Top best dumbbell workouts at home

Dumbbells are a sports tool that should be in the arsenal of any, not only experienced, but also novice athlete. With its help, most exercises for losing weight in the abdomen, thighs, buttocks, and arms are performed, followed by pumping to a pleasant relief. Sports equipment allows you to significantly diversify your training program, being truly indispensable in the process, unlike barbells, various exercise machines, etc.

It is worth noting the versatility and accessibility of the tool. It can be used not only in the gym. Anyone can purchase equipment in a specialized store and do exercises with dumbbells at home. In this article, you will learn more about it and add new, effective movements to your training complex aimed at working different muscle groups.

Benefits of exercising with dumbbells at home

Complexes of exercises are constantly being improved, new methods and techniques for performing elements using a variety of equipment are emerging. But why are dumbbells preferred by modern men and women? There are four main advantages:

• Maximum safety for muscles. Unlike the same barbell, which you need to be able to use correctly, dumbbells do not require serious training. A couple of minutes is enough to master some of the features of using the equipment. At the same time, you will never get any injuries when performing even the most complex exercise in the complex. The option with this tool provides a gentle effect on the joints of the elbows and shoulders, since there is no fixation in one position. The movement is more natural, which eliminates the possibility of injury.
• An excellent option for training not only in the gym, but also at home, where conditions for performing many exercises are limited. Of course, many people have the opportunity to equip their own gym, but if there is no free space or finances, buying a pair of dumbbells perfectly solves all problems. The training process is also carried out effectively with full development of the desired muscle group. Ideally, purchase a small set of dumbbells of different sizes with the ability to adjust the weight. You can make a purchase at any sports store.
• Possibility of training arms separately. Some men and women suffer from a strength imbalance in their right and left limbs. In this case, dumbbells help achieve balance on both sides.
• Some exercises in complexes can be performed with greater comfort using dumbbells - a safer alternative. For example, when performing a lunge with a barbell on your shoulders and suddenly losing your balance, there is a high probability of serious injury, especially if fairly heavy weights are used. When performing the same exercise, but with dumbbells, loss of balance will not affect the athlete’s condition in any way. Inventory can always be thrown aside.

Helpful advice. To get the maximum benefit from such a workout, choose the right dumbbells in the store. We pay special attention to the maximum weight limit, weight step, quality and material of the bar, fastenings and plates. For beginners, it is best to additionally purchase special weightlifting gloves that will help you work with heavy weights as comfortably as possible. High-quality equipment is the key to successful work on your body.

On the chest muscles

An acceptable way to pump up the chest is to press dumbbells while lying down and at different angles (30, 45, 60). If you do a bench press on a horizontal bench, the middle part works, on an incline - the top, upside down - the bottom.

Dumbbell bench press . Performing dumbbell bench presses at home allows you to achieve good success in increasing the strength and mass of the muscles of the thoracic region.

The exercise is characterized by low amplitude and high safety:

• The pelvis and torso should be placed on the bench.
• You need to make sure the position is stable.
• Take free weights and transfer them to the chest area on outstretched arms.
• Extend your arms until the handles of the dumbbells are parallel.
• They lower it slowly, the elbows move strictly down and to the side, as low as possible.
• Inhale while moving.
• Perform all movements from the very beginning.

On the upper chest . The incline press should be performed immediately after the previous exercise.

It differs only in movements and body position:

• Set the required bench angle.
• Take dumbbells and spread your legs for a stable position.
• They move up and back strictly along the vertical axis.
• Breathing is even.

Incline dumbbell press . This type of exercise is not used for exercise at home if there are health problems. The weight of the dumbbells, the position of the body, all this leads to dizziness and poor health.

For safe training, outside assistance is required:

• Placed upside down on a stable support.
• With the help of an assistant, take dumbbells.
• Without acceleration, lower your arms until the muscles are completely stretched.
• They come back.

Who is a set of exercises with dumbbells suitable for?

Of course, the use of this sports equipment is relevant for any men and women who have embarked on the path of losing weight. But there are categories of people for whom dumbbells are the most optimal way to work on their physical fitness:

• People suffering from aching pain, having old injuries. If a person has been doing strength training for many years using serious sports equipment, while feeling discomfort, over time it is worth creating a program with a large number of exercises performed with dumbbells. In this way, you can get rid of serious stress, restore your body after heavy lifting, and continue strength training in the future as usual.
• Athletes over 40 years old. When you reach adulthood, it is best to abandon a set of exercises with a barbell. Dumbbells in this case are much safer for muscles and joints. At the same time, you should not think that the result will be less. It's not like that at all. The training effect of using dumbbells for people aged 40-45 is often even more pronounced.
• People who have only recently come to strength training are afraid of the barbell. Of course, over time you will have to switch to other, more serious sports equipment, but it’s really worth starting with dumbbells, which will help you evaluate your strength, increasing it several times. After some time, the barbell will no longer be something unattainable and difficult.

The best exercises with dumbbells for weight loss for men and women

When you decide to take care of your body, it’s not enough to just buy dumbbells. It is necessary to competently create a weight loss training program at home using this equipment. A set of exercises can be very diverse, filled with both simple and complex elements. We offer several of the most effective movements that should definitely be included in an individual program in addition to a proper, balanced diet.

