Training at home with dumbbells

There are several reasons why you may miss training. These are very often the following: hectic pace of life, lack of will, bad weather conditions and the like. So these are just some of the reasons why, if you are an athlete or a bodybuilder striving to achieve results, remorse can haunt you for days, even though you really haven’t been able to visit the gym. To avoid such situations often, the solution is to get the basic equipment and make a mini home gym to do a great workout. In just 20 minutes, performing four dumbbell exercises, the result is guaranteed.

To help you stay in shape while doing your daily chores, here are four of the most effective dumbbell exercises you can do at your home gym. What you need from the equipment to perform the following exercises is a pair of dumbbells and a bench that you can customize to the requirements of performing the exercises. When it comes to a bench, one that you can set up as hair and as straight is preferred. It is recommended that, if you have the opportunity, get selection dumbbells (dumbbells with easy selection of the desired weight, it is enough to set the voter in the desired position and choose the desired weight) which are a little more expensive than ordinary dumbbells, but will allow you to train as soon as possible and of better quality. That doesn't mean you can't do training with ordinary dumbbells. You can do that, but the duration of the training will be a bit longer, because you will have to change the plates all the time. A selection pair of dumbbells, as we have already written, allows you to save time and the advantage that you will be able to use them for a very long time.


  1. Incline-bench presses (flat-bench presses)
  2. Bent-over rows
  3. Squats
  4. Upright rows

Incline-bench press

Flat bench press


Bent-over rows

Upright rows

First, to warm up enough, do one or two sets, then gradually increase the weight and do two to three sets of each exercise. You can decide, of course, how it is easier for you to work, whether it will be a gradual increase in weight or a pyramid. Gradually means that you increase the weight so that in the first working series you can report 7 repetitions, in the second 9 and in the third 12 repetitions. While pyramidal means adding weight so that you can do 12 reps in the first set, 9 reps in the second and 7 reps in the third. It is recommended that you rest for 2 to 3 minutes between sets.


So this is a complete workout. Bench press strengthens your chest, triceps and anterior deltoid, rowing in the forward bend is in charge of strengthening the back, biceps and posterior deltoid, squat strengthens the legs and pulling to the chin strengthens the middle deltoid, upper back and biceps. Indeed, this workout can replace your gym in situations where you are unable to go. This Fantastic Four program is very productive, efficient and you can be sure that the results are guaranteed.

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