Newstricky| Many people wrongly believe that you need a full gym to build muscle at home. This article will provide you with 5 proven dumbbell exercises that can be used to build muscle at home.
Table of Contents
Bicep Curls
This is the most popular exercise across the world when it comes to the use of dumbbells and for good reason. The bicep curl is the best-known means of building muscle mass fast in an area that you and everyone else will notice. The bicep curl will serve to build the shoulders, biceps, and forearms if completed correctly and if you have the right form and the right weight. Look for free weights that can be adjusted, such as the Mirafit dumbbells, and then focus on the technique before you increase the weight. Starting with the dumbbells hanging at your sides with your shoulders tucked in and your palms facing forwards. Then simply ‘curl’ the weights to your shoulder without moving the upper arm. This is the perfect curl and will serve to build bicep muscle easily at home.
Overhead Triceps Extensions
It is exactly what it says on the can, and overhead tricep extensions are about holding the dumbbell behind your head with both hands and then simply extending the arms above your head. The secret is to stretch as far as you can, but also ensure that you don’t hit yourself on the head as you get into the rhythm of the extensions. The triceps are physically a bigger muscle group than the bicep and, as such, with these exercises you will be able to build the triceps muscles to match the biceps that you’re growing. The triceps are also an important muscle to protect and strengthen the elbows and build the upper arms, an essential set of muscles for most other weight training that you will do.
Dumbbell Center Squat
If you want to see muscle growth, then you should focus on some major muscle groups, and the dumbbell center squat does just this. Holding the dumbbell with both hands between your legs, simply squat down, keeping your back straight and your core working. Go as low as you can and repeat from a standing position. This is the best way to build the glutes, thighs, and core, which are all major muscles that will grow quite quickly, to begin with, but will need constant exercise to maintain. The center squat with the appropriate weights or dumbbell is the best way to do this at home.
Dumbbell Farmers Walk
The farmer’s carry or walk is simply the holding of a dumbbell in each hand and then walking a set distance. It is an all-over body workout and will build muscle on the shoulders, legs, and core if the weights are heavy enough and you walk far enough. This dumbbell exercise is also a cardiovascular stimulus and will improve your overall fitness levels. The idea is to start with light weights or dumbbells that can easily be picked up and carried a distance of at least ten steps to complete in a straight line. Then, simply increase the weights to the level that it becomes challenging to do the walk. Include it as an exercise in your overall routine and do it at least three times a week.
Shoulder Press
If you want to build strong, powerful, and muscled shoulders, then the shoulder press is probably one of the best means of doing just this. Holding the dumbbells at your shoulders with the palms facing forwards, you need to drive the weights upwards and extend your elbows and lift the weights above your head. Start with dumbbell weights that are slightly lighter than you think you need, because this is one of those exercises wherein the weights suddenly feel very heavy after a few repetitions. The shoulders are a key muscle to sustain your weight training and should be one of the first exercises on your routine plan.
These are all great dumbbell exercises to build muscle at home. There are, however, certain provisos and issues of safety that you should also take into consideration. Ensure that the weight that you are using is appropriate for you to lift without causing yourself any harm or damage to joints and muscles. Start light and work your way up once you have perfected the techniques and routines. Lastly, you will need to commit to the process if you intend to build muscle and keep this muscle. Your workouts must be ongoing and based on continuous improvement for you to see gains and have fun.
