How to Do a Home Dumbbell Workout

Step 1

Working out at home is wonderful for cutting down and travel time and minimizing judgement that can come with gyms. However, I understand that most home gyms consist of a couple of dumbbells and not much else. Have no fear! Jeremy is here with a solution. Below, I'll list an exercise for every major muscle group that can be done at home and with nothing but dumbbells. Read on friends, and reap the benefits.

Step 2

Chest: Flat dumbbell bench press. For this exercise you'll need to lay on the floor, or purchase a yoga mat like the one I linked below. This is a great exercise for the chest, and it can be done for as many sets as you need to do in order to wear yourself out. All you need is a pair of dumbbells and you're good to go.

Step 3

Back: Bent over dumbbell rows. Find a stool or a chair lean one leg one, and pick your heaviest dumbbell out. This exercise will give your back size, width, definition, strength, and endurance. In other words, it really takes the cake for dumbbell back exercises. Perform as many sets as necessary, and your back will be smiling like a V.

Step 4

Biceps: standing dumbbell curls This exercise is the pinnacle of bicep exercises. It works both heads of the biceps, and has a lot of room for angle variation. You can do as many sets as you need to, and I promise you that your biceps will bulge.

Step 5

Triceps: dumbbell skullcrushers For this exercise you might want to consider again using the yoga mat that I've linked below. Lay on the ground (or that mat, which way more comfortable) and choose dumbbells that allow you to follow a strict 8-12 rep range. This exercise hits all three parts of the tricep, and if you do enough sets, will definitely have your arms looking larger.

Step 6

Shoulders: front/side/post raises This exercise is fantastic for putting definition and size to your shoulders. It's a lot of fun to do, and it will leave you sweating. You should aim for high reps on this exercise, and your shoulders will only be a short time away from looking like boulders.

Step 7

Legs: Squats/lunges I really couldn't decide between these two exercises for the legs. Both of them have wonderful benefits and both can be done with just a set of dumbbells. If you only did these two exercises forever and ever, you would end up with a giant set of legs. They work, and they work damn well. So, have fun with them and try to use the heaviest dumbbells you can manage.

Step 8

calves: standing dumbbell calf-raises This exercise will cause your calves to flex and carry a weight that they simply are not used to. Do as many reps as you can manage for as many sets as you want, and you'll start to see diamonds on the lower backs of your legs.