5 Effective Dumbbell Workouts To Build Muscle At Home

Exercise #5

Seated Cuban Press

This exercise works best for your shoulders and triceps.

Instructions:

Step 1: Sit on a chair and hold a dumbbell in each hand. Your palms must face in. Keep the dumbbells on your knees.

Step 2: Now slowly, get the dumbbells up to reach an upright row position. Your upper arms must be parallel to the floor and your elbows must be bent at a right angle and positioned at your shoulder level.

Step 3: Rotate your hand externally and upwards and keep going until your palms face forward.

Step 4: Push the dumbbells overhead by extending your elbows.

Step 5: Lower the dumbbells to the initial position.

Step 6: Now, internally rotate your arms to bring the dumbbells back to your chest level.

Step 7: Lower the dumbbells in front of your body. Repeat.

Important tip: Do 2 sets of 12-15 reps each.