9 Best Dumbbell Exercise You Can Do at Home to Build Muscle

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July 7, 2022

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Dumbbell workout is the most popular type of strength training exercise that can be done almost anywhere. Though these are widely available in every gym you can also do the dumbbell home workout at your maximum comfort. Your fitness goal must need a fitness routine that can be easily achieved with an at-home workout plan. In this fast-paced life keeping yourself fit is quite a task. Our surroundings are filled with junk and unhealthy lifestyle habits. Exercising is one of the best ways to push yourself toward fitness. Joining a gym is a good option but as we all know most of us don't have time to waste in traffic jams to hit the gym. The other way round is to try out a home workout session. Yes, we are aware of gym setup expenses but we got you a solution that fits in your budget. Try out a dumbbell home workout which is a popular weight training or strength training exercise and will not cost you a fortune.To begin with, the right weight of dumbbells in a dumbbell home workout plan is an important part of the whole process. Starting with heavier weights may cause strain in the muscles. The article will guide you with the best dumbbell exercises at home to build muscles and increase your stamina. A workout plan will help you to form a routine including the exercises targeting the muscles you want to work on. The dumbbell home workout is made to give you efficient training where exercises are paired in a way to keep your muscles under tension for longer. This is an effective home dumbbell workout routine that burns fat and helps you in building lean muscle.The exercises are simple and do not require any bulky instruments. The things to remember are the right posture and suitable weight of the dumbbells. Starting with lighter weight and further increasing the load. The gradual increase will not cause any strain while keeping your muscles engaged. Here we have selected some of the easiest dumbbell workout plans that you can perform without any stress.

Dumbbell Bench Press

Bench Press is a great dumbbells workout at home for beginners that provides better resistance to the muscles, this focuses on your chest and stretches the muscles with each movement. To execute the exercise lie down on a flat bench holding the dumbbells in each hand. Bent your arms to the side of each shoulder putting the weights in your palm over the chest. Bring it to the upward downward movement without touching dumbbells with each other. Perform this dumbbell home workout in 3 sets with 8-12 repetitions. The exercise targets the muscles of your triceps, pecs, forearms and shoulders.

1. Triceps Kickback

Weight training also builds your stamina, the best way to begin with the exercise is to start with lower weights and gradually increasing the load. The home dumbbell workout plan is incomplete without the kickback exercise. This targets the triceps and also generate tension in your leg muscles. Take a dumbbell in your hand and stand upright keeping your legs apart. Bend over and perform the kickbacks keeping your shoulder and upper body still. Include this dumbbell home workout and make a way for lean triceps.

2. Dumbbell Lunges

Lunges is one of the popular exercises which works even better when performed with dumbbells. Hold the weights in both hands and start the forward leg movement for lunges. Keep the back of your body straight and carefully bent your legs. Swap your legs and repeat the exercise 8-10 times in a set. Include these dumbbell exercises at home for your regular fitness routine or even for your body transformation goals.

3. Goblet Squat

Goblet Squat is an easy dumbbell home workout that one can include in their exercise routine. Simply hold a dumbbell with both your hands and keep your legs wide apart. Perform the squats while keeping the weight in the centre and your body straight. The posture is very important for dumbbell exercises at home. The targeted muscles are of your abs, calves, arms, glutes and quads. It also improves grip strength.

4. Triceps Extension

The triceps extension is an effective weight training at home with dumbbells. The exercise focuses on the triceps as well as your abs muscle. Stand upright and keep your legs wide apart. Hold a dumbbell in your hand and extend your arm over your head. Raise your arm straight and make a movement back and forth. This dumbbell home workout is easy to perform and is effective to build your tricep muscle.

5. Dumbbell One-Arm Swing

One of the easiest and effective dumbbell home workout that not only works on your shoulder muscles but also ensures your grip strength. Include this in your home dumbbell workout plan and see visible results with a simple swing routine. Take a squat position and hold the weight in one hand. Start through your legs between the knees and make the swing movement by heading towards the head. While the upward movement you also straighten your legs. This also engages the legs muscles along with your abs. It is one of the great workouts for beginners.

6. Bentover dumbbell row

Bent over row is a classic weight training exercise that helps in muscles building. If you are setting up a gym at home with dumbbells you have to include this exercise in your routine. But before that, you need to learn the right way otherwise it may strain your back muscles. This dumbbell home workout is performed by holding weights in each hand and bending over an angle. The legs should be wide apart and a little bent. The hand movement should never cross your shoulder level. The exercise is done in 3 sets with 6-8 repetitions. Also, do not change the posture between a set.

7. Weighted situps

Weighted situps is an amazing full body workout at home with dumbbells. As you perform your regular situps this is done with holding dumbbells in each hand. Lie down on your back and perform situps keeping your arms and legs straight. The dumbbell home workout is best performed in 10-15 repetitions in sets to increase stamina. This keeps your hand muscles active and targets your abs.

8. Dumbbell Calf Raise

For building your lower body muscles calf raise is the best home dumbbell workout apart from squats and lunges. A stronger calf easies mobility and adds to the stability of the body. Take a dumbbell in each hand and keep your legs apart at the distance of your shoulder. Lift your feet and stand on your toes. Relax and repeat. You must feel the tension in your leg muscles. Try out these easy dumbbell exercises at home and take your step towards fitness.

9. Cross Body Hammer Curl

Try out the very effective cross-body hammer curl exercise to achieve lean body muscles. Take a dumbbell in each hand and stand straight. Lift the weight towards the opposite shoulder and repeat it with both hands. This activates your hand muscles and also strengthen your grip. This is one of the easiest dumbbell home workout that one can perform. Perform the exercise in 2-3 sets with 10-12 repetitions taking 60seconds of rest in between.Make your dumbbell home workout plan with these exercises and practise them for at least 30 minutes every day and you will achieve your fitness goal. This workout session saves your time, energy and money. Take a step ahead and keep your mind and body healthy.

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