At-Home Dumbbell Workouts for Powerlifters, Weightlifters, and More

Table of Content

• Front raise
• ADD THESE EXERCISES FOR JACKED ARMS
• Squat
• Over 50? Build Strength at Home With This 20-Minute Dumbbell Workout
• Latest about Dumbbell Workouts
• Caesar Bacarella Is Building a Fitness Empire at Full Speed
• Narrow dumbbell press-up

A simple science-based workout plan that is proven to help build muscle, burn calories and lose weight. The weight of the dumbbells is going to be the defining factor in how challenging each exercise is. If you are a beginner, we would recommend simply going through the motions without any weight so that your body gets used to each movement. Once you are comfortable, you can include very light dumbbells and slowly increase the weight. Similarly, equipment like the Terra Core is multipurpose and can be used as a base to perform dumbbell exercises too. As you inhale, raise the dumbbells at your sides with arms extended until you reach approximately shoulder height, being careful not to let your wrists rise higher than your elbows at any point.

Trainer Mark Lauren shares another effective limited-equipment workout. Whatever you are doing this holiday season, yule find time for this HIIT circuit. Luis Santa’s Passion for Bodybuilding and Service Burns as Bright as Eve... Sign up for our newsletter to get the latest adventures, workouts, destinations, and more.

Front raise

You then alternate between them each training day so that you end up doing ABA one week, and then BAB the next, and so on. I’ve taken two of my most popular workouts and redesigned them so they can be done at home with practically nothing but dumbbells. Perhaps the most underrated gym equipment invention of the last 20 years is the adjustable dumbbell. Thanks to this clever innovation, you no longer need to find space for a bulky dumbbell rack.

Order any of our entry size supplements, and if you don’t like it, you can keep it! Notify our team, telling us why it wasn't a fit for you, and we’ll get you a refund right there on the spot - no return necessary. We just ask that you try it out for at least two weeks to give it a fair shot. Warm up your chest, shoulders, and elbows before you train pecs with these moves from Onnit’s Durability curriculum. Our Durability Coach, Cristian Plascencia, demonstrates the Raffiki elbow, arm screw, and mobile table drills.

ADD THESE EXERCISES FOR JACKED ARMS

You don’t need lots of fancy equipment or an expensive personal trainer to build muscle at home… all you actually need is a pair of dumbbells and a proven workout program to follow along to. If you complete 1 round of each exercise, resting 30 to 45 seconds between sets, this workout should take you about 20 minutes. If you have more time and are up for a challenge, you can complete 2 or even 3 rounds. Because the number of reps per exercise differ, see below for how many to perform for each move.

In contrast, if you can do 15 repetitions with ease, the dumbbells are probably too light. Assume a pushup position with your hands grasping the dumbbells; this is your starting position. Keeping your abs tight, raise the right dumbbell off the floor and pull it to your right hip. Finally, with your hands still on the dumbbells, do a pushup. Start bent at the hips, arms hanging.

Squat

Thank you for making this workout plan. I wasn't able to workout at all for three months because of iron deficiency anemia. I literally only went to work and slept 3 hour "naps" almost daily.

At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here. See this article at T-Nation for a more in-depth discussion on the importance of doing side bends properly to avoid the risk of injury, as well as alternative exercises for your obliques. Many people make the mistake of using two dumbbells for this exercise – one in each hand. The dumbbell side bend works your oblique or waist muscles. Press your dumbbells up and over your chest and hold them there.

Over 50? Build Strength at Home With This 20-Minute Dumbbell Workout

Brace your abs and pull your shoulders down and back. Hold a dumbbell in each hand and stand with your feet about shoulder-width apart. Brace your core, and pull your shoulders back and down. Stand with your feet together and a dumbbell in each hand, arms by your sides.

Pause at the top of the movement. The lying single-arm chest press increases chest, shoulder and triceps strength while also improving core strength and stability, specifically in your obliques. Add in the bombardment of social media "fitness experts" performing seemingly impossible or complex exercises and one can get lost in a sea of disinformation.

BarBend is the Official Media Partner of USA Weightlifting. The emphasis should be on moderate to high loading with the prescribed repetition ranges to allow for maximal muscular fatigue and contractions. Force limbs to work unilaterally, identifying weaknesses. They just know work and tension, and as long as you train hard and often enough, your muscles will respond to however you load them. Lean to the side and lower the dumbbell down the outside of your leg to about knee height. Stand with your feet about hip-width apart, and brace your abs.

WhyIt’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back. There’s a big jump in difficulty this week. The reps drop back down to 10, but an extra set is added and the tempo changes. Hold the top of the bent-over row, reverse flye and renegade row for one second, and take an extra second to lower when performing both press-up variations. Always consider the second move in the superset too. Or just switch weights rapidly, if you trust yourself not to sneak in a bonus rest.

One-Arm, One-Leg Bentover Row

That’s especially important if you’re outfitting a home gym, where space likely is at a premium. A pair of adjustable dumbbells—along with a bench you can lean against a wall or placed in a closet—is a perfect minimalist setup that saves time and money. Plus, you’ll no longer have to wait for That Guy to get done with the 40-pound dumbbells at the gym. Rest-pause training can trick and force your muscles to grow since you can squeeze a few more growth-producing reps out of your workout. “A rest pause consists of finishing the designated amount of reps, resting 10 seconds, then performing the exercise again till failure,” Lowe explains.

