10 Best Dumbbell Workouts You Can Do at Home

1. Seated Alternating Dumbbell Curl

Seated alternating dumbbell curl is a great shoulder dumbbell workout for targeting your biceps1. Here’s how to do it: Sit on a bench with a dumbbell in each hand, palms facing forward. Start with your arms extended straight and slowly curl one dumbbell up to the shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationary. Return to the starting position and repeat with the other dumbbell.

2. Standing Hammer Curl

In order to perform a standing hammer curl, you will need a dumbbell in each hand. Begin by standing with your feet shoulder-width apart and your knees slightly bent. Let the dumbbells hang at arm’s length by your sides, with your palms facing your thighs. From this position, curl the dumbbells up towards your shoulders, keeping your upper arms stationary. Squeeze your biceps at the top of the curl, and then slowly lower the dumbbells back to the starting position.

3. Standing Two-Arm Row

Looking for a back dumbbell workout plan that will help you sculpt strong, attractive arms? Look no further than the standing two-arm row2. Here’s how to do it:

Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Bend your knees and hinge forward at the hips, keeping your back flat and core engaged. Let the dumbbells hang down next to your legs, palms facing in. From here, row the dumbbells toward your chest, leading with your elbows. Pause for a moment at the top of the move, then lower the dumbbells back down to the starting position.

4. Seated One-Arm Row

The seated one-arm row is a great back dumbbell workout that you can do at home with just a single dumbbell. Sit on a bench or similar stable surface, holding a dumbbell in your right hand. Plant your feet firmly on the ground and keep your back straight. Bend your elbow and row the dumbbell up to the side of your chest. Pause for a moment, then lower the dumbbell back down to the starting position.

5. Lying Triceps Extension

To do a lying triceps extension, start by lying on your back with a dumbbell in each hand. Next, extend your arms straight above you, then slowly lower the weights to the sides of your head. Be sure to keep your elbows close to your ears throughout the movement. For an extra challenge, try holding the dumbbells in one hand while you extend your arms.

6. Seated Overhead Press

Start by sitting on a bench with a dumbbell in each hand. Press the dumbbells overhead, and then lower them back to the starting position. Be sure to keep your core engaged throughout the movement. For an added challenge, try holding the dumbbells in different positions – for example, at shoulder level or by your ears – as you press them overhead. You can also try using one dumbbell at a time for a more targeted workout.

7. Seated Shoulder Press

To do this shoulder dumbbell workout, start by sitting on a bench with a dumbbell in each hand. Then, press the dumbbells overhead and return to the starting position. Be sure to keep your core engaged throughout the exercise. For an added challenge, try adding a few repetitions of this exercise to your dumbbell workout plan.

8. Standing Lateral Raise

The dumbbell standing lateral raise can be performed with a dumbbell in each hand, or with a single dumbbell held in the middle3. To execute this shoulder dumbbell workout, start by standing with your feet shoulder-width apart, and your knees slightly bent. Begin by raising your arms out to the sides until they are parallel with the ground. Once your arms are parallel, slowly lower them back down to the starting position.

9. Bent-Over Row

To do this back dumbbell workout bent-over row, start by standing with your feet shoulder-width apart and a dumbbell in each hand. Bend at the waist so that your torso is parallel to the ground, and then row the dumbbells up to your chest. Be sure to keep your back straight and your core engaged throughout the movement.

10. Reverse Fly

The dumbbell reverse fly is a great exercise for targeting the rear deltoids, as well as the upper and lower traps. It’s a simple movement to perform, and can be done with a variety of dumbbell weights. Start by holding a dumbbell in each hand, and then extend your arms out to the sides. From there, keeping your arms straight, slowly raise the dumbbells up until they’re level with your shoulders.
The best part about this dumbbell workout plan is that you can do them at home with just a few pieces of equipment. All you need is a set of weights and maybe an exercise ball or bench, and you’re good to go. Give one (or all) of these workouts a try the next time you want to break a sweat without leaving your living room. And be sure to let us know how it goes!

Keywords:
dumbbell workout plan – 4
shoulder dumbbell workout – 3
back dumbbell workout – 3

References:
1. Oliveira LF, Matta TT, Alves DS, Garcia MAC, Vieira TMM. Effect of the shoulder position on the biceps brachii emg in different dumbbell curls. J Sports Sci Med. 2009;8(1):24. Accessed August 26, 2022. /pmc/articles/PMC3737788/
2. Tataryn N, Simas V, Catterall T, Furness J, Keogh JWL. Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Med Open. 2021;7(1). doi:10.1186/S40798-021-00306-W
3. Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. Int J Environ Res Public Health. 2020;17(17):1-12. doi:10.3390/IJERPH17176015

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