arms to return to the start position then row one dumbbell to the side of your chest.
- Lower under control perform another push up then a row on the opposite side.
- Repeat alternating sides.
Best Dumbbell Workout push up to renegade row.Single leg
Movement Patterns: Horizontal Pull, Push Up
Equipment Used: Dumbell set
Muscle Groups: Biceps, Core, Pec Major, Rhomboid/Mid Trap, Triceps
Instructions:
- In a push-up position holding two dumbbells on the floor with one leg held off the floor.
- Drawing your belly button inwards bend your elbows to lower your chest towards the floor.
- Push with your arms to return to the start position then row one dumbbell to the side of your chest.
- Lower under control change legs perform another push up then a row on the opposite side.
- Repeat alternating sides.
dumbbell back exercises
Best Dumbbell Workout single arm row
Movement Patterns: Horizontal Pull
Muscle Groups: Biceps, Rhomboid/Mid Trap
Instructions:
- Standing with one knee and hand on a bench and the other foot on the floor. Hold a dumbbell in your hand below your shoulder with your palm facing your body.
- Bend your elbow to row the dumbbell to the side of your chest.
- Lower under control and repeat.
Best Dumbbell Workout Dumbbell bent over row
Movement Patterns: Bent Over Row
Equipment Used: Dumbell set
Instructions:
- Standing bent forward at the hips with knees bent holding dumbbells in front of your legs palms facing your body.
- Maintain an arch in your low back.
- Drawing your belly button inwards bend your elbows to pull the dumbbells up to chest height.
- Lower under control and repeat.
dumbbell chest exercises
Best Dumbbell Workout Flat bench dumbbell press
Movement Patterns: Supine Press
Muscle Groups: Pec Major, Triceps
Instructions:
- Lying face up on a bench holding dumbbells in front of your shoulders.
- Straighten your elbows to push the dumbbells upwards above your chest.
- Lower under control and repeat.
Best Dumbbell Workout Swiss ball dumbbell press
Movement Patterns: Supine Press
Equipment Used: Dumbell set, Swiss Ball
Muscle Groups: Pec Major, Triceps
Instructions:
- Lying on a Swiss ball so that your head shoulders and upper back are supported by the ball.
- With the hips lowered holding two dumbbells press one dumbbell to arm’s length above you.
- As you lower the weight down press the other dumbbell up in an alternating fashion.
Dumbbell leg workout
Best Dumbbell Workout Multi-directional dumbbell lunges
Movement Patterns: Back/Hip Extension, Multi-directional
Equipment Used: Dumbell set
Muscle Groups: Low Back/Erector Spinae, Quadriceps
- Standing with good posture holding a dumbbell in one hand.
- Drawing your belly button in towards your spine lunge with alternate legs in 5 directions forwards 45° diagonally forwards sidewards 45° diagonally backward and directly backward.
- As you lunge in each direction control the dumbbell position
- Lunge to the point that the back knee is near the floor allowing the back foot to pivot naturally.
- Keep your head and eyes facing forward and your pelvis and shoulders square to the front.
Best Dumbbell Workout Swiss ball Bulgarian lunge
Movement Patterns: Static
Equipment Used: Dumbell set , Swiss Ball
Muscle Groups: Gluteals, Hamstrings, Quadriceps
Instructions:
- Standing holding dumbbells by your sides in a lunge with your rear foot resting on a Swiss Ball.
- Drawing your belly button inwards bend your front knee to lower into a lunge maintaining your balance on the ball.
- Push with your front leg to rise out of the lunge and repeat.
- Perform on the opposite side.
Best Dumbbell Workout overhead squat
Movement Patterns: Overhead
Equipment Used: Dumbell set
Muscle Groups: Deltoid, Gluteals, Hamstrings, Quadriceps
Instructions:
- Holding one dumbbell straight above your head. Take a comfortable stance wide enough that allows you to squat down between your legs; a wider stance is often necessary for this version of the squat.
- Take a deep diaphragmatic breath; engage the TVA drawing the belly button inward.
- Lower down into a comfortable squat keeping the natural arch in your low back.
- Exhale through pursed lips as you return to standing to keep your upper arms pulled tight towards your ears.
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