best dumbbell workout

Best Dumbbell Workout Exercises For A Home Gym 2020

Best Dumbbell Workout Exercises for a home gym.For a lot of us who have home gyms. Maximising space is so important to get the best workout. Dumbells give us the best options to do a number of exercises to target the whole body. To help achieve a number of goals ranging from. Fat loss to developing size, strength, and power.

Best upper body dumbbell workout

Fit library Best Dumbbell Workout Dumbbell Snatch

Movement Patterns: Full Squat (Olympic), Pull (Olympic), Snatch (Olympic)
Equipment Used: Dumbell set 

Fit library Instructions:

  • Standing bent at hips and knees holding a single dumbbell between your legs.
  • Drawing your belly button in towards your spine explosively extend your legs drive your hips forward and shrug your shoulder to pull the dumbbell upward.
  • Bend your knees descending into a full squat to catch the dumbbell with a straight arm overhead.
  • Slowly return to the start position and repeat.

Fit library Best Dumbbell Workout clean and press jerk

Movement Patterns: Jerk (Olympic), Power (Olympic)
Equipment Used: Dumbell set 

Fit library Instructions:

  • Standing to hold two dumbbells in a deadlift position.
  • Drawing your belly button inwards explosively dip at the knees then extend your legs and push with your arms to push the dumbbells overhead.
  • Drop under the dumbbells to catch the dumbbells with bent knees and straight arms then return to standing.
  • Slowly return to the start position and repeat.

Best Dumbbell Workout Chest and Back workout

Fit library Best Dumbbell Workout push up to renegade row

Movement Patterns: Horizontal Pull, Push Up
Equipment Used: Dumbell set 

Fit library Instructions:

  • In a push-up position holding two dumbbells on the floor.
  • Drawing your belly button inwards bend your elbows to lower your chest towards the floor.
  • Push with your arms to return to the start position then row one dumbbell to the side of your chest.
  • Lower under control perform another push up then a row on the opposite side.
  • Repeat alternating sides.

Fit library Best Dumbbell Workout push up to renegade row.Single leg

Movement Patterns: Horizontal Pull, Push Up
Equipment Used: Dumbell set 

Fit library Instructions:

  • In a push-up position holding two dumbbells on the floor with one leg held off the floor.
  • Drawing your belly button inwards bend your elbows to lower your chest towards the floor.
  • Push with your arms to return to the start position then row one dumbbell to the side of your chest.
  • Lower under control change legs perform another push up then a row on the opposite side.
  • Repeat alternating sides.

Dumbbell back exercises

Fit library Best Dumbbell Workout single arm row

 

Movement Patterns: Horizontal Pull
Equipment Used: Bench, Dumbell set

Fit library Instructions:

  • Standing with one knee and hand on a bench and the other foot on the floor. Hold a dumbbell in your hand below your shoulder with your palm facing your body.
  • Bend your elbow to row the dumbbell to the side of your chest.
  • Lower under control and repeat.

Fit library Best Dumbbell Workout Dumbbell bent over row

 

Movement Patterns: Bent Over Row
Equipment Used: Dumbell set 

Fit library Instructions:

  • Standing bent forward at the hips with knees bent holding dumbbells in front of your legs palms facing your body.
  • Maintain an arch in your low back.
  • Drawing your belly button inwards bend your elbows to pull the dumbbells up to chest height.
  • Lower under control and repeat.

Fit library Dumbbell chest exercises

Best Dumbbell Workout Flat bench dumbbell press

Movement Patterns: Supine Press
Equipment Used: Bench, Dumbell set 
Muscle Groups: Pec Major, Triceps

Fit library Instructions:

  • Lying face up on a bench holding dumbbells in front of your shoulders.
  • Straighten your elbows to push the dumbbells upwards above your chest.
  • Lower under control and repeat.

Fit library Best Dumbbell Workout Swiss ball dumbbell press

Movement Patterns: Supine Press
Equipment Used: Dumbell set, Swiss Ball
Muscle Groups: Pec Major, Triceps

Fit library Instructions:

  • Lying on a Swiss ball so that your head shoulders and upper back are supported by the ball.
  • With the hips lowered holding two dumbbells press one dumbbell to arm’s length above you.
  • As you lower the weight down press the other dumbbell up in an alternating fashion.

Dumbbell leg workout

Fit library Best Dumbbell Workout Multi-directional dumbbell lunges

Movement Patterns: Back/Hip Extension, Multi-directional
Equipment Used: Dumbell set
fit Library instructions
  • Standing with good posture holding a dumbbell in one hand.
  • Drawing your belly button in towards your spine lunge with alternate legs in 5 directions forwards 45° diagonally forwards sidewards 45° diagonally backward and directly backward.
  • As you lunge in each direction control the dumbbell position
  • Lunge to the point that the back knee is near the floor allowing the back foot to pivot naturally.
  • Keep your head and eyes facing forward and your pelvis and shoulders square to the front.

Fit library Best Dumbbell Workout Swiss ball Bulgarian lunge

Movement Patterns: Static
Equipment Used: Dumbell set , Swiss Ball

Fit library Instructions:

  • Standing holding dumbbells by your sides in a lunge with your rear foot resting on a Swiss Ball.
  • Drawing your belly button inwards bend your front knee to lower into a lunge maintaining your balance on the ball.
  • Push with your front leg to rise out of the lunge and repeat.
  • Perform on the opposite side.

fit library Best Dumbbell Workout overhead squat

Movement Patterns: Overhead
Equipment Used: Dumbell set 

Fit library Instructions:

  • Holding one dumbbell straight above your head. Take a comfortable stance wide enough that allows you to squat down between your legs; a wider stance is often necessary for this version of the squat.
  • Take a deep diaphragmatic breath; engage the TVA drawing the belly button inward.
  • Lower down into a comfortable squat keeping the natural arch in your low back.
  • Exhale through pursed lips as you return to standing to keep your upper arms pulled tight towards your ears.

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