Who says we need a fully-stocked gym to have an effective workout? A dumbbells workout at home for beginners is a lot simpler than you think! This workout is quick, effective, and will help you burn fat and build lean muscle.
Because the fact is, all you need are a couple of dumbbells, a bit of floor space, and the right mindset.
So, if you’re looking for a dumbbells workout at home for beginners, then look no further. Today, we’ll go over everything you need to do.
Ready? Let’s jump right in.
The Dumbbells You Will Need
For the best possible training experience, you should purchase two sets of dumbbells.
It is best to have one light set of dumbbells for smaller muscles (biceps, triceps, shoulders), and one heavy set of dumbbells for larger muscles (back, chest). That way, with only two sets of dumbbells, you don’t have a full room packed with 15 dumbbells. And more importantly, it’s not necessary to achieve a really great workout.
The dumbbells you purchase are based on your experience and fitness level.
- Beginner
Light: 5 or 10# Dumbbells
Heavy: 15 or 20# Dumbbells - Intermediate
Light: 10 or 15# Dumbbells
Heavy: 25 or 30# Dumbbells - Advanced
Light: 15 or 20# Dumbbells
Heavy: 30 or 40# Dumbbells
The key is to keep it simple!
Two sets of dumbbells are a good idea because they allow you to cover more exercises. For example, you can use the 10-pound dumbbells for exercises that work smaller muscles like your arms and shoulders. And use the 25-pound dumbbells for larger muscles like your back.
We recommend dumbbells from Rogue Fitness. They are top-shelf quality, and the rubber design is a must to protect your home and floors.
The Dumbbells Workout at Home For Beginners
Here is the dumbbell workout at home for beginners:
| Exercise | Reps | Dumbbell | Details / Description |
|---|---|---|---|
| CHEST | |||
| Classic Push-ups | 15-30 Reps | N/A | Classic push-ups |
| Bench Push-ups | 10-15 Reps | N/A | Body slightly elevated w/ hands on a low table |
| BACK | |||
| One-arm Rows | 6-12 Reps | 20# | From horizontal position, lift dumbbell to the up position. |
| Two-arm Rows | 15-20 Reps | 10# | Feet on ground, Hand on high table or kitchen counter |
| SHOULDERS | |||
| Side Raises | 6-12 Reps | 10# | Start w/ Dumbbells at your side, and lift straight out |
| Standing Press | 6-12 Reps | 10# | Start w/ Dumbbells in up position, extend straight above you. |
| TRICEPS | |||
| Standing Extensions | 6-12 Reps | 20# | Start with dumbbell above head, and lower behind your head. |
| Bench Dips | 6-12 | N/A | With hands on a table, lower yourself till upper arms parallel to floor. |
| BICEPS | |||
| Dumbell Curls | 6-12 Reps | 20# | Perform curls with left and right arms in unison. |
| Hammer Curls | 6-12 Reps | 10# | Perform curls with each arm in unison, but no rotation. |
| ABS | |||
| Crunches | 20-30 Reps | N/A | Arms crossed over your chest, and squeeze the abs to the up position |
| Flutter Kicks | 10-20 Reps | N/A | Lay flat, hands under butt, perform scissors with legs straight. |
| LEGS | |||
| Bodyweight Squats | 6-12 | N/A | Keep your back straight, arms forward, slowly squat. |
The Best Exercises For Each Muscle Group
Here are the most effective movements for every muscle group:
Chest
Push-Ups – one of the most versatile exercises you can do for your chest, shoulders, and triceps.
See more exercises at home chest workout.
Back
One-Arm Rows – an irreplaceable exercise that should be in every dumbbell workout at home for beginners.
Two-Arm Rows – Similar to one-arm rows, but offering a bit of variation.
See more exercises at home back workout.
Shoulders
Dumbbell Side Raises – an exercise that isolates and strengthens your middle deltoids.
Dumbbell Front Raises – an excellent isolation exercise for your front delts.
Standing Dumbbell Press – this movement helps strengthen your core and develop your shoulders, triceps, and upper chest.
See more shoulder exercises here.
Biceps
Dumbbell Curls – a classic exercise that strengthens and develops your biceps.
Hammer Curls – a variation of dumbbell curls that work the bicep with a slightly different angle.
See more bicep work at home arm workout.
Triceps
Dumbbell Extensions – a great movement that strengthens your triceps and puts great emphasis on the medial and lateral heads.
Dumbbell Kickbacks – when done correctly, this exercise trains your entire tricep and puts a lot of emphasis on the long head.
Tricep Dips – these are a great variation to dumbbell extensions, and work your inner triceps.
See more bicep work at home arm workout.
Abs
Crunches – one of the easiest and most effective exercises you can do for your rectus abdominis.
Flutter Kicks – a great exercise to work your abs, and don’t require any type of equipment.
See more ab exercises at home ab workout.
Legs
Bodyweight Squats – a movement that strengthens your quads, hamstrings, and glutes. And the best part is, all you need is a bit of free space to do it.
The Incredible Benefits of Working Out At Home
Working out at home offers some fantastic benefits, which makes it a viable alternative to gym training. Here are three of them:
1. You Don’t Need a Gym Membership
The gym membership might seem insignificant, but the costs add up, especially when you factor in other expenses such as:
- Commuting to and from the gym
- Paying a maintenance fee (which many gyms have);
- Spending money on the protein bar;
- Training at home is free and, over a year, saves you quite a bit of money.
2. You Can Train Anytime You Want, Even In Bad Weather
Whether you enjoy early morning workouts or late at night before going to bed, training at home is incredibly convenient. What’s more, you don’t have to worry about the weather and how it might impact your workouts or commute.
3. You Can Train Just As Effectively At Home
Prevailing wisdom suggests that we need all sorts of fancy gym equipment to have productive workouts. But, plenty of people have been able to train just as effectively at home with no equipment or with only the most basic of things. (1)
With that said, having a good home workout plan is always a benefit because it will play a vital role in your overall success. And having two sets of quality dumbbells is very useful, as it gives you a great range of exercises. (2)
Click to return to more dumbbell workouts.
David Williams
A diet and fitness enthusiast, David Williams is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.
References
- Fetters, K. A., Millard, E., Groth, L., Bedosky, L., Chai, C., Sullivan, K., & Asp, K. (n.d.). A complete guide to at-home workouts. EverydayHealth.com. https://www.everydayhealth.com/fitness/everything-you-need-to-know-about-working-out-at-home/
Rogue dumbbells – weight training – rubber hex. Rogue Fitness. (n.d.).
https://www.roguefitness.com/rogue-dumbbells?a_aid=6194eeeb8ccf7
