The Best Home Dumbbells Workout

Exercise is one of the best-proven methods when it comes to living a happier and healthier life. However, some people these days have gone the extra miles to make their muscles stronger and firmer.

Building muscles would seem complicated and tedious to someone who is yet to do this for the first time. While it is true that this requires a lot of effort and dedication, it is actually not as hard as it seems. And once you see the results, it would only make building muscles a lot more exciting!

There are different methods you can use either consecutively or simultaneously to achieve your desired goal. In this article, we are going to share with you the best home dumbbell workout you can try to build lean and stronger muscles. First things first, you must have for yourself your own set of dumbbells, to begin with. Invest in a good and sturdy so you can take on this type of challenge right away.

Goblet Squat

Just like any other types of workout, the strength of your feet and muscles is of utmost importance, so you can do well with every dumbbell workout you may have.

Such as in the case of making a goblet squat, you need to stand with your feet apart, just wide enough for you to be able to properly and conveniently carry the weight of the dumbbell you are carrying with both hands in an upward and downward motion. Repeat this simple upward and downward motion until you are finished. Doing the goblet squat regularly will result in improvements in your thoracic and hip mobility.

The best part about this is that it is suitable for both beginners and experts. It is very easy to do and does not require other tools to aid you.

Dumbbell Clean

One of the most famous dumbbell workouts you can try at home is the Dumbbell Clean. And just like the Goblet Squat, it is not hard to do and does not require other equipment to aid you. Of course, you also need to pay attention to the strength of your legs as you are also going to perform an upward and downward motion and the squat position.

With both of your hands holding the dumbbell firmly, lift them up until shoulder length while facing your wrist forward. While your hands and arms are carrying the weights, your legs, on the other hand, must stay firm so you can easily straighten them up or jump whenever you do this motion.

After you have straightened your legs, lower the dumbbell down to your thighs and make sure that you don’t put too much stress on your back while doing so. Proper body positioning is important to prevent backaches and injuries afterward.

Now that the weights are already in the lower part of the body, with your body positioned well, slowly move into a squat position, strengthening your legs and relaxing your arms before repeating the whole process.

According to experts, both men and women alike should try the dumbbell clean once in a while to build stronger and more powerful muscles, just like those of an athlete.

Farmer’s Walk

This next method of dumbbell exercise teaches you how to walk as farmers do – quick and short – which has been proven as one of the best methods of building muscles and losing weight.

It is probably the simplest, if not easiest, home dumbbell workout, especially suitable for beginners as they only need to make quick and short steps while going back and forth with their hands carrying the weights.

No matter how simple this method may seem, a lot of experts actually recommend this to anyone who wants to improve their grip and strengthen them.

Bent-Over Row


This type of dumbbell workout can help build several muscles in your body, particularly focusing on your erector spinae, shoulders, and rhomboids.

This method can really bring about great results as long as you continue to do it properly. With your back straighten and your core tight, grip the dumbbells firmly with your hands and bring the weights up to your chest. You could feel your muscles in your arms, core, legs, shoulders, and back working like crazy. Move the dumbbells in an upward and downward motion and continue doing so until you are finished with the routine.

Two Arm Dumbbell Stiff Legged

Before doing this method, make sure your body is positioned well. Straighten up and hold the dumbbells firmly with your hands.

Your feet serve as a strong support to make this method work while your hands carry most of the weight. Lower the dumbbells down to your feet and slowly pull back your body to a straight position. Repeat the process until you are finished.

This method is perfect for building the muscles in your legs. We all know that with stiffer and stronger legs, you are able to prevent lower back and hip injuries. It is not only simple to do, but as well as safe to perform regularly.

One Arm Swing

Strength in the arms, legs, and upper body parts are the product of this method. The One Arm Swing is a popular dumbbell workout because it is easy to follow and produces good results right away if done properly.

While in a squat position, hold the dumbbell firmly with your hand, swing it through your legs, and bring it up above your head while straightening up your legs.

Once done, switch to the other side and repeat the process.

It is not only a good method to build muscle but also improves your grip and coordination. If you want to improve your body posture by making your lower back stronger and firmer, then do this routine regularly.

These are some of the wonderful benefits of doing the best home dumbbell workouts. You set your own time and place for the routine for your own convenience. Make sure to master the techniques though, so you can see the desired results right away.

Video by: TheZeusFitness
Source: youtube.com