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The All-Dumbell Workout for at Home or in the Gym
We've got some fantastic dumbell exercises you can do at home or in the gym to help get the musclebuilding results you deserve! Remember to consult your doctor before starting any diet and exercise plan.

Are you a busy man who doesn't want to wait in line for your favorite machine at the local health club? Perhaps you'd like to get a workout without leaving the privacy of your own home. Well, we've got a great solution for you, and you don't need a lot of time to reap its musclebuilding rewards. It's the all-dumbell workout for the home or the gym. All you'll need is a set of dumbells and a sturdy bench to get on your way to a body that'll command attention.

Working out with dumbells can be fun and there are many advantages to dumbell training. When performing exercises with dumbells, you'll engage primary muscles for each movement as well as the stabilizers, which can help you develop core body strength and coordination. Dumbells are available in the majority of gyms and they're relatively inexpensive, which makes them ideal for use at home. Furthermore, dumbell exercises are some of the best for improving muscular endurance, size, and strength. They're definitely an asset when you want to build wider shoulders, a thicker chest, and rock-solid chiseled arms.

The following are some of the most effective exercises that should be the foundation of any dumbell training routine. To exercise your whole body, you can split this workout into two days. On day one, you'll exercise the chest, shoulders, and triceps. On day two, you'll exercise the back, biceps, and legs. Don't forget to properly stretch and warm up prior to beginning any exercise. That way, your body will be primed for peak performance.

Branch WarrenDumbell Bench Presses

Muscles Worked: Chest and triceps

Position: Lie flat on a bench with a dumbell in each hand. Hold the dumbells with an overhand grip and position them near the sides of your chest. For extra stability, place your feet firmly on the floor.

Start: Press the dumbells straight up until the two dumbells are nearly touching above your chest.

Finish: Slowly lower the dumbells back to the starting position.

Tip: At the topmost part of the exercise, try to squeeze your chest muscles as much as you can. Whether you're at home or in the gym, if you use heavy weight, make sure there's someone around to act as a spotter.

David Henry and Darrem CharlesDumbell Shoulder Presses

Muscles Worked: Shoulders, back (upper), and triceps

Position: Sit on a bench with your back straight, holding two dumbells just above shoulder level with your palms facing forward.

Start: Press the dumbells straight up until the two dumbells are nearly touching over your head.

Finish: Slowly lower the dumbells back to the starting position.

Tip: It's a good idea to use a bench with a backrest to help ensure you sit upright, so you can focus on working the deltoids without hyperextension of the spine.

David HenryOne-Arm Dumbell Triceps Extensions

Muscles Worked: Triceps

Position: Sit on a bench and bring the dumbell into the starting position just behind your head with your elbow raised above your shoulder.

Start: Extend your arm upward, raising the dumbell toward the ceiling.

Finish: Slowly lower the dumbell back to the starting position.

Tip: Use caution when lowering the dumbell so you don't hit the back of your head.

David HenryDumbell Lateral Raises

Muscles Worked: Shoulders

Position: Stand straight and grasp the dumbells with your palms facing toward each other. Rest the dumbells just in front of your thighs and spread your feet slightly.

Start: Keeping your back straight, raise the dumbells to shoulder level.

Finish: Slowly lower the dumbells back to the starting position.

Tip: Use a lighter weight to ensure proper isolation of the medial deltoids without recruitment of unnecessary muscles.

Jay CutlerOne-Arm Dumbell Rows

Muscles Worked: Back (middle), back (upper), shoulders, biceps

Position: Lean over a bench and support your body with one arm and one knee placed on the bench, with your other leg supporting you from the floor.

Start: With your free hand, grasp the dumbell and let it hang at your side. Slowly pull the weight until it is close to the side of your body.

Finish: Slowly lower the weight under control to the starting position.

Tip: Remember to pull using primarily your back and not your biceps on this exercise. And of course, try not to twist your body.

Jay CutlerDumbell Curls

Muscles Worked: Biceps

Position: Stand holding a dumbell in each hand with your palms facing inward and arms hanging at your sides.

Start: Curl one dumbell in a smooth arc, rotating your hand so your palm is facing upward and no longer facing your inside.

Finish: Slowly lower the dumbell back to the starting position, rotating your palm so that it's facing inward once again. Repeat the exercise with your other arm.

Tip: You can try different variations of the dumbell curl, including exercising both arms simultaneously or even while in a seated position.

Dumbell Step-ups

Muscles Worked: Glutes and legs

Position: Stand in front of a flat bench, holding a pair of dumbells at your sides with your palms facing inward.

Start: Step up one foot at a time, placing your foot firmly in the center of the bench.

Finish: Bring your other foot up so that both feet are on the bench. Then lower your feet one at a time to return to the starting position.

Tip: You may wish to alternate the foot that leads. Stand farther from the bench to emphasize the glutes. Stand closer to the bench to emphasize the quadriceps.

>> Click here for your All-Dumbell Workout Log

Dumbells are great tools for helping you get into your all-time best shape. But to help make your physique complete, you'll also want to add some other tools in your training plan – the advanced creatine musclebuilder Cell-Tech ™ Hardcore and Nitro-Tech® Hardcore, an advanced whey protein supplement like no other on the market. These two supplements form an amazing musclebuilding stack and are the supplements used by many men across America who want to gain muscle and look great. These cutting-edge supplements are designed to help you build more muscle when added to your weight-training and diet plan. In fact, subjects in one study who stacked Cell-Tech Hardcore and Nitro-Tech Hardcore in their diet and exercise plans gained an average of 11.4 pounds of mass in just 8 weeks! Cell-Tech Hardcore and Nitro-Tech Hardcore fit conveniently into your active lifestyle to help you push your muscle growth and strength to new heights. Get on the Cell-Tech™/Nitro-Tech® Hardcore stack today to help get the musclebuilding results you deserve.

Of course, to help optimize the results from your workout and supplementation plan, you should be eating properly. Did you know selecting different proteins, carbs, and fats, and learning the appropriate times of the day to eat them can play a critical role in your musclebuilding efforts?

To purchase Cell-Tech™ Hardcore and Nitro-Tech® Hardcore to add to your all-dumbell routine, visit our where to buy page to find a selection of fine retailers that carry MuscleTech® products. A good set of dumbells, a sturdy bench, and a proper diet complete with the right supplements can get you on your way to starting a fitness program you can do at home or in the gym to help build that muscular body you've always wanted.