In a superset, though, you perform a set of the first exercise of the pair and then a set of the second exercise back to back, only resting after you’ve done all the reps of the second move. Once all the sets and reps of the first superset are completed, you move on to the second superset and repeat the sequence. The first 4 dumbbell exercises are performed for 6 to 8 reps for 3 sets with 90 seconds to 2 minutes’ rest time in between.

Caesar Bacarella Is Building a Fitness Empire at Full Speed

Is it good to do the exercises in circuit or should they be done by completing all sets then moving onto the next set. I bought adjustable dumbbells for this workout, but adjusting the weight between workouts is a real hassle (they're not easy to adjust). Be sure to track your rest periods during your workouts. The rest time in between sets for this program should be between seconds.

iWorkOut unveils top-rated dumbbell options for home workouts

Table of Content

• Dumbbell Upright Row
• Use This Strength And Conditioning Dumbbell Workout When You’re Short On Time
• Dumbbell Chest Workout For Intermediates
• Hammer curl
• At-Home Dumbbell Workouts for Bodybuilders
• Dumbbell workout variables
• At-Home Dumbbell Workouts for Weightlifters

Brace your core and think about keeping your back completely flat. Extend your free arm out next to you with your palm down flat on the floor. Squeeze your glutes at the top of the movement and repeat.

Just let your muscles recover from the dumbbell workouts. The other day could also be used to rest, or involve some cardio exercise, such as running, cycling, rowing, or walking. The golden rule of resistance training, and this workout plan, is to keep challenging your muscles. Each week, try to increase either the weight of the dumbbells ever so slightly, or increase the number of repetitions per workout. This will ensure your muscles are challenged and continue to grow.

Dumbbell Upright Row

The dumbbell workouts in this plan are made up of supersets, where you do pairs of exercises back-to-back to keep your muscles under tension for as long as possible. This is one of the most effective ways to use dumbbells in your training, helping to strip away fat as well as building lean muscle. Supersets are a tough way to train, but one month from now, when you’re stronger and most likely leaner than you’ve ever been, it will all have been worth it. #1 Dumbbells allow a greater range of motion. When you perform bench presses with a barbell, the bar hits your chest before your pectoral muscles achieve a full stretch. That’s not so bad if your goal is to press the biggest weight you can.

The second exercise will brutalize your leg muscles, whether you use one dumbbell or a pair of dumbbells. This is an explosive dumbbell lift that works your shoulders, back, biceps, brachialis, and legs, in one exercise. The first 4 exercises are going to be done in sets of three in the 6 to 8 rep range. If the dumbbells that you have allow you to fail within that range, then you’ve got the right dumbbells. If you’re ready to build some serious pressing strength and size in your chest, try one of the workouts below.

Use This Strength And Conditioning Dumbbell Workout When You’re Short On Time

However, if you’re going to be completing it at home then you’ll need to choose which dumbbells you buy carefully. This total-body HIIT workout combines dumbbell strength movements with a cardio burst in between each set. When moving down into the mountain climbers keep the dumbbells in hand so you can easily transition into the next exercise. Yes, it is possible to get ripped with only dumbbells. To build muscle over time, you will need a set of adjustable dumbbells that will allow you to adjust the weight upward as you become stronger.

“This workout combines weighted cardio movements with slow and steady heavy lifts to create a HIIT workout that’s not for the faint of heart,” Lowe says. “The goal of this workout is to stay moving the entire time while the reps decrease with each set,” Lowe says. Your abs will be ablaze from the first set to the last. Today I’m going to share my favorite chest exercises… but there’s a catch. I’ll show you what to do whether you... Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction.

Dumbbell Chest Workout For Intermediates

Using one weight means you can use your free hand for support, making this a very lower-back-friendly exercise. Place your palms against the inside of the weight plate, so the dumbbell is vertical. Barbell back squats are a great exercise, but home trainers will enjoy the convenience and effectiveness of the dumbbell goblet squat. It’s a very functional movement that replicates many everyday activities.

Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. Do all the reps then switch sides. HowBend forwards from the hips with a light dumbbell in each hand, palms facing.

The solution to this problem is to not... The Incline Bench Press is one of the best upper chest exercises there is, but there's one major problem preventing us from getting the maximum... Exercise selection can be tweaked based on whether you have one, or a pair of dumbbells. As with our triceps extension, do 3 sets of 10 to 12 repetitions. Utilize your legs for the first quarter of the motion to help you to move bigger weights and to move them more explosively.

Brace your core, and pull your shoulders down and back. Hold a single dumbbell in front of your chest and just below your chin. Ideally, you should fatigue your muscles within reps. Also, beginners should probably stick to two sets per exercise, and more experienced exercises can do more.

Hold a single dumbbell horizontally toward the center of your chest with both hands, each hand holding the weight at one end. Pretending your elbows are glued to your body, extend your arms straight back in a controlled movement and squeeze your muscles at the top. Bending at the elbow, lift both dumbbells up toward your shoulders by flexing your biceps muscles, rotating your palms so they face forward instead of inward. An at-home, full-body dumbbell workout is the perfect way for people over 50 to increase their overall fitness without the expense, intimidation or inconvenience of going to a gym. Hello, im technically new to weightlifting.

In weeks three and four you’ll do five sets of 10 and 12 reps respectively, so every week is harder than the previous week. So yeah, you can absolutely build muscle while training at home with nothing but dumbbells. Your muscles don’t know or care what equipment you’re using, nor do they know or care if you’re at home or in a big fancy gym.