Dumbbell Exercises You Can Perform At Home (pt 2)

In line with my previous post, here are some more exercises you can perform with dumbbells at home.

BACK

Dumbbell Dead Lifts:
- Bend forward with your arms straight towards the ground; hands and dumbbells positioned as if you were carrying a barbell. Bend your knees slightly, and make sure your back is flat with the lower back at a natural arch.
- Extend upwards while maintaining a flat back and slightly bent knees.
- Repeat steps 15 times then another 15 for the next set (or 10 with slightly heavier weights)

One Arm Row:
- Position yourself on the bench so that one arm is on the bench to maintain balance, your upper body is parallel to the floor and your arms extended towards the floor.
- While maintaining the position of the back, raise the dumbbell to your midsection using the strength of your back, not the biceps.
- Slowly lower the dumbbell to its original position.
- Same number repetitions as previous exercise(s). Do the same for the other arm.

BICEPS

Alternate Hammer Curls:
- Stand upright while holding the dumbbells at your sides, palms facing each other. Elbows should be as close to the body as possible.
- Curl dumbbell slowly for one arm then move it back to its original position. Continue with the other arm then repeat.
- Same number of repetitions as previous exercise.

Concentration Curls:
- Sit on the bench.
- While holding the dumbbell, position your elbow beside the inner thigh.
- Curl dumbbell towards your face then slowly return to its original position.
- Same number of repetitions as previous exercise.

TRICEPS

Overhead Triceps Extensions:
- Stand upright with your feet apart (as wide as your shoulders).
- Hold the dumbbell above your head with your arm fully extended and your free hand holding the elbow for support.
- Slowly fold your elbows to move the dumbbells behind your head then return to the original position.
- Same number repetitions as previous exercise(s). Do the same for the other arm.

Triceps Kickbacks
- Position yourself on the bench so that one arm is on the bench to maintain balance, your upper body is parallel to the floor and hold the dumbbells near your midsection.
- Extend your elbow until your arm is parallel to the ground.
- Slowly lower the dumbbell to its original position.
- Same number repetitions as previous exercise(s). Do the same for the other arm.

I'll give some more exercises on my next post (Lower Body).