10 Best Dumbbell Exercises & Workouts For Building Muscle

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February 25, 2022

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Strength training and resistance training is crucial for optimal health and fitness. It helps improve your balance, sleep quality, blood glucose management, metabolic rate, heart tissue health, and body composition. The best about dumbbell bicep workouts is that you can easily do them at home. This will help challenge your muscular system to increase your lean mass and bone density as well. Many people make the mistake of relying on cardio workouts or HIIT Workout alone to lose weight. However, this is not an optimal fitness plan. Cardio paired with dumbbells workout at home challenges your body to lose weight as well as get toned. It also improves your muscle mass, preventing muscle decline as you grow older. If you don't have time to go to the gym because of your hectic schedule, a dumbbells workout at home is the next best thing. Back workouts at home are a great way to strengthen your back and find relief from constant back pain.

Benefits Offered By Dumbbell Exercises

Let's take a look at some of the benefits offered by a full body dumbbell workout:

• Tricep workout with dumbbells burns more calories than cardio workout sessions.
• Dumbbell Chest Workout offers protection against injury.
• Dumbbell exercises help increase the strength of your muscles, bones as well as connective tissue.Home dumbbell workouts stimulate the growth of your muscles.
• It promotes better coordination and stability of your joints and muscles.
• Dumbbell exercises boost your muscle force and flexibility.
• Dumbbells can be used for several different kinds of exercises.
• The best dumbbell exercises are designed to tone your body and promote muscle strength.

Besides all of the benefits mentioned above, there is no doubt that a dumbbell workout will help increase the production of hormones that are responsible for making you feel happy and positive.

What Weight Dumbbells To Use?

If this is your first time trying out dumbbell exercises, experts suggest investing in a set of 2 to 12 dumbbell sets for dumbbell bicep workout, 5 day dumbbell workout, and dumbbell back exercises. This way you can start off with the lowest weight pair (2kg) and then work your way through the different weight pairs as your stamina improves with regular dumbbell exercise practice. You may have to invest in heavier dumbbells if you plan on doing heavy lifts like deadlifts and squats.

Different Types Of Dumbbells Workout

Here are some dumbbells workouts to help you get started:

1. Bicep Curl

This dumbbells workout involves standing with one dumbbell in each hand and lettingyour arms hang on either side with your elbows close to both sides. Your palms need to be facing forward while holding the dumbbells. Then keep your upper arm still as you slowly lift the weight towards your shoulders. Hold the weight for a beat when it reaches your shoulder and then slowly lower the weights to the starting position. You shouldn't squeeze the dumbbells when you are doing this workout. You need to do 4 sets of 10 repetitions of this dumbbell bicep workout to tone your arms.

2. Overhead Triceps Extension

This tricep workout with dumbbells is very effective and can easily be included in your regular workout routine. You start this workout by holding the weight with both your hands above your head. Remember to keep your arms with the elbows forward and upper arms close to your ears. Then gradually lower the weights until your elbows reach a 90-degree angle. Then slowly lift the weight to return to the starting position. 4 sets of ten repetitions of this tricep workout with dumbbells are recommended by experts in the industry.

3. Bent-Over Row

This is a great example of a dumbbell chest workout. You start doing this workout by standing with a slight bend at your waist with tightened core muscles and a straight back. Then hold the dumbbells in each hand with your arms stretched out straight. Then gradually bend your elbows while squeezing your shoulder blades and pull the weights towards your body until your elbow crosses your midline. Then return to the starting position of this dumbbell workout.

4. Forward Raise

A home workout involving dumbbell exercises is incomplete without doing the Forward Raise. It involves standing with a dumbbell on each of your thighs with your palms facing your thighs. Then gradually lift the dumbbells without bending your elbow till they reach shoulder level. Hold the dumbbells for a beat before starting to the starting position.

5. Lateral Raise

The Lateral Raise dumbbell exercise involves standing with a weight in each hand with your arms by your sides and palms facing your inwards. Then gradually lift the weight to the sides with your arms straight and even movement. Continue lifting the dumbbells until they reach shoulder height and then gradually return to the starting position.

6. Chest Press

This dumbbell chest workout is a great exercise if you are a beginner at dumbbell workouts. You start this exercise by lying down on the floor or on a bench and face the ceiling. Then place one weight in each hand while your palms face forward and your arms at a 45-degree angle. Then slowly move the weight upward and slightly towards your chest in such a way that the weight almost meets but does not touch. Hold this position for a beat before returning to the starting position. If you are looking for a way to improve arm fat or tone your breasts, this dumbbell chest workout is a great choice.

7. Dumbbell Lunge

In order to do this dumbbell back exercise, stand with a weight in each hand and let your palms face your thighs and arms hang on your sides. Then take one step forward with only one leg and bend your knee so that your front thigh is almost parallel to the ground. Make sure that your knee does not go beyond your toes. Then step back and return to the starting positions and repeat the dumbbell back exercise with the other leg.

8. Squat

This is an easy home dumbbell workout for beginners. You start this workout by standing with one weight in each hand with your arms by your side (you can also stand with one weight resting on each shoulder). Keep your feet hip-width apart and push your butt slightly backward as you bend your knees and move downwards till your thighs are parallel to the floor. Then slowly return to the starting position and repeat this dumbbell exercise.

9. Toe Raise

Try this dumbbell workout at home by standing with dumbbells in both hands with the palm facing inwards and arms hanging on the side. Then stand on a flat floor and gradually raise yourself on your toes as much as possible. Hold this position for a beat before returning to the starting position.

10. Woodchopper

This home dumbbell workout involves standing with feet hip-width apart with only one dumbbell in your hands by the right leg. Then engage your core and then gradually raise both your arms towards the left side and rotate your torso and legs at the same time. Then bring the dumbbells to the starting position and repeat. You can repeat this dumbbell workout by switching sides. Remember to keep your lower body stable throughout the workout. If you are starting home exercise for the first time, remember to use the appropriate size dumbbells and start with a simple 5 day dumbbell workout. Once you start getting the hang of it you can start including tricep workouts with dumbbells, dumbbell back exercises, and chest workouts at home. Soon you will be able to handle a full-body dumbbell workout without too much trouble. The key to strength training is moving on to the next dumbbell weight when your body finds the current weight easy. This will challenge your body, helping you burn more calories and carve out a more toned body as well.

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