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Home Dumbbell Workouts

Home Dumbbell Workouts

Home Dumbbell Workouts

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.

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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.

 

Dumbbell Clean

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.

 

Goblet 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.

 

Bent-Over Row

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.

 

One Arm Swing

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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