can you do cardio with dumbbells 1

Best Home Dumbbell Workout to Build Muscle Without a Gym Membership

It is not necessary to go to the gym to obtain a workout that will tire out your muscles and build them up. The only thing you need to get seriously strong and lean is a set of dumbbells and these six innovative dumbbell workouts. Each one incorporates an exciting and difficult component into your typical free-weight practice. It could be in the form of exercises you have never done before or a shift in speed that puts your strength to the test.

Choose your goal, pick one of these dumbbell workouts to accomplish it, perform the appropriate warm-up, and then go all out. Your strength training at home has now been taken to the next level. Note: If your workout doesn’t call for a specific break, take one whenever needed.

To begin gaining muscle at home right away, you do not require the assistance of a personal trainer. A weightlifting regimen and a set of dumbbells are all that is required. Start getting stronger with just a set of dumbbells by adhering to this training plan for the first three days of your workout routine. 

The Best Home Dumbbell Workout For Building Muscle

The Dumbbell Move: Lunges

How to: Maintain a tall stance while holding a dumbbell in each hand. Take a significant stride forward with your right leg, landing on your right foot with your right knee bent. Reduce your height until your left knee is suspended above the ground while your right leg is bent at a right angle with the knee over the toes. It would help if you now were standing after you have removed your right foot from the ground. Does one complete repetition focus on the left side? Ten repetitions, two sets.

Increase the difficulty by performing these motions up two flights of stairs, being sure to step on every other stair to keep your form correct.

The Dumbbell Move: Lying Chest Press

Instructions: Lay face up on the floor with your knees and elbows bent, a dumbbell in each hand, and your hands brought together in front of your chest. Lift dumbbells into the air by pressing them upward until your arms are completely straight and the weights are above your head. Release tension by bending the elbows. Eight repetitions, three sets.

Make it more difficult by lying on the floor with your legs stretched before you. Next, raise your heels off the ground by three inches. Maintain their position while you go through the motions of the workout.

The Dumbbell Move: Curls

How to: Position your feet so that they are hip-width apart. Hold a dumbbell in each hand with your palms facing forward. Keep your arms by your sides in a straight line. Bend your arms at the elbows and curl your forearms until the weights hit your chest while keeping your elbows still at your sides. Release. Ten repetitions, three sets.

Do curls while standing on one leg, with the other leg bent at a straight angle and the knee contracted in front of you. It will make the exercise more difficult. Interchange the legs with each set.

The Dumbbell Move: Standing Overhead Press

How to: Position your feet so that they are shoulder-width apart, and hold a dumbbell in each hand while you stand. Bend your elbows and pull the weights to your chest while keeping your knees relaxed. Then, bring your elbows back to a straight position and push the weights upward until your arms are fully extended with your palms facing forward. It is the point from which you will begin. As you bring the weights down to shoulder level, bend your elbows to the sides. Lift the weights overhead once more while keeping your arms straight. Eight repetitions, three sets.

To make it more difficult, try lifting the weights diagonally to a point slightly in front of your head instead of pushing the weights vertically upward. It will force your body to engage your core and pecs to stabilise the movement.

The Dumbbell Move: Dumbbell Fly

How to: Position yourself to lie on the ground or on a bench. Raise a pair of dumbbells above your chest while keeping your arms straight and your palms facing each other. Inhale and spread arms wide out to the sides. Exhale and strain your chest muscles as you pull weights back up over your chest. Eight repetitions, three sets.

Make it harder: Do one arm at a time. It forces your body to work harder to maintain stability, stimulating your core and glute muscles.

The Dumbbell Move: Reverse Fly

Instructions: While standing with a dumbbell in each hand and feet hip-width apart, tilt forward at the waist so your chest faces the floor. Repeat this movement. Straighten your arms as you lower the dumbbells to the floor below you. Raise the dumbbells out to the sides while maintaining a flat back position. Lower. 8 repetitions, three sets.