French press

• We take a position lying on our back with our knees bent. You can lie down either on a flat floor surface or on a special bench, if you have one at home.
• We take dumbbells and raise our arms as high as possible.
• Then we bend them at the elbow joint, forming an angle of 90 degrees.
• Straighten and repeat again.
• We perform the exercise slowly, slowly, as correctly as possible.

For the back

The stronger the back muscles, the better the condition of the whole body as a whole.

Dumbbell row in an inclined position . You can use one or two dumbbells for this exercise. The whole body is in a standing position or supported on a bench.

This allows you to perform several variations of the exercise:

• Bend your knees, keeping your back straight, lean forward until parallel.
• The lower the slope, the more the upper back is loaded. The greater the incline, the more the latissimus muscles and lower back are trained.
• Place the dumbbells strictly perpendicular to the floor.
• Pull your elbows straight up towards your stomach.
• Lower your arms as low as possible for maximum effect.

Dumbbell row lying on an incline bench . A very effective option for beginners.

Performance:

• Set the angle of the back support to 30 degrees.
• Lay on the stomach, arms hang down, but do not touch the floor.
• The head is above the support.
• Raise dumbbells to the waist.
• They stay and return.

Deadlift . This exercise helps tighten and restore injured areas of the back.

There are two types: deadlifts with bent and straight legs:

• Position – standing, legs narrower than shoulder width, straight at the knees.
• The lower back is arched, the shoulders are straightened, the shoulder blades are brought together.
• Dumbbells in front of you.
• Lower the body forward, do not bend the knees.
• Straighten up and do it again.

Lifting with dumbbells lying down

• We lie down on the floor or gymnastic mat.
• We bend our knees. If you want to complicate the exercise, you can additionally raise them to a small height.
• In this position, we begin to spread our arms with dumbbells to the sides, having first bent them at the elbow joint.
• After the arms are separated, we return to the starting position and repeat again.
• We perform the movement slowly, without haste.

On the deltoid muscles

There are three bundles of deltoid muscles: anterior, middle, posterior. The main exercises for the deltoid muscles are:

Arnold press . This is a universal exercise where all three bundles of shoulder muscles are involved.

It gives relief and beauty to the muscles:

• The weight of the dumbbell is light; at home, a chair with a back or a bench is used for this exercise.
• While sitting, raise dumbbells in front of you, arms bent, resting on the support.
• Inhale, gradually exhale, raise your arms and spread them to the sides, turn your palms away from you.
• In the final position, the elbows do not extend.
• They lower their hands, turning them towards themselves and slowly inhaling.

Raising your arms to the sides . The entire load is directed to the middle beam of deltas. It must be remembered that before training you need to warm up, your shoulders are no exception.

Management:

• You need to sit near a mirror to monitor the correctness of the exercise.
• Take dumbbells with minimal weight.
• Straighten your shoulders, bend your elbows, and concentrate on this position.
• When lifting to parallel, the elbows look to the sides and up.
• They return smoothly.

It is important to know that you cannot use jerks.

Chin pull . This type of exercise is considered the most productive.

This exercise uses the same principle of working with dumbbells and a barbell.

When performing it, the front and middle areas work:

• The legs are slightly apart, the elbows are slightly bent, the palms are turned towards the body.
• With a directed movement, lift the dumbbells to chin level.
• Concentrate on muscle tension in this position.
• Slowly take the starting position.

Lifting dumbbells up . This is a basic exercise that serves as the basis for developing the shoulder joints.

There are several types of implementation - sitting and standing:

• While in a sitting position, take dumbbells.
• Place them at shoulder level and inhale.
• Slowly raise their arms above their heads.
• Slowly lowered.

Injury prevention: building your training correctly

To ensure that the process of losing weight at home goes without unpleasant consequences in the form of injuries, follow a few simple rules:

• Before starting the exercise complex, you need to warm up well and do a short warm-up. It is important to pay attention to all muscle groups.
• Each movement should be performed with strict adherence to technique. Otherwise, sad consequences cannot be avoided.
• To achieve the best effect without injuries and sprains, it is recommended to do 3 to 5 sets with 10 repetitions.

With classes in the gym, everything is very simple - the trainer will help you organize the process correctly. When losing weight at home, it is important to first take into account the initial physical preparation:

• For beginners, training 3 times weekly is optimal. An interval between workouts of 1-2 days allows the muscles to recover and prepare for the upcoming physical activity.

Helpful advice. If you train at home, without the supervision of a trainer, it is worth keeping a personal diary where you will write down your results - weight and girth after a certain period of time. Constant monitoring of body transformation will allow you to determine the effectiveness of the training process. We take all measurements before the start of the lesson.

• Experienced athletes can train five times a week. The muscle fibers are prepared, so it takes much less time to recover.

A set of exercises with dumbbells is the best option for those men and women who, for various reasons, do not have the opportunity to use other equipment in the process, or practice at home. Try it, the result will not take long to arrive.