How To Really Build Muscle At Home Using Dumbbells
Nowadays, as the coronavirus pandemic hit hard in our world, health has become the main priority for us. So in this blog, I will show you how you can stay fit at your home just by using dumbbells as gyms are closed in many regions.
Here are the best dumbbell workouts that you can follow at your home to hit full-body.
1. DUMBBELL BICEPS CURL
Stand straight get two dumbbells in your hands, curl those dumbbells up to the peak and then release the dumbbells slowly up to the end. Try to squeeze your dumbbells at the peak holding them there for at least 1–2 seconds. You can use different variants of curling exercises. This exercise is for your biceps and it is an isolation movement.
2. ONE ARM DUMBBELL OVERHEAD TRICEP EXTENSION
Stand straight or sit on a bench then put your hand holding dumbbells over your head straight then release it until the end like the picture given above and then kick it back to the top again slowly. It is not an isolation movement, it is a compound movement that means it hits more than one body part. This exercise hits mainly the long head of your triceps.
3. DUMBBELLS LATERAL RAISE TO FRONT RAISE
Stand straight or sit on a bench then put your hands holding dumbbells to your side and then release it slowly by pausing at the top, then raise your hands to your front again and pause there for 1 sec and then release it to the end. This exercise hit the front and side parts of your deltoids.
4. DUMBBELL FRONT SQUAT
Stand straight then hold your dumbbells at the front or on your shoulder then do squat, Try to keep your hip parallel to the ground pause there for 1 sec, and then stand again. You can do this exercise either with one dumbbell or two. If you are doing it with one dumbbell then you must hold those dumbbells to your front. This exercise is mainly for your legs and lower back.
5. DEFICIT PUSH-UP
Without heavyweights, there is no better chest movement in this world than push-ups. But this variant of push-up makes it more effective for your chest. First, use your dumbbells as parallel push-up bars, then do push-ups and at the bottom try to go as deep as possible then hold there for 1 sec, and then again come back to your previous position.
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