Dumbbell workouts aren’t just good for building muscle in the arms. They improve tone, increase core strength, and improve your balance. You just need to choose the right types of workouts for your body. These are perfect options to do almost anywhere, especially when looking for workouts from home.
Twisting Bicep Curls
Let’s start with one of the easiest options on the list. Grab your dumbbells in both hands and stand with your feet shoulder-width apart. Start with your hands by your sides, shoulders back, and head up straight.
Raise both arms together, twisting them so the inside of your wrists are facing your body. When lowering, twist back so the wrists face inwards, towards the sides of your thighs.
Repeat the exercise for one minute and then take a 30 second rest. Do this three times.
Dumbbell workouts don’t just work your arms. You can also work your shoulders and back with this upright row exercise.
Stand with your feet shoulder-width apart and your dumbbells in both hands. Bend slightly at the waist, keeping your back straight and shoulders back. Raise your arms up, as is you’re pulling the dumbbells towards you in a rowing motion. You’ll feel the muscles in your back engage during this exercise.
Overhead Dumbbell Press
The dumbbell press is one of those workouts from home that will build your chest and shoulders. Start with your feet like the previous exercises, but this time start with your arms shoulder height. Your elbows should stick out sideways, keeping the inside of your wrists facing forward.
Raise the dumbbells up above your head, keeping the shoulders down throughout the exercise. Repeat the exercise for a minute, with a 30 second break in between your repetitions.
The Dumbbell Squat
Now it’s time to work your legs with your dumbbell workouts. Squats are one of the most powerful exercises, as you build on your thigh and core strength for overall balance and strength benefits.
Start with your legs slightly more than shoulder-width apart and keep your arms chest height. Tuck the elbows into your side throughout the exercise. With your back remaining straight, squat down. Don’t let your knees go over your feet. If this happens, you’ll need to widen your stance.
Return to a standing position. Do as many as you can in a minute, repeating three times with a 30 second rest in between.
Plank with Dumbbell Raises
Planks are one of the most common workouts from home and you can add a dumbbell exercise to them. While in the plank position, pull one of the dumbbells up to your chest. Make sure the dumbbell sits to the outside of your chest, bringing the elbow up towards the ceiling. Lower the dumbbell and repeat on the other side.
Repeat this for as long as you can hold the plank, preferably at least a minute. If you struggle to do a full plank, you can do this exercise from your knees. Get as many repetitions in while holding the plank, but don’t rush the exercise. You want to avoid twisting your back, making your arms and core do all the work.
You can do dumbbell workouts from almost anywhere. The ones above just require the dumbbells and will give you an all-over body workout.