Dumbbell exercises at home If you’re looking to build muscle at home, there are a few exercises you should try. And if you’re unfamiliar with dumbbells, don’t worry; we’ll help you out too. All you need are some light weights and some space to work out. Here are seven at-home dumbbell exercises to get your muscles bulging:
Dumbbells
There are a lot of different types of dumbbells on the market, so it can be tough to decide which one to buy. The most important thing to keep in mind is that the weight you use should be appropriate for your strength and size. If you’re not sure what range of weights to use, start with lighter weights and increase the weight as you become stronger.
The following exercises are all great for building muscle and strength.
How to use dumbbells
Dumbbells are a great way to tone your muscles without having to go to the gym. You can do a variety of exercises with them, including crunches, shoulder presses, and rows. Here are five at-home dumbbell exercises to build muscle:
1. Crunches: Lie on your back with your palms flat on the floor next to your shoulders and knees bent 90 degrees. Pull your abs towards your spine and lift your head and upper body off the ground by extending your arms and legs. Hold for two seconds before lowering back down to the starting position. Do 20 repetitions.
2. Shoulder press: Place a pair of light dumbbells on the ground next to your shoulder blades and knees bent 90 degrees. With a straight arm, press the weights toward the front of your chest while keeping your shoulder stationary. Reverse the motion and press the weights away from your chest before returning them to the starting position. Do 12 repetitions on each side.
3. Rows: Sit on the ground with feet hip-width apart, holding one weight in each hand (or place one weight in each hand behind you). Bend both knees so that they’re parallel to the floor and lower torso towards thighs while pulling handles toward shoulders—keeping elbows close to sides—and hold for two seconds before raising back up to starting position. Do 8 reps per side.
4. Dumbbell squats: Place a pair of heavy dumbbells on the ground next to your feet. squat down until thighs are parallel to the floor, then press weights upward and return to starting position. Do 10 reps.
5. Farmer’s walk: Hold a pair of light dumbbells at shoulder-width apart and walk forward with your head and shoulders down. Keep your back straight by maintaining a tall spine and squeezing your glutes at all times. When you reach the end of your walk, turn around and walk back the other way. Do 8 reps.
What muscles do dumbbell exercises target?
The muscles that dumbbell exercises target are the muscles in the upper body. These muscles include the pectoralis major, latissimus dorsi, triceps brachii, biceps femoris, and the abdominal muscles.
How often should you do at-home dumbbell exercises?
You should do at-home dumbbell exercises at least three times a week to build more muscles. If you can, try to do them on different days so that your body has a chance to adapt and learn the routine.
What are the best exercises to build muscle with dumbbells?
There are many ways to build muscle with dumbbells. You can use them for strength training or to increase your cardio workout. Here are some at-home dumbbell exercises to help you achieve the desired results:
1. Push-ups: This classic exercise is a great way to build abdominal and chest muscles. Begin by assuming the push-up position with hands on the ground, shoulder-width apart, and legs bent. Bend your elbows and lower your body until your chest touches the ground. Return to start position and repeat.
2. Squats: squats work all of the leg muscles, including the quadriceps, hamstrings, and calf muscles. To do a squat, stand with feet hip-width apart and knees slightly bent. Lower yourself slowly until thighs are parallel to the floor or as low as you can go without allowing your butt to touch the ground. Keep your back straight and abdominals pulled in while keeping your back heel off of the floor (this will help you maintain balance). Push up through heels to return to starting position.
3. Bench press: The bench press is a great exercise for developing upper body strength and size. To do this exercise, lie flat on a bench with arms extended above head and palms facing up (or supine if doing it lying down). Place bar on shoulders, forcing hands into armpits so that bar is held close to body rather than let it hang out in front of you like in a standing press. Lower bar until it touches chest then press up, repeating.
4. Crunches: Crunches work the abs and lower back muscles. Lie down on your back with knees bent andfeet flat on the ground. Place hands behind your head, then use your abs to curl torso off the ground while keeping your shoulders and hips pressed firmly into the ground. Return to start position and repeat.
5. Dips: Dips are a great exercise for developing overall body strength and size. To do this exercise, lie on your back on the ground with feet flat on the floor. Hold weights in both hands and lower them toward your chest, then press them back up.
6. Farmer’s walk: This is an all-body exercise that works your arms, chest, shoulders, back, and glutes. Start by standing with feet hip-width apart and hands on hips. Take a large step forward, then lift one leg up behind you at the same time as you bring your hands up to shoulder level. Walk forward with the lifted leg until your other foot is in front of you, and repeat on opposite side.
7. Row: A great exercise for overall body strength and size, the row works your entire body. To do this exercise, stand with feet hip-width apart and shoulder-width apart. Hold a weight in both hands, then tilt your torso to the left and row the weights up towards your chest. Reverse the motion and Row the weights back down to your chest.
Conclusion
If you’re looking to add some muscle mass, then at-home dumbbell exercises are a great way to get started. By performing these exercises regularly, you can achieve the results you desire without having to go to the gym. In this article, we’ve shared seven of the best at-home dumbbell exercises for building muscle. If you want to get started building more muscle today, be sure to give these exercises a try!
