Working out from home is a convenient, effective way to stay fit. Dumbbells and an adjustable bench are something every good home gym should have. If you are looking for exercise routines using these equipment pieces but don’t know where to start, we’ll explore some basic home dumbbell exercises in this article.
Chest Press
The chest press is a great exercise that targets the chest, shoulders, and triceps. Lie flat on the bench with your feet firmly placed on the ground, and hold the dumbbells at your sides with a neutral grip. Push the dumbbells up toward the ceiling until you can fully extend your arms. Pause for a few seconds, then slowly lower the dumbbells back to the starting position.
Dumbbell Fly
Dumbbell fly is the perfect exercise for toning the chest muscles. To begin, lie flat on the bench with a dumbbell in each hand. Lift the dumbbells straight up with your arms extended, keeping them slightly bent. Now, lower the dumbbells out to your sides until your arms are parallel to the ground. Finally, lift the dumbbells back up to the starting position and repeat.
Incline Bench Press
The incline bench press is perfect for building upper chest muscles. Lie down on an adjustable bench; gradually adjust the bench to a 30-degree angle. Hold the dumbbells directly above your chest with your palms facing forward and your elbows bent at a 90-degree angle. Now, push the dumbbells up toward the ceiling and slowly lower them back down to the starting position.
Overhead Press
A great exercise to isolate the anterior (front) and lateral (side) deltoids. Similarly to the incline bench press, simply adjust your bench to the most or second most upright setting. You should be sitting down as if you are in a chair. Bring the dumbbells directly over your shoulders and press over your head. Lower them down slowly and press again.
Dumbbell Bicep Curls
The classic of all home dumbbell exercises. Bicep curls target the biceps, building muscle mass in the upper arm. To perform this exercise, keep your feet at hip-width apart and hold the dumbbells in your hands at your sides. Shrug your shoulders slightly, turn the dumbbells toward your body, and curl them up to shoulder height. Pause for a few seconds and then slowly lower the weights.
Single Arm Rows
All of the above exercises focus on muscles you can see in the mirror, but you must also focus on your back muscles to improve overall strength, posture, and muscle balance. To perform this exercise, place one knee and the hand on the same side on a flat bench at the same time. Extend your other leg so your foot is placed firmly on the ground a few feet from the bench. Your back should be flat and you should have a very stable foundation. Pick up a weight in your free hand and pull it towards your ribs, ideally so that the dumbbell comes in slight contact with your ribs (be gentle, you could easily injure yourself if you lose control). Lower the weight and repeat.
This exercise works your upper back and gives your overall frame some width (from your lats) and thickness (from your rhomboids).
Bulgarian Split Squats
Similarly to the back muscles, you must not skip leg day! Bulgarian split squats are a great home dumbbell exercise you can perform on a bench.
Pick up a dumbbell (start light if you’ve never done this before), and stand about a lunge length in front of your bench and elevate one of your legs behind to rest on the bench itself. Your front leg should be in a stable position on the ground. Lower yourself like a squat, with your glute going directly downwards. Your knee should bend about 90 degrees (go less if you are a beginner or more if you are a seasoned lifter), at which point you should push up through your foot and fully extend your body to the upright position (like the top position of a regular squat). Repeat.
Conclusion
These adjustable benches and home dumbbell exercises are excellent tools to stay fit. If you have questions about form, youtube is a great resource for videos on how to properly perform these exercises.
Stick to a healthy diet and a consistent exercise routine, and always consult your physician before beginning any workout routine.
Start with a comfortable weight level and gradually increase the weight as you build muscle mass. These exercises can assist you in achieving your fitness goals, whether you are a beginner or a seasoned athlete.