Sometimes, due to unforeseen situations, you cannot go to the gym, but it shouldn’t mean that you should skip a good workout at home. Since everyone does not have the square footage or the cash for their personal workout gear, you might have to get creative. Invest in a set of dumbbells. An adjustable pair can be incredibly versatile and take up about as much space as a small box in a corner.
Dumbbell Clean
Muscles Used: Glutes, calves, quads, biceps.
How To Do
- » Start with two dumbbells on the floor placed to your sides.
- » Standing with your feet shoulder-width apart, bend down to grab a dumbbell in each hand like you would two suitcases.
- » Bend your knees, send your hips back, and keep your back straight.
- » Stand up explosively, raising your hips and shoulders simultaneously, and use the power of your legs to lift the dumbbells.
- » Extend your hips, shrug your shoulders, and duck to catch the dumbbells at the bottom of a squat. One head of the dumbbell should rest near your shoulders.
- » Stand up, fully extending your hips and knees.
Goblet Squat
Muscles Used: Quads, calves, glutes, abs, arms, and grip strength.
How To Do
- » Stand with feet set wider than shoulder width.
- » Hold a dumbbell with both hands in front of your chest.
- » Press your hips back and begin bending your knees to perform the squat.
- » Your elbows should be positioned on the inside of either knee at the lowest point.
- » Sit back into a squat.
Bent-Over Row
Muscles Used: Lats, shoulders, forearms, biceps, spinal erectors, hamstrings, glutes.
How To Do
- » Stand with your legs shoulder-width apart and knees slightly bent.
- » Hold a dumbbell in each hand, shoulder-width, with your palms facing each other.
- » Bend over at a 45-degree angle.
- » Pull the dumbbells up toward the sides of your chest.
- » Lift to the point your range of motion allows.
- » Lower the weights in a controlled manner to the starting position as you inhale.
- » Remain bent over until all repetitions are complete.
For more variations of dumbbell exercises, please check out our blog, “Curl Dumbbell”.
One Arm Swing
Muscles Used: Glutes and hamstrings, abs, quads, shoulders.
How To Do
- » Stand tall with your feet shoulder-width apart.
- » Hold one dumbbell in front of your hips.
- » Slightly bend your knees with the weight between your legs.
- » Push your hips back and then thrust them forward while maintaining a slight bend in your knees.
- » The weight will swing forward until it’s between your stomach and chest height.
- » Push your hips back and continue swinging the weight back and forth.
Cross Body Hammer Curl
Muscles Used: Biceps, brachialis, forearms.
How To Do
- » Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- » Curl the dumbbell of the right arm up towards your left shoulder as you exhale.
- » Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- » Slowly lower the dumbbell along the same path as you inhale, and then repeat the same movement for the left arm.
- » Repeat it for each arm.
CREDIT: Menshealth.com
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