Make it more difficult by squatting down each time you raise your arms to the starting position.

The Dumbbell Move: Corkscrew

Instructions: To hold both dumbbells with both hands, interlace your fingers around the handles of both dumbbells. Maintain a shoulder-width distance between your feet when you stand. Next, turn your body to the right while simultaneously swinging your arms to the right side of your body. Next, move the weight to the left side of your body while rotating your torso and lifting the dumbbells above your left shoulder with your arms straight. Finally, turn your body to the right while bringing the dumbbells down to your right hip. First, you will complete ten twists to the left, and then you will switch sides and perform ten twists to the right.

Make it more difficult by lifting your right leg off the ground as you twist to the left. It will force your left side to bear your body weight. Then, repeat what you just did when you turned to the right.

The Dumbbell Move: Squats

How to: Stand with your feet about shoulder-width apart and your toes turned out just slightly. When holding a dumbbell in each hand, assume the position of someone who will sit down in a low chair by bending their knees and elbows. When your thighs are parallel to the floor, and your knees are over your toes, you have reached the end position for this exercise. Bring your body back to a standing position. Ten repetitions, two sets.

Make it more difficult by driving through your heels when you reach the bottom of the squat and performing a vertical jump as you reach the top of the movement. When you land, land in a squat position with soft knees and a lower back bend.

The Dumbbell Move: Row Kickback

Instructions: While standing with a dumbbell in each hand and feet hip-width apart, tilt forward at the waist so your chest faces the floor. Repeat this movement. Bend your arms until the weights reach your chest, then straighten them out until they are behind you, keeping your elbows tucked tight to your sides. Ten repetitions, two sets.

Increase the difficulty by lifting the weights an additional 2-3 inches higher (using your whole arm) once your arms are fully stretched behind you. It will engage your deltoids. Release.

The Dumbbell Move: Push-up Row

How to: If you are holding a dumbbell in each hand, get into the stance of a modified push-up (resting on your knees, body at an incline, arms straight). As you keep your torso still, bring the dumbbell up to your chest by bending your right elbow to the side and bringing it toward your body. Go back to the beginning. Raise the left dumbbell to your chest while bending your left elbow and doing so. Go back to the beginning. One rep is now finished with this move. Eight repetitions, two sets.

Do the full push-up posture technique for an added challenge (legs straight, balancing on toes).

Build Muscle, Burn Fat, Get Fit With Dumbbell Home Workouts


Below are two different kinds of dumbbell exercises you can perform at home. Again, you do not require any specialised or expensive equipment. However, ensure you have room to move around and switch out the dumbbells if any of those options are necessary. 

overhead squat, cossack squat, kettlebell training

Dumbbell Upper-Lower Body Split Workout

The first exercise in your routine is a standard upper- and lower-body split. Then, each week, you will undertake two workouts for your upper body and two for your lower body. It will be a great workout for lifters who are just starting out or at an intermediate level.

This initial workout at home helps you become stronger, burn more fat, and build muscle, but it also strengthens your neuromuscular connections and boosts your capacity. In other words, if you are new to weightlifting, more technically challenging exercises, such as the squat, may initially seem awkward. However, you’ll notice that these kinds of workouts become easier to complete and that you’ll be able to do them with better form if you improve the neuromuscular connections in your body. 


