Buzz
Exercising at home can often be more convenient than going to a crowded and hot gym. If you feel the same way, consider buying a set of dumbbells (also called hand weights) and try these full-body exercises at home.
Steps
Select dumbbells
Understand the benefits dumbbells can provide. Remember that dumbbells, also known as hand weights or free weights, are great for building strength, enhancing endurance, and developing muscle.
Purchase a dumbbell set if you can afford it. It’s best to get a set with multiple weight options so you can gradually increase the weight as your strength improves. Standard sets are usually sold in 2 kg, 5 kg, and 8 kg (two dumbbells of each weight). To decide which set is right for you, pick up the lightest dumbbell in the set. Perform 10 reps. If you feel exhausted and think you can’t do more than 10 reps, then the set is too heavy for you.
- If you can exercise for a longer time and feel the weights are too light, you should purchase a heavier set. The staff at the sports equipment store can assist you in choosing the right set for your needs.
Decide on the type of dumbbell you want to buy. Some dumbbells have ridges that guide your hand placement, while others have smooth surfaces. They come in various colors and materials, including metal, plastic, and rubber. Choose the type that matches your personal taste.
- Keep in mind that dumbbells with wider grips will make your hands fatigue faster than those with regular grips.
Determine the appropriate number of repetitions for you. A repetition refers to how many times you perform an exercise. Below is a list of exercises you can do with dumbbells. However, the number of repetitions will depend on you and your fitness level. Typically, beginners start with 10-12 reps per exercise, and over time, this number will increase.
Chest Training
Dumbbell Bench Press. You will need a bench or a long chair for this exercise. Alternatively, you can lie on the floor or on an exercise ball for better spinal support. Lie back on the bench, ensuring that your knees touch the edge of the bench, and your feet are firmly placed on the ground.
- Hold a dumbbell in each hand. Position the dumbbells alongside your body, level with your chest. Your palms should face your feet.
- Press both dumbbells straight up. Keep your elbows almost fully extended but not locked. Hold the dumbbells in the air for a moment, ensuring your arms are steady without any shaking.
- Lower the dumbbells back to your chest and repeat the motion.
Dumbbell Fly. You will need a bench or a flat surface for this exercise. Alternatively, you can lie on the floor or on an exercise ball. Position yourself so that your knees are near the edge of the bench or surface, with your feet firmly on the ground.
- Hold one dumbbell in each hand. Extend your arms out to the sides, keeping them perpendicular to your body, with the dumbbells at chest height.
- Raise the dumbbells until they are close together above your chest. Hold them there for a moment, then slowly lower them back to the starting position.
- Try to maintain a consistent bend in your elbows throughout the movement.
Overhead Dumbbell Press. Lie with your head near the top of a bench. Keep your feet flat and firmly placed on the floor.
- Hold one dumbbell with both hands and extend your arms straight above your head. Aim to keep your arms as straight as possible.
- Lift the dumbbell straight up, with one end pointing toward the ceiling. Hold the dumbbell there for a moment.
- Slowly lower your arm back to the starting position. Repeat the movement.
Monica Morris
Certified Personal Trainer
Certified Personal Trainer
Make sure to train your anterior deltoids as well. Grab a heavier dumbbell and hold it with both hands. Lie flat, holding the dumbbell and raising it above your head before lowering it behind your head with both hands, then bring it back to the starting position above your abdomen.
Back Workout
Wide-Grip Row. Back exercises not only help improve your physique but also maintain the health of your spine. For this exercise, remember to exhale as you lift the dumbbells and inhale as you lower them back to the resting position.
- Begin by assuming a half-squat position and bending at your hips to lean your torso forward. Keep your back straight throughout the movement. Each hand should hold a dumbbell with your palms facing your body. The dumbbells should start just below your knees.
- Lift the dumbbells straight up, ensuring your arms form a right angle. Keep your knees and hips in the same position throughout the exercise.
- Hold the dumbbells at the top for a moment, then slowly lower them back to the resting position.
Traditional Deadlift. The traditional deadlift works the back muscles (erector spinae), glutes, and hamstrings.
- Stand tall with a slight bend in your knees.
- Bend at your waist to lower the dumbbells to just above your shins. Keep your back straight and your legs stationary. You should feel a stretch in your hamstrings.
- Slowly return to the starting position. Repeat.
Shoulder Workout
Overhead Dumbbell Press with Palms Facing In. Toned shoulders not only enhance your appearance but also become visible beneath your shirt. Impress others with your muscular shoulders.
- Stand upright with a dumbbell in each hand, keeping the dumbbells at shoulder height. Your palms should face inward toward each other.
- Extend your arms straight up, ensuring your elbows are nearly locked out. Hold the dumbbells overhead for a moment.
- Slowly lower your arms, bringing the dumbbells back to shoulder height and repeat.
Monica Morris
Certified Personal Trainer
Certified Personal Trainer
A 1.5 kg dumbbell is perfect for shoulder training. Incorporate exercises like lateral raises, sideline lateral raises, medial deltoid raises, and anterior deltoid raises into your routine. These four exercises work nearly all of the shoulder muscles.
Seated Overhead Dumbbell Press. Sit at the edge of a bench, bed, or chair for this exercise.
- Hold the dumbbells at shoulder height with your palms facing forward.
- Press the dumbbells straight overhead, keeping your elbows nearly straight, but not locked.
- Hold the dumbbells in the raised position for a moment, then slowly lower them back to shoulder height.
