Besides saving space, dumbbells provide a complete total-body workout in minimal time. One of the simplest and most common weight exercises is also one of the best. un-arched) the entire time, Lie back-down on a mat and bend your knees, Keep your feet flat on the floor and position them so that your feet are underneath your knees, Grab a relatively heavy (20 pounds or so) dumbbell and place it on top of your lower abs, holding it in place with both hands, Arch your hips toward the ceiling, flexing your abs and glutes along the way, Form a diagonal line with your body that goes from your shoulders to your knees, Assume the seated position, with your knees bent and your feet flat on the floor, Grab a dumbbell with both hands and hold it in front of your chest, Keep your spine straight and your abs tight, Lean back slightly and lift your feet a few inches, Slowly twist your torso to the left as you bring the dumbbell toward the left side of your body, Return to the neutral position and then twist to the right, once again moving the dumbbell in tandem with your motion, Return to the centre and repeat for another rep, Lie on your back and raise your legs so that they point toward the ceiling, Keep your arms straight as you hold a dumbbell over your chest, Crunch upward, raising the dumbbell toward your feet, Keep your legs straight and try not to arch your back as you lower your legs toward the floor, Refrain from lifting your back as you lower your legs, Extend your legs upward once again and perform another crunch, Stand upright and hold a single dumbbell in both hands, Keep your feet shoulder-width apart and your core tight, Fully extend your arms and raise the dumbbell over your head, palms facing upward, Bend your arms at the elbows and engage your triceps as you slowly lower the dumbbell behind your head, Return to the starting position and repeat. Like I said, if you’re just doing calisthenics your options for a full body home workout are extremely limited. Our 10 picks for beginner bodyweight exercises will provide a full-body workout. Here are the steps: Reps: 10-12 per set Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. SARMs PCT: Do SARMs Require Post Cycle Therapy? Man of Many participates in various affiliate marketing programs, which means we sometimes earn commissions from qualifying purchases. Copyright 2020, Masculine Development - All Rights Reserved. Home Workouts 101: How to Keep Your Gains While Self-Quarantining, 21 Tips to Get Jacked As F*ck! We’re going to assume you have sit-ups all figured out, so here’s how to do the jack-knife version: Reps: 10-12 per set As classic free weights, dumbbells are typically used for joint-isolation exercises. Simple, easy and highly effective for a good pump. As I said previously, if you want to hit shoulders and biceps at home, you should get some gallon jugs to substitute as 12.5 dumbbells. Some higher-end adjustable models will cost more than the standard fare. This workout routine has you in the gym 3 days per week (such as Monday, Wednesday, and Friday), with full-body sessions completed each day. This will ensure the muscles you are targeting remain active and engaged. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. These are trying times, but we’ll get through it. You’re no dumbbell and that’s why you want to make the most out of your weekly fitness routine. Bowflex is one of the foremost names in home gym equipment and with good reason. If you … If you can’t find dumbbells for sale online, then you can actually make your own dumbbells to hit biceps and shoulders at home. So, with that in mind, I’m going to share the workout routine I’ve been doing from home, in order to keep myself in shape. Perform the following steps: Stand upright and hold a dumbbell in each hand Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart Take a long step forward with your leg of choice, bending at the knee until … If you want more intensity, just do the sets closer together. As always, if you have any questions, just let me know in the comments section down below. You’ve seen them. Now for the real solution: a 20-minute workout you can do at home. This routine is obviously more cardio-intensive, since it’s focusing on volume rather than high weights, so you’ll get a good sweat in. They can also be performed with dumbbells, and it is probably a more sensible way to do them if you are working out at home. Rest: 90-120 seconds between each set. You can also rest for as long as you want in-between sets. Sets: 3-4 The home workout that you can use without equipment focuses primarily on three different exercises: pushups, air squats, and sit ups. When ready, perform the following steps: Reps: 6-8 per set This plan can be done at home with just a pair of dumbbells and … Sets: 3 For proof, look no further than the mighty one-arm swing. Throughout this movement, make sure you keep your back straight and your upper body controlled. Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. Nothing contained within the site is the advice, opinion or otherwise the view of any host, owner, server or other provider of services to Masculine Development. To start with, we’ll be taking a look at a beginner workout routine. Rest: 90-120 seconds between each set. Sets: 3-5 Sets: 2-3 Maintaining proper form is key to this effective dumbbell exercise. The beauty of this, is that once you have a little bit of fitness knowledge, you can start making your own home workouts to suit your own needs. That’s one set. Just be advised that this one is not for beginners and that improper form can render serious damage. Here is a list of the 14 best dumbbell exercises for men. Sets: 3 A staple for gyms across the globe, the Force USA rubber dumbbells are comfortable, easy to store and come in a range of weights. Self-Quarantine Home Workout: Full Body Routine (2020 Guide) These adjustable dumbbells come in a square shape, meaning they won’t roll away from you at the first chance. A general rule of thumb is that each pound of dumbbell weight should run you about US$1.00-US$2.00. And who are you to ignore bodybuilders and celebrities? The glute bridge activates the a key component of the body’s largest muscle group. Even burly bodybuilders and celebrities—who have legions of expensive equipment at their disposal—still incorporate dumbbell workouts on a frequent basis. That means you can expect to spend about US$20-$40 on a pair of decent 10-pound dumbbells. Nothing stated shall be construed to serve as a replacement for competent advice from professionals. Here is a list of the best dummbbells for a home workout. With that in mind, here are some of the best dumbbell exercises for muscle building and more. By picking up a few dumbbells online, you can ensure you have all the tools for a killer home workout or gym session. You’ve probably used them. Some of the best dumbbells you can now buy for the homefront are the Bowflex Selecttech, York Fitness Cast Iron Spinlock Set, Men's Health Adjustable Dumbbells, and Wolverson Fitness Rubber Hex, to name a few. You definitely would have seen people rock this one at the gym, and while it may make you feel a little strange, there is method to the madness. Let’s find out. Build your weight up as your strength improves. These commercial grade dumbbells have rubber-coated ends for durability and protection. While the shoulder press focuses primarily on two portions of the deltoids, it also works a wealth of other muscles; namely your trapezius, triceps and rotator cuff muscles. Depending on how fit you are, you could do up to 15-20 sets per day, but I’d say at least 5 sets per day is a good number to aim for. With added emphasis on the outside rotor of the muscle, this exercises is key to those hulking shoulders you’ve been searching for. Bench presses can be done on a flat bench or on an incline too. It might come wrapped in different materials or even feature adjustable dials, but the core concept has been the same for centuries. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. Beginner full body workout routine. This one is bound to get you weird looks around the house. These structures all have to work in conjunction with your shoulders for this exercise to be successful. If you can’t get your hands on the home workout equipment I mentioned before, your options for working out will be seriously limited. You can use your body weight itself as an equipment. Speed is not an issue on this dumbbell exercise, so take your time, keep your balance and squeeze at the top of the exercise. Rest: 90-120 seconds between each set. Trust us, you don’t want to be chasing dumbbells around the house. Total Body Torcher: 8 Week Full Body Fat Loss Workout In just 45 minutes you can burn fat fast with this limited-equipment, full-body workout. Do the following and expect strong glutes in return: Come on baby, let’s do the Russian twist! How To Do Push Ups 1) Place your hands flat on a mat with arms straight, abs tight, holding your body in a push up position. For chest, do the bench press or incline bench press. If you’re not making the best dumbbell exercises part of your weekly fitness regimen, you should be. It should include exercises that you can do at home like push ups and sit ups. If you can buy some cheap dumbbells, that's even better, because it allows you to hit a wider range of exercises. Complete 2 sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move. It’s hard to hit shoulders and biceps without equipment, so I’d get two gallon jugs, fill them up with sand, and voila—you’ve got 12.5 dumbbells. In conclusion, not being able to hit the gym is definitely a setback, but it’s nothing that you can’t get around by doing a good home workout. (From A Fitness Insider), 5 Life Lessons From Ed Latimore on Becoming A Better Man. Like I said, you can still get fairly shredded with calisthenics, but if you want to maintain your size and strength, equipment is a must. Here’s how to execute a dumbbell bench press: Reps: 8-12 per set The best home workout will vary depending on your needs, but any home workout that hits your full body is always going to be the best way to shred fat and build muscle. By squeezing really tightly at the top, you help build an area that controlls stability and overal strength. Whether you’re performing regular sit-ups or challenging jack-knives, you can incorporate a dumbbell. The pull up is a great exercise you can do at home to work your lats. Here’s a list