  • Push with a Dumbbell on the Floor: Do 4 Sets of 8 to 15 Reps
  • Reverse Fly with a Standing Dumbbell: 4 sets of 8 to 12 reps
  • Arnold 4 sets of 8-12 reps on the cross-body hammer press curl: 4 x 8 – 15 
  • Triceps Kickbacks: four eights to a fifteenth


  • Four sets of eight to fifteen reps each of single-leg raises are recommended
  • Dumbbell Hack Squats: 4 x 8 – 12 
  • Dumbbell Lunges: 4 x 8 – 12 
  • Dumbbell V-Up: 4 x 10 – 15
  • Lying Dumbbell Crunch: 4 sets of 10 to 15 reps


  • Recovery, in addition to cardiovascular activity


  • Do four sets of eight to fifteen repetitions of the upright front chest raises
  • Four sets of 8–12 dumbbell rows are included in this workout
  • Front Raise: 4 x 8 – 12 
  • Dumbbell Concentration Triceps extension:. 4 sets of 8 to 12 with overhead dumbbell curls: 4 sets of 8 to 12 with an overhead dumbbell


  • Four sets of eight to fifteen reps each of single-leg raises are recommended
  • Goblet Squat: 4 x 8 – 12
  • Side Lunge / Lateral Lunge: 4 x 8 – 12 
  • D.umbbell Bird Dog: 4 x 8 – 12 
  • Dumbbell Side Bend: 4 x 8 – 12


  • Recovery, in addition to cardiovascular activity


  • Recovery

The Dumbbell Workout Plan To Build Muscle At Home

The Dumbbell Workout

We will walk you through the first week of this program, including the warm-ups, the cool-downs, and everything in between. This exercise routine is taken from the Dumbbell Gains plan, brilliantly written by Aaron Guyett.

Day 1- Week 1 Lower Body Strength and Lean Body Mass Growth

Warm Up

When carried out correctly, a warm-up should last five to 10 minutes and involve several movements for the athlete to perform.

Dumbbell Front Squats

5 Sets of 10 Reps with 1 Minute Rest – Tempo 4 seconds Eccentric and 1-second Concentric

What This Does: This workout with dumbbells focuses on strengthening your entire lower body, including your legs and glutes. Even though the weight pulls forward on your core and back, you should keep them tight and contracted the entire time. It will help develop your core and back muscles.

How to: Lower yourself into a squat while holding the dumbbells at your chest (you can also hang them from your waist if you choose). Get into a squatting position where your crotch is below your knees. After you reach this point, use your legs and glutes to propel yourself back up the mountain.

Dumbbell Deadlifts

5 Sets of 10 Reps with 1 Minute Rest – Tempo 4 seconds Eccentric and 1-second Concentric

What effect does this have: This motion significantly impacts the body. It indicates that the muscles it creates are necessary for normal, healthy daily mobility. For example, the deadlift with dumbbells is an excellent exercise for developing your glute and hamstring muscles.

Instructions: To begin, you can hold a dumbbell in each hand or place the weights on the floor in front of you. Instead of facing forward and backward, the heads of the dumbbells should be turned so that they are facing left and right. After you have the dumbbells in your hands, you should push your hips back. Imagine that there is a string attached to your tailbone that is dragging it away from you. Next, bring the dumbbells to the ground or a point slightly above it, and then lower them. After that, hinge at the hips and work back up to standing. Imagine someone pulling your lower back forward while you contract your glutes.

Dumbbell Alternating Lunges

3 Sets of 10 Reps Each with 1 Minute Rest – Tempo 1 second Eccentric and 1-second Concentric

What this does: Doing out with dumbbells allows you to strengthen both your upper legs and your glutes. In a manner analogous to the squat, maintain a flexible core and back; these other exercises will also assist you.

How to: While standing, pick up one dumbbell with each hand and position them to rest at your sides. Make a significant stride forward with one leg at a time. As soon as your front foot makes contact with the ground, immediately lunge forward into the movement until your leg’s lower and upper parts form a right angle at your knee. At the same time, you must ensure your back knee is touching the ground. Repeat the previous step with the other leg after you have driven yourself back up to the starting position using the front leg.

Dumbbell Lateral Lunge

3 Sets of 10 Reps with 1 Minute Rest – Tempo 1 second Eccentric and 1-second Concentric

The idea behind this brought up during our conversation about how to get the most out of your workouts, is as follows. Another movement that focuses on your upper legs and glutes is a squat variation. You have been particularly concentrating on these muscles for the last several moves.

