Every gym has dumbbells, sometimes tucked into a dusty corner or sometimes kept in row upon row, on a rack. Despite their efficacy, many people simply avoid including them in their workout and feel that they require heavy gym machines and equipment to set up a home gym.
But, you will be surprised to know that you can still keep your fitness game up at home and that too with only two dumbbells. Although there are hundreds of exercises that you can do with dumbbells, we have 5 full body dumbbell exercises that will allow you to burn calories, boost your metabolism and gain muscle all at the same time.
Target Shoulders with Overhead Press
Stand up with your feet shoulder-width apart and knees slightly bent. Now place the dumbbells above your shoulders and slowly raise them upward without reaching the end of the motion to prevent lifting your shoulder blades. This exercise engages front, middle and back muscles of the shoulder. It also allows a nice range of motion for Biceps and Triceps alike.
Pump up that Chest with Lying Fly
Lie down on your back and hold the dumbbells in your hands. Now bringing your palms together above your head, draw a half-circle with each hand while slightly bending your elbows and moving only at the shoulder joint. This exercise is one of the bests for pectorals muscles and anterior deltoids.
Build your back with Bent-Over Rows
Stand up with feet shoulder-width apart and knees slightly bent. Now bend your torso to the front and stay at a 45-degree angle with the floor. Pull the dumbbells to the sides of your body while flexing your elbows and pulling your shoulder blades in toward your spine then get back to the initial position. This exercise will help you get a thick back, giving your upper body that perfect V Shape.
Engage your Abdominal Muscles with Dumbbell Swing
Stand with your feet shoulder-width apart holding one dumbbell in both hands. Bend your knees and swing the dumbbell back through your legs. Pop your hips forward and swing the dumbbell to eye level. If you use adjustable dumbbells, make sure the plates are tightened well.
Burn Lower Body Fat with Dumbbell Goblet Squat
Clutching the top of the dumbbell with both hands, position one dumbbell at sternum (the center of your chest). Now hold your feet a little wider than shoulder-width apart, and perform a squat. Inhale as you sit, and exhale returning to standing position. Unlike most exercises, this one is more difficult to execute incorrectly.