of tricep exercises you can do at home: Most of my home tricep workouts are varied around doing different types of pushups, and tricep dumbbell extensions. That being said, you can still get pretty shredded by just focusing on the sheer volume of calisthenics exercises done at home. It’s important to have strong shoulders and this popular dumbbell exercise abides. Here’s how to execute: Reps: 6-8 per arm per set Sets: 2-3 Hitting triceps is fairly easy, because there’s a ton of exercises you can do at home to hit them, while also hitting other important muscles. Then, just rinse, wash, and repeat for as long as you want. When it comes to the rep and set recommendations, we’re primarily sticking with intermediate level suggestions. Just these two pieces of home gym equipment will allow you to do an endless amount of exercises, so I urge you to buy them both. 10 Best Exercises To Do At Home For Men 1. Basically these exercises need too little or no equipment. Some muscles won’t be hit. Rest: 90-120 seconds between each set. Another great movement that targets your deltoids, the lateral raise has been a favourite amongst bodybuilders since the dawn of the sport. For this specific movement, we’ve gone with the tradition flat-bench technique. Rest: 90-120 seconds between each set. The beauty of dumbbells is that they yield tangible results out of simple routines. Sets: 3 Here we go: Reps: 6-10 per set These adjustable dumbbells are great for beginners. A quality dumbbell bench press will also spruce up those triceps and work the shoulder muscles as well. With everyone self-quarantining lately, it seems that we’ve all got the same concerns. In addition to your shoulder muscles, it also works the leg muscles. Get the ball rolling (or should we say the bicep curling) with the following dumbbell exercises. You can do pull ups, push ups, sit ups, air squats, and even use gallons of milk in place of dumbbells. Obviously, not everyone will have access to a bench, so a flat bed that allows for movement, or a Swiss ball can easily do the trick. 13 Best Bicep Exercises for Men That being said, we’ve got to work with what we’ve got. Speaking of which, the forebearers of these nifty hand weights date as far back as ancient Greece. The workout includes a dynamic warm-up to get your blood flowing and prep your body for the rest of the work ahead, and a cool-down to help you slow back down and wrap it all up. (Plus 3 Negging Examples to Make Her Chase), Alpha Male Text Game: The 4 Types of Texts Women Send You, How to Actually Be An Alpha Male (Mindset vs. Behaviors), How to Talk to Girls: 3 Key Principles for Effortless Conversation, How to Get Laid FAST (Introduction to Screening), Top 5 Strongest Pre-Workout Supplements in 2020 (#3 is Like Meth), Ligandrol: The Complete Newbie’s Guide to LGD-4033 For Shredding Fat, The Steak and Eggs Diet: Shred Fat, Boost Testosterone, and Feel Like Zeus, 5 Critical Steps to Go From Skinny to Buff (Written By A Hardgainer! The best way to work your lats out at home is by getting a pull up bar and doing pull ups each day. Win $20,000 to Create Your Ultimate Computer Set-Up! This is a dumbbell exercise that is purely about isolated control. This Russian Navy Ship Has Been Transformed into a Superyacht, 10 Best Libraries in Melbourne For Every Kind of Book, MR PORTER Finds – December 2020: A Day at the Beach, Bizarre 1960s Clip Shows How Far Gym Tech Has Come, Meet the New Generation of Recovery and Mobility Gear, 6 Reasons You Should Get Private Health Insurance Before Turning 31, Train Smarter with the Studio Smart Home Gym Hub, Chris Hemsworth Shows Off His Insane Body in New Workout Picture, Lie back on a bench and hold a dumbbell in each hand, Keep each arm bent to the side of each shoulder, palms facing upward, Extend your elbows as you press the weights above your chest, Keep going until your arms are straight above your chest, but don’t touch the weights to one another, Bring the weights back down just past shoulder level, Stand upright and hold a dumbbell in each hand, Keep your elbows close to the torso and your palms facing outward, Don’t move your upper arms as you curl the weights upward to shoulder level, Contract your biceps and exhale as you go, Stand upright holding a pair of dumbbells at either side, The dumbbells should be more or less even with your shoulders, your arms should be slightly bent, and your palms should be facing toward your body, Press upward and twist your wrists as you go so that your palms are facing forward by the time you reach the top, Lift the weights directly over your shoulders until your arms are straight, Stand up with a dumbbell in each hand, palms facing the body, Keep your legs and arms about shoulder-width apart and your knees slightly bent, Bend no further than a 45-degree angle, bracing your core and keeping your back straight, Lift the weights upward in a straight line, exhaling as you go, Keep your wrists stiff and don’t move your legs, Your arms should never pass shoulder level as you raise the hand weights, It should feel like your pinching your shoulder blades together at the top of the movement, Lower the weights into the starting position and repeat, Do not change your posture until you’ve completed