How to: To begin, place your feet approximately shoulder-width apart. Make a sizable step diagonally to the side with one of your feet. As soon as that foot touches the ground, bend the knee of the opposite leg and move into a side lunge position. It would help if you moved the dumbbells in the direction of the foot of the leg that you are lunging on until they are six to eight inches off the ground near your foot.

It is vital to keep your shoulders back and not let them round during this action. The weights will attempt to draw you forward, so it is important to resist this pull and keep your shoulders back. To return to the beginning position, drive yourself forward using your legs and glutes, and then perform the movement on the opposite side.

Dumbbell Farmers Carry with Calf Raise

3 Sets of 10 Reps with 1 Minute Rest – Tempo 1 second Eccentric and 1

What effect does this have? Now that we have placed significant emphasis on your upper legs, let’s focus on your lower legs. Again, your calf muscles will be the primary focus of this exercise.

How To: As your hands are resting on the sides of your waist, hold a dumbbell in each hand. Use the calf muscles to drive your body up so that you are only standing on your toes. Follow the one-second pace that was described earlier when you lower yourself. A high range of repetitions is what you should strive for while using dumbbells to build up your calf muscles. 

Day 2 – Upper Body Strength and Lean Body Mass Growth

Upper Body Dumbbell Workouts

Dumbbell Floor Press or Dumbbell Bench Press

5 Sets of 10 Reps with 1 Minute Rest – Tempo 4 seconds Eccentric and 1-second Concentric

What it does: This workout uses dumbbells to build up the muscles in your chest. When performing the dumbbell chest press, you should adhere to the same rules as before and keep your core as tight as possible. 

How to: Position yourself so that you are seated on the floor with the dumbbells by your sides (if you have a bench, you can sit on the bench). Align yourself such that when you lift the dumbbells, your upper arm is at a 45-degree angle away from your torso. It will allow you to get the most out of your workout.

Engage your pectoral muscles by contracting them and using them to help you control the weight above you. Ensure your arms are fully extended across your chest before you stop pushing the dumbbells up. Reduce the weight of the dumbbells until they are back in the starting position by your sides. Your pecs should act as the primary controller throughout the action.

Dumbbell Overhead Press

5 Sets of 10 Reps with 1 Minute Rest – Tempo 4 seconds Eccentric and 1-second Concentric

What you should do: Doing out with dumbbells allows you to focus solely on your upper body.

How to: Ensure that you maintain your abdominal muscles taut. Lift the dumbbells to shoulder height while maintaining a bent elbow position and a vertical forearm position. Next, lift the dumbbells above your head and stretch your arms above your head as you press the weights. The shoulders and triceps are the ideal muscles to use when moving dumbbells because of their combined strength.

An example of a workout with dumbbells in which the intensity of the activity may be increased by varying the speed at which the exercises are performed is shown here. In addition, you can make exercises with lesser weights more difficult by extending the time it takes to return them to the beginning position after performing the exercise.

Dumbbell Bent Over Row

3 Sets of 10 Reps Each with 1 Minute Rest – Tempo 4 seconds Eccentric and 1-second Concentric

What effect does this have: It makes your back bigger.

Instructions: While standing with one dumbbell in each hand at your side, lean forward just enough so that the level of your dumbbells is roughly equivalent to that of your knees. The hinge is a hip movement that mimics the sensation of having someone pull your tailbone back away from you. When performing this movement, your immediate attention should be on maintaining a strong core and pulling your shoulders back. It will be very tempting to circle your back due to the weight hanging from your body.

Maintain an upright and confident chest while you flex your back in a friendly manner. Using your lats and scapulae, draw the dumbbells toward your body until your elbows are positioned behind your back. At that point, you have the option of inserting a pause. Bring the dumbbells back to their original hanging position. You have the option of switching sides or working on both at the same time. Both of them will be done simultaneously according to the plan that you are following.

