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working outDid you know that the average cost of a basic gym membership is approximately $60 per month, or $720 per year? What’s even more shocking is that most people with a membership only visit the gym about once every 1-2 weeks. The bottom line is that gym memberships are a complete waste of money for certain individuals. If you can’t seem to find time to visit a gym, you should consider some of these simple at-home dumbbell workouts instead. It’s a quick and easy way to build muscle and burn fat without wasting hundreds of even thousands of dollars on unused gym memberships.

The first thing you’ll need to get started is a set of basic dumbbells. Assuming you are lifting primarily for the purpose of building muscle, you’ll want to choose heavy weight models. So, just how heavy should your dumbbells be? It really depends on your current muscle strength and build, but I recommend choosing a weight that you can perform 7-10 bicep curls max in a single set. For some people, this might be 30 pound dumbbells, while it could be 50 pound dumbbells for others. Don’t try to skimp on lighter ones, as they won’t offer you the same muscle-building benefits.

Standing Shoulder Press

One of the best ways to exercise your back and shoulder muscles is to perform a standing shoulder press. Unlike traditional shoulder presses that require a bench, you can perform these while standing up. Hold a dumbbell in each hand and allow your arms to dangle by your side. Now, lift your forearms so your hands are right next to your shoulders (this is the rest position). Start by extending your arms all the way to the ceiling and retracting back into the rest position. Try to perform 3 sets of 10 reps each before moving on to the next dumbbell workout.

Bicep Curls

We can’t talk about dumbbell workouts without mentioning the bicep curl. These are necessary to build large, muscular biceps; and they are an essential step towards a full body workout. Whether you are working on your arm muscles or not, you should also incorporate bicep curls into your routine. To perform them, hold a dumbbell in each hand using an underhand grip. Keep them out to about your thigh level directly in front of you. Now, curl your forearm while bringing the dumbbell up to your chest and back down. Continue doing this until you’ve performed a full 3 sets of 10 reps each.

Squats

Now that we’ve covered some essential arm and shoulder workouts using dumbbells, you are probably wondering how to build leg muscles. There are numerous different leg workouts available using dumbbells, but nothing is easier or more effective than basic squats. To perform them, hold a dumbbell in each hand with an overhand grip and let your arms dangle off to the side. Next, bend your legs at the knees and lower your buttocks down until your thighs are parallel to the ground. As with the previous workouts, continue performing these dumbbell squats until you’ve done 3 sets of 10 reps each.

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Blane is a content contributor for Gameness.com. Blane enjoys writing about exercise tips, health, and much more. He recommends visiting Gameness Sports for the best mma boxing gloves available.



Recommended: Use a voucher code MAS5385 to save an extra 5% when shopping for supplements on iHerb.

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