7 Movements for Weight Training at Home with Dumbbells

7 Movements for Weight Training at Home with Dumbbells

We often have excuses for our laziness and refusal to do exercises: I have no room, no time, no money, no equipment, etc. However, now with only a pair of dumbbells, you can still practice weight training at your own home, at your own pace, in your own free time.

This article is going to describe some movements for weight training at home with dumbbells.

1. Goblet Squat

  • Stand upright, set your feet wider than the shoulder-width.
  • Use your both hands to hold a dumbbell ahead of your chest.
  • Lower your buttocks to form a squat position and then stand upright again.
  • This marks the end of one rep
Workoutsmile.com - Goblet Squat - Athletic woman performing a functional exercise with dumbbells

Goblet Squat - Woman performing a functional exercise with dumbbells

Regardless of whether you are a novice or an experienced gymnast, this move can be suitable for you. It can particularly target glutes as well as enhancing thoracic and buttocks at the same time.

2. Dumbbell Clean

  • Set your wrists in a forward position and lift the dumbbells to your shoulders, gently jump while you do this movement. 
  • Gradually stand up right.
  • Lower the dumbbells down to your thighs, then move into a squat position to complete one rep.
Dumbbell Clean

Dumbbell Clean

This movement helps you build lean muscle tissue as well as enhancing explosive power. It also helps blood circulate more effectively to your shoulders, glutes, arms and hamstrings.

3. Farmer’s walk

  • Walk ahead while holding the dumbbells in both of your hands in fast and quick step.
  • Walk in the same distance at the highest speed possible.
Workoutsmile.com - Two muscular men during competition in the farmer's walk exercise

Two muscular men during competition in the farmer's walk exercise

With this simple move, you can improve the strength of your grip. Thanks to the irradiation process, you can also bunch your rotator cuff, preventing injuries from attacking your shoulders.

4. Barbell row

  • Tighten your core, straighten your back as you lift the weights toward your chest.
  • Lower the weights and repeat.
Barbell row

Barbell row

This move can target some muscles in the upper body such as the trapezius, the rhomboids, the latissimus dorsi, the biceps brachii, which is ideal for you to achieve the “V” shape. It can also have an effect on your deltoids to enhance your shoulder boldness. 

5. Two Arm Dumbbell Stiff Legged Deadlift

  • Bring the weights down to the top of your feet as far as possible
  • Gradually return to the initial position to finish one rep
Workoutsmile.com - Two Arm Dumbbell Stiff Legged Deadlift - Athletic woman doing exercise for arms. Photo of muscular fitness model working out with dumbbells on grey background. Strength and motivation

Two Arm Dumbbell Stiff Legged Deadlift

It specifically targets your fast-twitch muscles in your lower body. Moreover, this move can also make sure that your overall posterior chain is effectively performing its functions and prevent injuries from attacking your lower back and butts. It is really effective in building up your lower body’s strength.

6. One arm swing

  • As you lower your butts into a squat position, swing the dumbbells through the legs.
  • Then immediately stand upright again, lift the dumbbells up to your head level when straightening the legs.
  • Hand Pointing Right
    Repeat and change sides
One arm swing

One arm swing

This move, if done properly, can target muscles in the posterior chain and enhance the strength of your grip, coordination as well as some muscles such as quadriceps femoris, lower back muscles and shoulder muscles. This means that it will provide you with the momentum that your body transformation exercising is in need of.

7. Cross Body Hammer Curl

  • Hold the two weights with your two hands and lift each one to the other shoulder.
  • Return to the initial position and swap sides.
Cross Body Hammer Curl

Cross Body Hammer Curl

Targeting on the arms generates a large neural drive, which helps the nervous system to utilize more muscle fibres. 

Above is the collection of the seven moves for you to do weight training at home with dumbbells. Hope that after reading this article, you can build muscles without sophisticated equipment and of course at a low cost. 

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