Dumbbell Lying Pullover

3 Sets of 10 Reps with 1 Minute Rest – Tempo 4 seconds Eccentric and 1-second Concentric

What this does: This works practically all of your upper body, particularly your core, back, and arms.

Instructions: Lay down on the floor (or a bench) and position yourself as you perform a chest press with dumbbells. Throughout the workout, you should hold your elbows closer to your sides. Then, imagine pressing the dumbbells at an angle of 45 degrees towards the back of your head while they are in front of you.

When you bring the dumbbells closer to your head, you will feel an increase in their gravitational pull on you because of their increased mass. Maintain weight control by engaging your abdominals, lats, shoulders, and triceps until your arms are extended in a straight line behind your head.

Imagine yourself in the top position of the dumbbell press but with your body in a horizontal position on the floor. Lift the dumbbells over your head and return them to the starting position. Your abdominal muscles, your lats, and some of your triceps should be responsible for producing this pulling motion.

Dumbbell Bicep Curls

3 Sets of 10 Reps with 1 Minute Rest – Tempo 1 second Eccentric and 1 

What it does: It helps you build lovely and large biceps. When your arms are at your sides, the muscle inside your upper arm is called the bicep.

The instructions for this workout plan call for a dumbbell to be held in each hand, but you are free to perform the curls with only one arm at a time. To get the handle closer to your shoulder, flex your bicep and pull it in that direction. It is important to ensure that your bicep muscle is making all the effort; you should avoid giving yourself any momentum from your body at the beginning of your sets. Instead, let your bicep slowly relax so that gravity can lower the weight and bring your arm back to its natural position.

Do you want your arms to become more muscular? Working your biceps to exhaustion or until there is only a tiny bit left in your tank is the most effective way to create large biceps. At the end of the sets, you should feel as if you are completely exhausted and unable to continue.

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Standing Tricep Extension

3 Sets of 10 Reps with 1 Minute Rest – Tempo 1 second Eccentric and 1-second Concentric

What it does: This is the second workout you must do if you want bigger arms. It will grow the other side of your arms to complement your work on your biceps. When you face forward with your arms by your sides, the muscle with three heads on the back of your upper arm is called the tricep.

Instructions: Hold a single dumbbell in each hand and press it above your head. Maintain a firm core as you bend at the elbows to lower the dumbbell behind your head. Do this while keeping your arms straight. When you have reached the bottom of the exercise, bring your arms back up to a straight position above your head, and then concentrate on simply using the muscles on the back of your arms (your triceps) to return the weight to the beginning position.

Day 3 – Full Body with Core Strength and Lean Body Mass Growth

Dumbbell Squat Press

3 Sets of 12 Reps with 1 Minute Rest – Tempo 1 second Eccentric and 1-second Concentric

What it does: Not only does this combination exercise strengthen your legs and shoulders, but it also works your legs and back. Dumbbell Gains by Living. Fit is the source of this article.

How to: Get into position to perform a dumbbell squat like on Day 1. Squat down so that your knees are a little lower than your glutes, or at the very least, aim to get your knees to bend to a right angle (90 degrees). Next, put your weight through your heels and drive back up. As soon as you are in a standing position with your back straight, press the dumbbells overhead. After bringing them back up to your chest, perform another squat.

Dumbbell Renegade Row

3 Sets of 12 Reps with 1 Minute Rest – Tempo 1 second Eccentric and 1-second Concentric

What effect does this have: It strengthens your back, core, and chest muscles. However, it is a difficult movement to perform. As a form of practice, you can perform a push-up and then row your arms without any weights.

A well-crafted plan should include several beneficial elements, including having a trainer who can clearly explain motions to you in person or provide you with video demonstrations of the actions.

