WORKOUT AT HOME: 8 DUMBBELL EXERCISES

Want to tone your body? Or have a pair of dumbbells lying around, and you don't know what to do with them? Here are some great exercises for you to follow! Dumbbells may seem boring, but they are highly effective, practical and do not take up much space in the house.  Note from author: "If you do not have a pair of dumbbells, no worries! Take 2 same sized water bottles and fill them up with water. They work the same as dumbbells. Once you get stronger, maybe then try to get yourself a pair of heavier dumbbells!"

Exercise 1: Bench Press

#Chest #Pecs #Shoulders

Start Position: 
Lie on your mat. 
Bend your legs at 90 °, feet on the ground, and your back is flat. 
Bend your arms with elbows pointing to your feet, a dumbbell in each hand.

Movement:

1. Inhale before you start.
2. Exhale and stretch your arms upward, perpendicular to the floor.
3. Inhale and return to the initial position gently.

> Do 3x24 bench presses, with 30 seconds of recovery between each set.

Exercise 2: Lateral Raise

#Shoulders #Core #Neck #Upperback

Start Position:

Stand on your mat with your body straight, and your legs slightly apart. 
Place your arms along your body, a dumbbell in each hand, and palms facing your thighs. 

Movement:

1. Inhale and simultaneously lift your arms until they are perpendicular to your body. Ensure that your shoulders are away from your ears. 
2. Exhale and lower your arms while controlling your movements.

> Carry out 3x16 lateral raises, with 30 seconds of recovery between each series.

Exercise 3: Triceps Extensions

#Pecs #Triceps #Shoulders

Start Position:

Lie on your mat, with your legs bent at 90 ° and spread hip width apart.
Relax your back and ensure that your hip is resting on the mat.
Extend your arms perpendicular to the floor. A dumbbell in each hand. 

Movement:

1. Inhale before you start.
2. Exhale and flex your arms back while keeping your shoulders and elbows still. Only your forearms move.
3. Inhale and raise your forearms.

> Do 3x16 triceps extensions, with 30 seconds of recovery between each set.

Exercise 4: Bend-Over Rows

#UpperBack #Lats #Shoulders

Start Position:

Stand on your mat with your legs slightly bent, and a dumbbell in each hand.
Straighten your back, and lean forward.
Let both arms fall towards the ground. 

Movement:

1. Inhale and bend your right arm. Make sure to keep your elbow close to your ribs.
2. Exhale and lower your right arm. 
3. Repeat the process with your left arm.

> Complete 3x16 rows on each arm, with 30 seconds of recovery between each sets.

Exercise 5: Shoulder Elevations

#Shoulders #UpperBack #Traps

Start Position:

Stand on your mat with your legs slightly apart. 
Your arms are along your body, a dumbbell in each hand, palms facing the thighs. 

Movement:

1. Inhale and slowly carry your shoulders and shoulder blades so that you can feel the contractions of your traps.
2. Exhale and lower your shoulders, controlling your movements well.

> Carry out 3x16 shoulder elevations, with 30 seconds of recovery between each set.

Exercise 6: Arm Raises

#Shoulders #Deltoids #UpperBody #Core

Start Position:

Stand on your mat with your legs slightly apart. 
Your arms are along your body, a dumbbell in each hand, palms facing the thighs. 
Engage your core.

Movement:

1. Inhale before you start.
2. Exhale and raise your arms up to shoulder height, making sure to keep your shoulders and shoulder blades away from your ears.
3. Inhale and slowly return to the original position.

> Do 3x16 arm raises, with 30 seconds of recovery between each set.

Exercise 7: Bicep Curls

#Biceps #Core

Start Position:

Stand on your mat with your legs slightly apart. 
Your arms are along your body, a dumbbell in each hand, palms facing the ceiling. 
Tighten your core.

Movement:

1. Inhale before you start.
2. Exhale and bring your forearms towards your shoulders. Be sure to keep your elbows glued to your ribs and keep your wrists locked.
3. Inhale and lower your forearms gently.

> Perform 3x16 bicep curls, with 30 seconds of recovery between each set.

Exercise 8: Shoulder Press

#Shoulders #Deltoids #UpperBack

Start Position:

Stand on your mat, with your legs slightly apart. 
Bring your hands up to your head, and bend your arms at 90 °. Ensure that your elbows are the same height as your shoulders.
Push your arms out to the sides of your head, with your palms facing outwards.

Movement:

1. Inhale before you start. 
2. Exhale and push your arms upward, until they are almost straight. 
3. Inhale and return to the starting position. 

> Perform 3x16 shoulder presses, with 30 seconds of recovery between each series.

Meelen Sidhu

Written By: Meelen Sidhu

Digital Sport Leader, Fitness

Here's a joke about Dumbbells: 
" I started going to the gym and was able to drop 5kg quickly...
 Luckily, the dumbbell missed my foot!
"

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