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5 best dumbbells routines to follow at home


While staying healthy and fit during this pandemic entails staying at home, many fitness lovers take full advantage of this situation and workout at home using dumbbells.

You can effectively workout at home with a pair of dumbbells and an exercise routine, and we’re here with the perfect dumbbell routines for your daily exercise regimen. With these dumbbell routines, you’ll have a beneficial workout, fatigue your muscles while visibly progressing towards your body and fitness goals.

While we dive into the 5 best dumbbell routines, let’s go through some dumbbell benefits first.


Perfects Strength Imbalances

Working with dumbbells puts force on your limbs separately. If one side of the body muscles is weaker than the other, you will know instantly. You can’t play hide and seek with the differences.

The over-compensate working out with dumbbells makes them effective in mitigating imbalance while working on both sides of your body muscles.

Enhanced Range of Motion

If you are thinking of muscle-building or overloading them for strength, then dumbbell variations are the perfect fit. With dumbbell routines, it is easy to increase your range of motion by overloading your mass movements.

Free Movements

Exercising with barbells keep your arms and shoulders in a fixed position, constricting your range of motion. In contrast, dumbbell presses give more freedom of movement to your shoulders by slightly changing the movement pattern.

Dumbbell routines to follow

Follow these back-to-back workout routines with little to no rest in between. These keep your muscles under high tension without using heavyweights. These easy workout routines require only a set of dumbbells, multiple sets, and each set of 10 reps.

The sets vary from 3 to 5, depending on your fitness level.

1. Front-rack Dumbbell Squat

Stand with your legs shoulder-width apart and squat down with dumbbells resting on your shoulders. Your elbows should stay pointed throughout the exercise. While squatting, keep your core tight with your torso straight.

When your thighs align parallel to the floor, stand back up, and repeat the exercise.

2. Romanian Deadlift

Position yourself like you for squats and hold the dumbbells at your waist, while your arms are straight. Squeeze your shoulders together and lower yourself with the weights down to the middle of your shins.

Remember to keep your back straight. If you feel a pull at your hamstrings, then you’re performing the exercise right.

3. Alternate Shoulder Press

Position yourself like that of the front-rack dumbbell squat. With a straight body, position one dumbbell overhead until your shoulder’s locks. Lower the dumbbell, then repeat the exercise on the other side.

4. Dumbbell Renegade Row

Put two dumbbells on the ground, set your body straight in a pushup position. At the same time, squeeze all your muscles, row one dumbbell to your side. Lower it back on the floor, then repeat the row on the other side.

5. Alternate Bentover Row

Position yourself like the Romanian deadlift and extend both of your arms while carefully holding the dumbbells. Tighten your core and row one dumbbell to your side. The elbow should pass your torso. Set the dumbbell in its initial position and repeat the exercise with the other dumbbell.


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