Best Dumbbell Workout Exercises For A Home Gym 2021

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

Muscle Groups: Gluteals, Hamstrings, Low Back/Erector Spinae, Quadriceps, Shoulders, Upper Back

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

Muscle Groups: Deltoid, Quadriceps, Triceps

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

Muscle Groups: Pec Major, Rhomboid/Mid Trap, Triceps

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

Muscle Groups: Biceps, Core, Pec Major, Rhomboid/Mid Trap, Triceps

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

Muscle Groups: Biceps, Rhomboid/Mid Trap

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

Muscle Groups: Biceps, Low Back/Erector Spinae, Posterior, Rhomboid/Mid Trap

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

Muscle Groups: Low Back/Erector Spinae, Quadriceps

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

Muscle Groups: Gluteals, Hamstrings, Quadriceps

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

Muscle Groups: Deltoid, Gluteals, Hamstrings, Quadriceps

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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