How to: Pretend that you are at the peak of a push-up position and place your hands on the dumbbells so that they are lying on the ground. It would help if you flexed your core to position yourself over the dumbbells. You will perform the same motion with one dumbbell as you do with the dumbbell row, but this time you will use your other arm to steady yourself. Maintain a strong core contraction as you draw the dumbbell behind you with your back until your elbow is behind your back. Put the dumbbell back on the floor and repeat the previous step using the opposite side.

Dumbbell Reverse Lunge with Tricep Extension

3 Sets of 12 Reps Each with 1 Minute Rest – Tempo 1 second Eccentric and 1-second Concentric

What effects does this have: This will help you gain muscle in both your legs and arms simultaneously. It works the legs, core, back, and arms all at the same time. This exercise can be done with either one dumbbell in each hand or one dumbbell being held simultaneously by both hands.

How to: Do a standing tricep extension similar to the one performed on Day 2 by raising one or more weights above your head. Do the tricep extension action again and again. After striding in the opposite direction, lunge forward and bring your knee to the ground. Your forward leg should be bent at a right angle of ninety degrees.

Using your leading leg, bring yourself back to the beginning position. This movement propels you through your upper leg and glutes by beginning with the ball of your foot and moving forward. The tricep extension is the next exercise you should perform after standing straight. Continue in this manner with the other leg. 

Benefits Of Dumbbells For Home Workouts 

Dumbbells are the training equipment we recommend purchasing if you establish a home gym and can only choose one piece. A few advantages of performing workouts at home are listed below. 


Consider heading out to your training space, which could be your basement, garage, or spare room, and getting started immediately. There will be a short commute to the gym, where you’ll have to fight through traffic. However, there is no need to wait to utilise the machinery or equipment. You and a pair of dumbbells are putting in great labour to get in shape.

Home workouts are made simple and hassle-free by the use of dumbbells. Barbells are another alternative, but the majority of individuals need more space in their homes for a barbell that is 7 feet long and has stacks of weight plates attached to it. 

Cost Effective

Purchasing a set of dumbbells may cause you to experience sticker shock due to the initial cost, but in the long run, it is an investment in your physical health that will more than pay for itself.

Consider how much you spend every month to maintain your gym membership. A subscription to your local gym will run you about $50 per month. That comes out to be $600 each year. If you purchase a set of dumbbells with the same price tag, you’ll notice that the dumbbells have paid for themselves after only one year. Spend more than necessary, and it will take two years.

That period will pass quickly, and you won’t have to worry about wasting money on a subscription that you may not even be utilised in the first place.

Dumbbells of superior quality are built to last for a very, very long period. We’re talking decades. That implies you are investing in apparatus for the home gym that will assist you in maintaining your fitness level for many years to come. Therefore, the money you can save by purchasing dumbbells is worth it.

Proven Results

Did you know that the history of dumbbells dates back to the ancient Greeks? This time-honoured piece of exercise machinery has been successfully reducing body fat and increasing lean muscle mass for a very long time (a very long time).

There is a significant body of evidence to support the use of dumbbells for improved physical fitness, and science has finally caught up to what common knowledge has long held to be true. But even if you don’t believe the research, you must visit a fitness centre to see how dumbbells can help you achieve the body you’ve always wanted.

3-Day Dumbbell Workout Plan: At-Home Dumbbell Exercises

The following workout routine consists solely of dumbbell exercises, and it should be performed three times per week, with one day of rest in between sessions. It comprises doing some of the most effective dumbbell exercises to gain strength throughout the body. Think about getting your workout in on Mondays, Wednesdays, and Fridays. Tuesday, Thursday, Saturday, and Sunday will be reserved for your rest.

Think about stretching and doing two rounds of bodyweight exercises like sit-ups and push-ups before beginning your workout. It will get your muscles ready for action. Exercises with dumbbells should be performed for three sets of ten repetitions each, with a rest period of thirty to sixty seconds in between each set. 

