Top 10 Dumbbell Exercises

With gyms opening and closing every month, it’s hard to keep consistent with your workouts! At My Gym USA, we offer products that can help you create your very own gym right at home. Our top seller is the Heavy Duty Adjustable Dumbbell Set that is the perfect customizable fitness equipment. We’ve found the top 10 exercises you can do with the dumbbells to get optimal results in now time. Check them out below! 

1: Goblet Squat
This exercise works out your abs, arms, quads, calves, and glutes. In order to perform this exercise all you have to do is stand with your feet wider than your shoulders (don’t go too far). Then hold the dumbbell in front of your chest with both hands. Just sit back in a quad and drive back up into a standing position. Repeat this in sets that are comfortable for you. 

2: Farmer’s Walk
This exercise works out your triceps, biceps, upper back, shoulders, glutes, hamstrings, and leg muscles. To perform this exercise, bend with your knees to grab your dumbbells and hold them by your side with straight arms (keep elbows loosely bent). Walk forwards with quick steps, turn around and walk back. Try to do this as fast as possible. This will help to work out your major muscles groups in your upper body and lower body.

3: Bent Over Row
This exercise works out your shoulders, lats, forearms, biceps, and hamstrings. In order to perform this exercise, place the dumbbells in front of you. Bend over with bent knees to pick them up. Keep your core tight, keep your back straight, and bring the wights up to your chest. Repeat this in the number of reps that you can handle!

4: One Arm Swing
This exercise works out your quadriceps, shoulders, abs, and glutes. To do this exercise, place the dumbbell between your legs. Pick up the dumbbell and sink into a squat-like position and swing the dumbbell through your legs and then drive back up swinging your weight upwards towards your head as you straighten your legs. Do this repeatedly with your choice of reps and swap sides.

5: Step Ups
This is one of the easier ones! Have a step up board or block in front of you. Hold the dumbbells in your hand. Put one foot onto the block, push up to stand on the platform and step back down. Make sure to flex your hip and knee when you do this exercise. Switch feet with each step up!

6: Dumbbell Scaption
This exercise works out your shoulders and back. To do this exercise, stand with your feet slightly apart. Hold one weight in each hand. Raise the weights up in a “snow angel” position. Make sure to keep your arms straight and lower up and down slowly. This helps to protect the shoulder joints and ligaments.

7: Dumbbell Lunge
This exercise will help to exercise your calves, back, and abs. In order to do this, stand and hold the dumbbells at your side with the palms facing towards your body. Lunge forward with your leg into a bent position and step back. The knee you leave behind should almost touch the floor. Once you push back up into the starting position, repeat this with the opposite leg and continue with the reps you need.

8: Cross Body Hammer Curls
This exercise works out your brachialis, biceps, and forearms! In order to do this exercise, hold the dumbbells in both your hands. Swiftly curl the dumbbell up in front of your chest and back down. The dumbbell should be curled towards your opposing shoulder. Repeat this one at a time with each arm. Repeatedly do this in the reps that are comfortable for you.

9: Dumbbell Bench Press
This exercise works out your pecs, triceps, lats, and shoulder. To do this exercise, you’ll need a flat bench to lie on. Lie on this bench and hold two dumbbells with an overhand grip. Push the dumbbells towards the sky and back down over your chest. Keep control when raising and lowering your hands. Do this with the amount of reps that you are comfortable with.

10: Two-Arm Dumbbell Deadlift
This exercise will help work out your hamstrings, glutes, lats, and erectors. To do this final exercise, hold the dumbbells in your hands and lower them to the top of your feet. Try to extend through your waist and return back to a strong standing position. This will help to strengthen your entire posterior chain!

Ready to start this workout? Combine any of these exercises with any other workout plans you have! It’s time to get in shape. Please remember to do these exercises with caution. Always check with a professional before attempting these exercises. Have fun working out! Browse our site here to shop all essentials for your at home gym!