Standing Dumbbell Shoulder Raise. This exercise is excellent for building broader and firmer shoulders. You can also perform it seated, but with the dumbbells at your sides instead of in front.
- Hold a dumbbell in each hand with your palms facing inward at your sides.
- Lift both arms outward until they are almost parallel to the ground. Hold the position briefly, then lower the dumbbells back to your sides.
Bicep Training
Alternate Bicep Curls. The bicep curl is a classic dumbbell exercise. Alternate curls involve continuously lifting one dumbbell with one hand while lowering the other, ensuring both arms get an equal workout.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing forward. As you curl the dumbbell, your palm should face your shoulder.
- Lift the right dumbbell to shoulder height by curling your forearm toward your chest. The inside of your forearm should face up.
- As you lower the right dumbbell, begin lifting the left one in the same manner. Avoid swinging your body to help lift the weights. If you find yourself doing this, the dumbbells may be too heavy.
Hammer Curl with Dumbbells. The hammer curl is an effective alternative for working your biceps. The exercise derives its name from the grip you use, resembling a hammer handle.
- Hold a dumbbell in each hand with your palms facing in towards your torso, allowing your arms to rest by your sides.
- Curl your forearms and lift the dumbbells until they reach shoulder level, with the inner side of your forearms facing outwards.
Seated Dumbbell Curl (Isolation). Seated arm exercises are a great way to combine your workout with other activities like watching TV. This is an isolation exercise targeting a specific muscle group.
- Sit on the edge of a bench or chair, holding a dumbbell in your right hand with your arm hanging down, and the elbow resting on the inside of your right thigh.
- Lift the dumbbell until it’s close to shoulder height, but avoid lifting it all the way to your shoulder as it will disengage the bicep. Hold it for 5-10 seconds, then slowly lower the dumbbell back to the starting position.
- Repeat the same motion with your left arm.
Triceps Exercises
Triceps Stretch with Dumbbell (Two-Handed). This exercise utilizes a single dumbbell and can be performed standing or sitting.
- Grasp the dumbbell with both hands, positioning it behind your head. Your arms should form a 90-degree angle, with the dumbbell positioned behind your head.
- Extend your arms upward, fully straightening them until your arms are vertical. Hold briefly, then lower the dumbbell back behind your head by bending your elbows back into the starting position.
Reverse Dumbbell Push-Up. Stand with your back straight and bend forward at your hips. Begin with your arms extended downward, elbows aligned with your ribcage. This is your starting position. Using only your forearms, lift the dumbbells until your arms are parallel to your torso. Keep your palms facing upward as the dumbbells approach your hips. When you bend your elbows, your forearms will lower the dumbbells back down. Repeat for the desired number of repetitions.
Triceps Stretch Lying Down. Lie flat on your back on the floor or on a bed. If you have an exercise bench, you can use that instead.
- Hold a dumbbell in each hand with your palms facing upwards. Your forearms and elbows should point upward, forming an inverted ‘V’ shape with your arms. This is your starting position.
- Lift the dumbbells by extending your elbows. Hold them in the air for a moment, then slowly lower them back to the starting position.
Lower Body Workout
Squats with Dumbbells. You can use dumbbells to add resistance to your squats. This exercise helps to develop lower body strength.
- Hold one dumbbell in each hand while standing.
- Squat down by bending your knees, lowering your body until the dumbbells almost touch the floor. Hold this position for a moment.
- Slowly stand up, keeping your arms stable, your back straight, and engaging your core muscles.
Lunging with Dumbbells. This exercise targets the quadriceps at the front of your thighs. It is similar to a regular lunge, but with dumbbells in hand for added resistance.
- Hold one dumbbell in each hand at your sides.
- Step forward with your right leg and lower your body into a lunge, keeping your left leg steady and your back straight.
- Press through the heel of your right foot to return to the standing position.
- Repeat for the desired number of reps before switching to your left leg. Ensure both legs are worked evenly.
Calf Raises with Dumbbells. As the name suggests, this exercise targets your calves. To perform it, you'll need a raised platform or wooden surface, about 5-8 cm above the floor.
- Hold one dumbbell in each hand at your sides.
- Stand with the balls of your feet resting on the edge of the platform, with your heels on the ground.
- Lift your heels as you exhale, then slowly lower them back down while inhaling.
Combining Upper and Lower Body Exercises. If you want to increase the intensity of your workout without extending its duration, you can combine upper and lower body exercises. For example, you can:
- Press a dumbbell overhead while performing squats.
- Do lunges while curling your biceps.
- Perform sumo squats while doing rows with dumbbells.
Tips
- Increase the weight of the dumbbells after each set.
- When training muscles, start with larger muscle groups first, such as the chest, back, quads, hamstrings, glutes, and shoulders. Smaller muscle groups like biceps, triceps, calves, and abs should be trained later.
- Start with one complete round of exercises and gradually increase to three rounds.
- Perform the exercises in a continuous manner without resting in between.
Warnings
- When doing shoulder raises with dumbbells, avoid the 'pouring water from a jug' technique that some people recommend. This method can cause permanent damage to your shoulder muscles. Instead, perform the opposite movement: Stand with your feet shoulder-width apart, slightly bend forward to engage the shoulder muscles, raise the dumbbells, and rotate your arms so that your thumbs point upward and your forearms face forward. This motion ensures that the muscles below your shoulder blades do not rub against the bones while still targeting the shoulder muscles.
- Be cautious when lifting heavy weights. Lifting too heavy can strain your muscles or cause back injuries.
