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We all want a perfect body, but not all of us have the time to hit the gym every day. So does that mean that it is impossible for us to build muscles? Not at all! We bring you some effective workout tips that will help you build muscles at home just by using a pair of dumbbells.
However, before you start training with weights, it is important to know certain things.
1. Start with a warm-up session. This will impact your blood flow; it will loosen your joints and make your overall body more mobile and flexible. All in all, this will prevent injuries and increase the effectiveness of the workout. A 15 minutes cardio session is advisable before you start lifting.
2. Do not eat immediately before you work out. This remains a mantra for weight training.
3. Locking your joints is a strict no-no, be it your shoulder, your knees or your elbows.
4. Pay attention to your breathing pattern. You must breathe in when you are relaxing the area and breathe out when you are putting pressure on it.
5. Do not hurry. When you are lifting weights, go slow and maintain your posture.
6. Do not go all out when it comes to weights. Choose lighter ones when you are starting and gradually progress to heavier ones.
Once you have taken note of the pointer above, you are ready to begin. Prepare for the best dumbbell workout that can be done at home to build muscles.
Exercise #1
Close Grip Bench Press
This exercise works on your chest, shoulders, and triceps.
Instructions:
Step 1: Sit on the edge of a bench and hold a dumbbell in each hand with your palms facing each other.
Step 2: Lie back down and hold the weights close to your chest.
Step 3: Now, lock the dumbbells together and push them up to hold it directly over your chest.
Step 4: Press the dumbbells together and lower them as far as possible. Once it touches your chest, get them back up. Repeat.
Important tip: Do 2 sets of 15 reps each. You can do this exercise on a hard floor if you do not have a bench.
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Next up: Lying Dumbbell Curl
Exercise #2
Lying Dumbbell Curl
This dumbbell exercise works on your biceps.
Instructions:
Step 1: Lie on a bench and hold a dumbbell in each hand. Use a light dumbbell for this exercise.
Step 2: Extend your arms by your side and hold the dumbbell such that your palms are facing up.
Step 3: Slowly and carefully, curl your arms and bring the dumbbells towards your shoulders. Flex your biceps when you do this.
Step 4: Lower the dumbbells to the initial position and repeat.
Important tip: Do 2 sets of 15 reps each. Your elbows need to be stable throughout the set. Engage your forearms only.
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Next up: Single Leg Hip Thrust
Exercise #3
Single Leg Hip Thrust
This exercise works on your hamstrings, glutes, and abs.
Instructions:
Step 1: Rest your back on a couch, place your feet on the floor and hold a dumbbell in your right hand. Place it gently on the crease of your butt.
Step 2: Bend one knee and keep the dumbbell on your hip crease at a 90-degree angle.
Step 3: Engage your other foot and push your body up to get in the bridge position.
Step 4: Lower your body to the initial position and repeat.
Important tip: Do 2 sets of 12-15 reps each. Once finished the reps switch the dumbbell to your left hand and repeat.
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Next up: Dumbbell Deadlift
Exercise #4
Dumbbell Deadlift
This exercise not only strengthens your lower back, it also works on your calves, quads, glutes, and hamstrings.
Instructions:
Step 1: Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
Step 2: Slowly, get down to the floor. Ensure you keep your back straight, your head up, hips back and your face looking forward. Bend your body forward.
Step 3: Push through your feet and get up. You will have to push your hips forward and engage your back while you do this. Pause and repeat.
Important tip: Do 2 sets of 15 reps each. Your hips must be at a neutral position to give you maximum strength. Try to maintain the neutral position throughout.
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Next up: Seated Cuban Press
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.
