Fat Loss,  Health and Fitness Knowledge,  Muscle Building

Dumbbell Workout at Home : Best Exercises


Many a times we face problem either of lack of time, financial issues or merely motivation to perform physical activity. However physical fitness and issues covering health and fitness can be taken care of with just a pair of dumbbells in your house by performing dumbbell workout suggested by me .

I don’s know why but the dumbbells are the most attractive equipment for every fitness enthusiast and why not it can give you a complete body workout without having need to go to the gym. One thing I have always made sure that even I don’t have time to visit gym, I spend at least some time in performing dumbbells workout at home which hits all my muscles group.

Why Dumbbells Workout ?

  • Dumbbells are easily available piece of equipment at any of the sports  store nearby your house.
  • Available in a range of weight starting from as low as  1 kg to maximum you can lift.
  • Convenient to use and easy to perform exercises.
  • Helpful in both muscles building and fat loss. Dumbbell workout can be perform by both men and women.

Here in this article dumbbell workout at home, I will discuss various exercises which can be performed by both beginners and intermediate fitness enthusiasts.

I will discuss about dumbbell workout hitting almost every muscle group to give you your desired result. Lets start with dumbbell workout.

Dumbbell workout focusing on chest muscles

Chest muscles is the first and foremost muscle group which comes to mind because not only its the secret of that sexy physique but also gives you immense self confidence when you just fit perfectly in your shirts.

Dumbbell workout

For this the first and foremost exercise is Dumbbell Bench Press. You have to lay either on a flat ground on a bench to perform the motion.

Dumbbell Fly is another importance exercise which you have to perform in the same fashion.

Dumbbell flyFor this ,use your thighs to help raise the dumbbells, lift the dumbbells one at a time and hold them in front of you at shoulder width such that the palms of your hands facing each other. Raise the dumbbells up like you’re pressing them, stop and hold just before you lock out.

With a slight bend on your elbows , lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.

Return your arms back to the starting position as you squeeze your chest muscles and breathe out

Perform 4 sets ranging from 12 to 15 reps of both exercises along with 10 push ups after every set. Believe me the pump you are going to get will be insane.

Shoulder Dumbbell Workout 

Having broad and rounded shoulder can make you the center of the attraction among your fellow mates. However the same part is the weakness of many fitness enthusiast out there. Therefore the following exercises are must to jump start shoulder dumbbell workout.

Shoulder Dumbbell Press One of the best exercises for broad shoulder. You just have to sit on a bench, holding the dumbbell at shoulder level and raising it over your head, until you get the maximum contraction. Repeat the movement for 12-15 reps for 4 sets to get the maximum output.


Another good exercise in shoulder dumbbell workout is Lateral Raises which hits anterior deltoids of your shoulder muscle. Lift dumbbell and hold it on your side ,either when you are in seated on the standing position and raise them parallel to ground till both your hands comes in same straight line. Keep in mind that your elbow must not bend through the entire movement. Repeat for 12-15 reps and for 4 sets.


Next exercises for shoulder is Front Raise which hits front deltoid. This is performed in same position as anterior deltoid but raising the dumbbell on the front side.

Dumbbell workout for biceps and triceps

Dumbbell workout for biceps

dumbell workout for biceps
Bicep Curls

Dumbbell curls are the first foremost exercises to build your biceps. In standing position hold the dumbbell at the shoulder width apart facing the palm upwards. Lift one dumbbell at a time, keeping the other one at the initial position. Bring the dumbbell completely upwards without swinging thee elbow. Slowly and gradually come back to initial position maintaining tension in your biceps muscle. Perform 4 sets of 12-15 reps each for maximum pump.

Hammer Curls

Another biceps dumbbell workout is hammer curls which is done just like you use a hammer to hit something. You just have to hold dumbbell as if your palm should face  side part of  thigh. Perform it same like dumbbell curls for same sets and repetitions said above.

Another very good biceps dumbbell workout is concentration curls. As the name suggest you have to concentrate to your maximum your biceps peak while doing reps.

Concentration curls

Sit on the edge of a bench or chair, tuck your elbow ( right or left ) on the inner side of your knee bending forward but keeping your back straight now perform a full range of motion lifting the dumbbell. The dumbbell should go completely down and must come up till your chest while lifting it.




Dumbbell workout for triceps

Tricep Extension

Triceps overhead extension – one of the best exercises to increase size of triceps is  overhead extension. You can do it with dumbbell. Hold one dumbbell over your head positioning your hand behind your head with your elbows pointing straight upwords. Your elbow must start out flexed. This will be your starting position. Now extend through the elbow keeping the upper arm in position, raising your hands above your hand squeeze your triceps at the top of the movement, and slowly lower the weight back to the that position.

 Dumbbell workout for lats

Dumbbell workout to lats/back involves holding a pair of dumbbell bending your back . Now hold the dumbbell in hanging position keeping the back straight. Start rowing the dumbbell (pulling it towards you and squeezing your back) Hold for a second and again come back to initial position. Repeat for 4 sets of 12-15 reps increasing the weight of dumbbell or increasing the number of reps keeping the weight same.

Single hand dumbbell rows

Single hand rows

Same can be done by using a single dumbbell. This can be done by keeping one knee on the bench or a platform (If you are keeping left knee than you have to row with your right hand and vice versa). Now bend your back keeping at 45 degree angle from the bench. Now row the dumbbell pulling it towards you and then rowing back again till the end. Repeat same for 4 sets of 12-15 reps. Now moving on to another dumbbell workout to hit bigger muscle groups including quads, hamstrings, gluts.


Dumbbell workout for legs

First and foremost exercises to hit your quads is squats. However people thing that it can’t be done at home or by using dumbbell. You have to perform 4 sets of 12-15 reps of dumbbell squats. This is performed by holding dumbbell as in shoulder press initial position going all the way down in squats position and coming back again. This can be done using heavy pairs of dumbbell or lighter ones but more repetition. you can also hod the dumbbells on your sides while performing the movement.

Dumbbell dead lifts for hamstring

Dead Lifts

Dead lifts can be done by using pain of dumbbell. Just hold the dumbbell standing straight in front of your thighs. Now bend your body keeping knees, toes  in same straight line. Bend all the way down concentrating on your hamstrings and gluts and come back in initial position. Repeat it for 4 sets of 12-15 reps.

This exercises will help you develop and tone your legs and can be performed by both men and women . You just need a pair a dumbbells for this dumbbell workout at home. Do give it a shot and help your muscle grow.

Mix dumbbell workout with some HIIT at home to gain maximum out of your workout .This will help both in muscle building and fat loss.


I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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