While the coronavirus epidemic may be preventing you from going to the gym, this does not necessitate canceling all of your workouts. Resistance training, or any form of exercise, will help you maintain your sanity (hi, quarantine fatigue), as well as protect your health.
And fortunately, you don't need a tonne of gym gear to put in a serious lift session. Nothing is off-limits while using a set of dumbbells. Dumbbells are a trainer favorite for a reason, whether your objective is to enhance lean mass, tone up, or grow larger muscles.
Dumbbells don't take up a lot of room. Dumbbells are versatile and simple to use for a range of exercises, including strength and conditioning. They may easily be added to bodyweight exercises to add additional load, which makes the exercises more difficult and effective in building strength and muscle tone.
Best Dumbbell Exercises You Can Do At Home
Suitcase Reverse Lunge
You will be reminded of the appropriate method to carry a large bag of groceries up a flight of steps by performing this extremely useful maneuver (yes, there is a way to prevent aches and pains). However, consider this: It takes more than just grabbing the weight and raising it off the ground to carry luggage. Strengthening your grip and relieving pressure from your shoulders by using your triceps and forearms will enable you to move more forcefully and effectively.
Not stepping back far enough and placing all of your weight on your front foot when performing reverse lunges are classic mistakes. Peel advises concentrating on dropping your knee directly under your hip when you take a step back to prevent this. Drive into your front foot to stand back up from the lunge, and then return to the starting position.
Plank Rows
Plank rows are an excellent exercise for testing anti-rotation, unilateral strength (working one side of the body at a time), and spinal stability because they target your back, core, legs, and glutes. Throughout the entire action, keep your hips square and avoid elevating one hip higher than the other. When performing rows, concentrate on starting the motion with your back rather than your arms. When pulling the other dumbbell up towards your hip without rotating it, think about putting one hand towards the weight.
Front Squat
Interested in improving your bodyweight squats? Compound exercises like front squats are great because they work numerous joints and muscle groups simultaneously. In this position, you're racking the dumbbells at your shoulders so that your front delts can help carry the weight. As you squat, keeping the dumbbells in this front rack posture prevents your chest from collapsing forward and maintains your back more vertically, which forces you to engage your core.
Using your breath is essential during this exercise. take a breath into your belly at the top, holding it as you fall into your squat and exhaling as you press to stand. Keep your chest upright as you lower by concentrating on bringing your hips back and down into the squat and driving your elbows up. The objective, depending on your mobility, is to get your hips below your knees, but only if you can keep your back straight and avoid rounding it.
Single Arm Half-Kneeling Presses
In addition to being the best posture for those who are new to the exercise, doing standing shoulder presses while half-kneeling is also a good suggestion for those who want to raise their load. A half-kneeling stance guarantees that your shoulders stay stacked over your hips and that you're shifting weight evenly on both sides. When pressing a weight overhead while standing, it's simple to lean away from the weight. Additionally, you are compelled to use your core and refrain from using your legs to press the weight aloft. As you press the dumbbell directly up, Peel advises, keep your torso taut and exhale. Finish with your biceps at your ear.
Thrusters
This heart-racing exercise fuses a front squat and shoulder push into one fluid motion. When you stand up from the squat, Peel advises, "use the force of your legs to finish with your biceps by your ears." You should use your breath and boy, will you need it, just like with the front squat. At the top, inhale deeply into your abdomen, holding it as you crouch down, and then letting it out as you stand up to press.
Bent-Over Rows
It's time to counteract all that pressing by doing some pulling. Maintaining a level back and pointing down hips and shoulders are crucial when bending over. Make a fist with your non-working hand, tighten your core, and shift the majority of your weight to your front leg to prevent rotation.
Double Dumbbell Romanian Deadlift
The Romanian deadlift provides many of the same advantages as a traditional one, but because you're standing with your legs straight, your hamstrings are given extra attention, and your hips and spine have more range of motion. "Push your hips back and visualize painting the front of your legs as you descend. Push into the floor to assume a standing plank position as you stand up, advises Peel.
Single-Leg Dumbbell Deadlift
The balance component of this deadlift variant is just as difficult as the strength component. The idea is to lower the dumbbell on the inner of your standing leg while kicking your elevated leg back with your big toe and knee pointed downward. As you lower, take care not to shift the weight in front of you. To make sure you are shifting the load with your hips and legs, it should be near your standing leg and aligned with your ankle.
Dumbbell Snatch
The dumbbell snatch is a combination of a deadlift, a high pull, and a press, but the emphasis should be on the lower body. This exercise is ideal for developing leg strength. Keep the dumbbell close to your body, moving it from the floor to overhead in one stroke, like a coat's zipper.
Standing Hammer Curls
Although hammer curls appear straightforward, poor posture can cause you to misuse other muscles and not fully engage your biceps as you wanted. As you bring the weight nearer your shoulder and move it with control as you lower it, try to maintain a straight upper back.
Related article: 8 Dumbbell Exercises For Building Muscle Mass
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