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Free-weight movements are the go-to exercises when it comes to improving strength and building muscle as these workouts target a host of stabilisation muscles along with the target muscle group.
Many associate the free-weight training programs with long hours in the gym. However, that is not the case as one could perform these workouts at home with minimal equipment, and all one needs are a pair of dumbbells along with any other portable weights.
Nevertheless, even if the free-weight workouts are done at home, it is imperative that one performs proper warm-up before the training program to flex the muscles and improve blood circulation. Additionally, keep in mind to take a protein-rich diet as it goes a long ways towards muscle building and recovery.
Let us shed some light on the five effective workouts with weights that you could perform in the comfort of your home to build muscle and improve the overall strength.
#1 Dumbbell Overhead Shoulder Press
The dumbbell overhead shoulder press is an intermediate-level exercise that targets all the deltoid muscles with greater precision. Additionally, the exercise tones the triceps, forearms and the upper pectoral muscles.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Secure the dumbbells in both the hands and place them overhead. Ensure that the arms are fully extended and parallel to the body while positioning the palms outwards.
Step 2: Gradually lower the dumbbells until they are in line with your head. The upper arms should be perpendicular to the body and must make a 90-degree angle with the forearms in this position.
Step 3: Hold the contraction for a second and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Do not use momentum to lower the weights as an improper form could cause a serious rotator cuff injury.
Next up: Dumbbell Reverse Lunge
#2 Dumbbell Reverse Lunge
Reverse lunge is a relatively simple exercise that targets the muscles in the entire lower body. Particularly, the quads, hamstrings and the glutes are activated with improved accuracy.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Hold dumbbells in both the arms and place them on the side, parallel to the body.
Step 2: Take a backward step using your left leg such that the left knee touches the floor. Also, ensure that the right thigh is parallel to the floor and makes a 90-degree angle with the lower leg.
Step 3: Pause for a second and return to the initial position. Perform the same motion using the other leg to complete one rep.
Repeat the exercise for the recommended number of times.
Important tip: Beginners must exercise while stepping backwards as an improper motion could unbalance the body.
Next up: Russian Twist
#3 Russian Twist
The Russian twist tones the entire abdomen region with a special focus on the obliques.
Instructions:
Step 1: Sit on the floor and place your feet close together, and bend your knees such that the legs form an arch with the floor. Secure a weight plate with both the hands, and ensure that the arms are fully extended throughout the duration of the exercise.
Step 2: Slowly twist your torso and move the arms to the right such that the plate makes contact with the floor.
Step 3: Pause for a second and return to the initial position. Repeat the motion on the other side to complete one rep.
Perform the exercise for the recommended number of times.
Important tip: People with a history of lower back problems must exercise caution while performing this exercise.
Next up: Reverse Fly
#4 Reverse Fly
The dumbbell reverse fly is very effective in developing the posterior deltoid muscles along with traps and rhomboids present in the upper back region.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart and secure the dumbbells in both the hands. Slightly bend forward using your hips while maintaining a straight torso. Ensure that the arms are fully extended and perpendicular to the floor in the initial position.
Step 2: Gradually raise your arms to the side until they are straight and perpendicular to the body. Keep in mind to follow a smooth arc while performing this motion.
Step 3: Pause for a second and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: For best results, squeeze the shoulder blades together while performing the reverse fly.
Next up: Hammer Curl
#5 Hammer Curl
Hammer curls are an excellent exercise for building all the three heads of the deltoid muscles. Additionally, the exercise improves the grip strength and activates a host of stabilization muscles in the forearms.
Instructions:
Step 1: Stand straight with your feet positioned shoulder-width apart. Secure the dumbbells in both the hands and place your arms on the side, parallel to the body. Ensure that the palms are facing the torso throughout the duration of the exercise.
Step 2: Gradually curl the weight upwards while keeping your upper arms stationary until the dumbbells are in line with the shoulders. Ensure that the elbows are stationary and are close to the body during the entire range of motion.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Perform hammer curls in an alternate fashion for a more targeted workout experience.
