You do not need a gym to workout. Two dumbbells, motivation, and a will to do it is what you need to pump up those muscles.
Bodybuilders swear by dumbbells and they can’t do without them. Now, it is important to know the significance of dumbbell moves before you actually get to know the moves.
You use those sophisticated machines at the gym but aren’t inching even closer to what you have in mind, it is because you aren’t working the muscles that matter.
Dumbbell exercises will tone up and work muscles that matter and remember that strength training is more effective in melting fat than cardio alone as it burns calories for upto 24 hours after you have ended a session of strength training.
Let us get started.
- Dumbbell standing biceps curl
Don’t fret, it is not as tough as it sounds. Simply stand with feet hip-width apart and do not arch your back. Keep the toes parallel. With palms facing up, hold a dumbbell in each hand. Curl the dumbbell up with elbows in front of your ribs and squeeze biceps hard as you do a rep. Remember, not to move the body while doing this exercise.
- Dumbbell glute bridge
Hold a dumbbell on your lap as you lay on the ground with your knees bent and your feet flat. Now, press your hips up with your weight into your heels and create a straight line between upper back and knees and squeeze your butt as you do a rep. Pause for a second and repeat after coming back. Do not arch your back.
- Dumbbell floor press
Bend knees after lying down and feet flat. Hold a dumbbell in each hand and raise your arms over shoulders and lower the dumbbells until the elbows touch the floor and keep repeating.
- Dumbbell lying triceps overhead extensions
Keep your feet flat as you lay on your back and knees bent. Now, hold a dumbbell in each hand and raise your arms over your shoulders in a straight line. Lower the weights until the elbows are touching the floor and repeat. Squeeze the triceps as you do this move. Try using a weight that is difficult to move with control to get maximum impact and don’t let elbows flare.
- Dumbbell bent over row
Stand straight with toes parallel and feet hip-width apart. Hang your arms straight and hold a dumbbell in each hand and place hands underneath shoulders. Slightly bend at hips and push them back and lower them paralleling the torso with the floor. Do not move the torso back and start rowing the dumbbells up squeezing elbows up and back towards the body. Do not lift your head as you do this.
- Dumbbell bent-over reverse fly
Stand with toes parallel and feet hip-width apart. Holding a dumbbell in each hand, put hands underneath shoulders as you hang them straight. Slightly bend at knees, push the hips back, and lower until the torso is parallel to floor. Now, lift the dumbbells out to the sides with palms facing each other and squeeze the shoulder blades at the top of the rep. Come back to the starting position and repeat.
- Dumbbell reverse lunge
Get into a lunge and hold a dumbbell in each hand with arms at your sides and palms facing each other. Lower your hips and bend the knees until an inch over the ground. Do not touch the ground with the knee. Return to standing position and repeat.