Day 1:

Bent-over row: To do bent-over rows, hinge at the hips and lean forward while performing a rowing movement pattern to bring a weighted barbell closer to your body. It is called a bent-over row.

Goblet squat: A goblet squat is a type of full-body workout consisting of squatting while holding a single free weight in front of your chest. This weight can be in the shape of a dumbbell, kettlebell, or barbell. 

Lying triceps extensions are performed by lying on your back on a flat bench and pulling weights from behind your head to full extension above you. This type of triceps extension targets the posterior head of the triceps.

Dumbbell bench press: To perform the dumbbell bench press workout, lie face down on a bench and press dumbbells while keeping your arms straight. Next, place a pair of dumbbells on your hips seated. Next, raise the dumbbells above your chest while keeping your abdominal muscles and glutes engaged. As you drop your arms again, contract your shoulder blades to create a 90-degree angle between your arms’ top and bottom portions.

Lateral raises: Do bent-over lateral lifts by maintaining your back straight while hingeing your hips forward. This version of the exercise targets the side muscles. Next, raise a set of dumbbells to shoulder height using a full range of motion by moving them laterally across your range of motion.

Day 2:

Step-ups with a dumbbell are performed by starting in a standing position in front of a knee-height raised surface, such as a plyometric box or bench. Lift your body onto the raised platform by positioning your right foot such that it is on top of the platform and applying pressure through your right leg. Step down softly with your left leg, and lead with your left foot as you do the following repeat.

The single-arm dumbbell row is a variation of the dumbbell row that requires the performer to hinge at the hips while maintaining a straight back and raise a pair of dumbbells, one arm at a time, with a neutral grip (palms facing each other).

Dumbbell upright row: To perform dumbbell upright rows, grasp a pair of dumbbells with an overhand grip and lift them vertically in front of you until they reach shoulder height. It is one repetition. 

Dumbbell deadlift: This variation uses dumbbell weights rather than the barbell typically used for deadlifting.

Bicep curl: Hold a pair of dumbbells using an underhand grip to perform bicep curls with dumbbells. This exercise is also known as a dumbbell curl. Raise the dumbbells to your shoulders from the level of your waist.

Day 3:

Curl with a hammer: a hammer curl is similar to a dumbbell curl, but how the dumbbells are held changes the muscles targeted throughout the exercise. First, put yourself in the starting position by standing with your legs shoulder-width apart and your arms at your sides. Keep your hands facing each other while you hold the dumbbells. Next, raise the dumbbells one at a time, curl each one up to your shoulder before lowering it and moving on to the next arm in the routine.

Dumbbell lunge: To make a dumbbell lunge, take a large stride forward while holding a dumbbell in each hand. Lower yourself until your front leg and your rear leg are both virtually bent at an angle of 90 degrees.

Clean with dumbbells: To perform a clean with dumbbells, begin by standing with your feet shoulder-width apart and holding a pair of dumbbells at your sides. It is the starting position for the exercise. After bending at the hips, knees, and ankles, give the ground an aggressive push with your whole body. Next, squat down while pulling your body under the dumbbells and lowering your chest toward the floor. When in a front squat position, catch the dumbbells when they are at shoulder height.

Front raises: To perform front raises with dumbbells, stand with an overhand grip and raise a pair of dumbbells from the front of your thighs to shoulder level in front of your body. It is one repetition of the exercise.

Renegade row: The renegade row is a variation of the rowing exercise that requires you to keep your body in a plank posture with your right hand while lifting a dumbbell with your left hand. It is an advanced rowing variation. After completing the specified amount of reps on one side, switch to the opposite side.


There is already enough stress in life. Why subject yourself to the additional stress of travelling to and from the gym at a time when social isolation is the accepted norm? Your ability to continue your workouts in the comfort of your own home with the assistance of dumbbells makes it more likely that you will meet your objectives of increasing muscle mass, reducing body fat, or improving performance. 

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