Have a pair of dumbbells lying around, but don't know what to do with them? Here are 8 simple exercises with video tutorials for you to follow!
Dumbbells are highly effective, practical and do not take up much space in the house.
In this article, we share with you 8 simple dumbbell exercises you could do at home, accompanied by a video tutorial each!
If you do not have a pair of dumbbells, click on our dumbbells range below to shop now.
If you do, let's begin!
Start Position:
Lie on your mat.
Bend your legs at 90 °, with your feet and back flat on the ground.
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.
Bench Press
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.
Lateral Rises
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 with 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. Make sure that only your forearms are moving.
3. Inhale and raise your forearms.
> Do 3x16 triceps extensions, with 30 seconds of recovery between each set.
Tricep Extensions
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 set.
Standing Rows
Start Position:
Stand on your mat with your legs slightly apart.
Ensure that your arms are along your body, with a dumbbell in each hand and palms facing your thighs.
Movement:
1. Inhale and slowly carry your shoulders and shoulder blades so that you can feel the contraction 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.
Shoulders Elevations
Start Position:
Stand on your mat with your legs slightly apart.
Ensure that your arms are along your body, with a dumbbell in each hand and palms facing your 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.
Arm Raises
Start Position:
Stand on your mat with your legs slightly apart.
Ensure that your arms are alongside your body, with a dumbbell in each hand and 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.
Bicep Curls
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.
Shoulder presses
We hope that you found this article useful! Have fun trying out these 8 simple yet effective dumbbell workouts.
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Here's a joke about Dumbbells: ~