each set, Hold a dumbbell between your legs, keeping it at arm’s length, Swing the dumbbell through your legs as you drive yourself upward, Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs, Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart, Take a long step forward with your leg of choice, bending at the knee until your thigh is parallel to the ground, Land on the heel and inhale as you descend, The rear leg should be bent at the knee and balanced on the toes, Return to the starting position as you exhale, Keep your feet approximately shoulder-width apart, Hang your arms below your shoulders and keep them straight, Lift both feet until you’re standing on your toes, You should feel the tension in your lower legs, Stand upright with a dumbbell in each hand, Keep your knees slightly bent and your palms facing inward, Tighten your core and keep your spine straight as you hinge at the waist, Keep going until your torso is almost parallel to the floor, Your upper arms should stay close to your body, your head and spine should form a straight line, and your chin should be slightly tucked in, Exhale as you straighten your elbows, all without moving your upper arms, Hold, inhale, and return to the starting position, Hold a dumbbell at each side, palms facing inward, Your back should be straight and your core braced, Slowly lift the hand weights out to your sides until your arms are parallel with the floor, All the while, your elbows should be slightly bent, Lie back-down on the bench and keep your feet flat on the floor, Hold the dumbbells directly above your chest, palms facing one another, Lower the free weights out to the sides as far as you can comfortably take them, Engage your pectoral muscles as you return to the starting position, Maintain a slight bend in your elbows and keep your back straight (i.e. ), ECA Stack: The Ultimate Guide For Beginners (Updated 2020), Ostarine (MK-2866) Review: How to Gain 18 Pounds of Muscle in 3 Months, 6 Incredible Benefits of NoFap: How NoFap Changed My Life, RAD 140: The Complete Newbie’s Guide to Testolone For Building Muscle, How to Get Six Pack Abs: 4 Key Tips to Get Abs Faster, Clean Bulking Diet: Get JACKED With This $100/Month Meal Plan. 10 Best Shoulder Exercises for Men “Without weights, these moves are great for toning,” he explains. Let’s go. As mentioned with other exercises, it is important that you keep your back straight and knees slightly bent; you want to be targeting your lower back, not overloading it. This exercise targets the whole body. Full-Body Workouts One of the best ways to integrate bodyweight exercises for men into your weekly workout routine is to build a full-body workout that uses exercises from each muscle group. Try to keep your arms locked in tight to your body throughout the movmement, as this will better target the triceps and help you to avoid injury. Clasp your fingers … In just a few minutes a day, you can build muscles and keep fitness at home without having to go to the gym. Jumping Jacks. Here’s how to execute: If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. Dumbbells typically offer a better range of motion than barbells, allowing you to build even more strength in the pectoral area. (Dosage, Timing, & More). Thankfully, there’s a ton of different pushup variations you can do, to spice things up, and focus on different muscle groups, as well. SARMs Stack Guide: The Best Bulking & Cutting Stacks in 2020! Complete... Keep your core engaged to protect your low back. If you can’t find them online, then that’s fine—you can just do the calisthenics home workout routine, so don’t sweat it. Work up a sweat and drop pounds—without ever leaving the comfort your house—with these at-home workouts to build muscle in under 20 minutes. Make sure you have plenty of room and prepare to work plenty of muscle groups (legs, glutes, etc). This is the Beginner Bodyweight Workout … Below is a great, quick workout you can do at home … For chest day, I focus on having a wide stance, to isolate the pecs. I’ll be covering how to do a full body workout at home both with and without equipment, but I recommend you get some equipment. If you follow the workout I gave you, I can guarantee you’ll stay in shape—hell, you can even make your own home workout if you want, too. Bend your standing knee to squat... 2 Burpee. Your calves play an important role in mobility and stability, so it’s worth adding some dumbbell exercises that farget the area. You’ll also like: Sets: 1-2 That said, most dumbbells fall within the range of 5-25 pounds. You can perform this dumbbell exercise on a variety of platforms, including an incline bench, flat bench, or even a gym ball. Muscles Worked: Core. This workout routine consists of chest, biceps, triceps, forearms back, legs, … One study found that men achieved greater lean muscle mass gains from three days a week of total body workouts … If you don't have dumbbells to do the tricep extensions, you can use a gallon of milk or water to substitute for them. Most of the chest workouts you’ll be doing at home will revolve around doing push ups, and for obvious reasons—it hits your chest. However, … For back, choose bent-over rows or chin-ups. Rest: 90-120 seconds between each set.