Here are some exercises you can do at home with dumbbells

Exercising with dumbbells will benefit us greatly; there is no doubt that physical training that includes dumbbells makes them more enjoyable and can be a great addition to your daily routine.

This weight set will also be very useful for exercising at home, as it is easy to move, transport and use.

Among its many benefits we can find: eliminating fat, improving bone health, helping us to have more strength, increasing cardiovascular health and helping to relieve stress.

The article on the website mundoentrenamiento.com brings us 4 exercises that you can do at home with dumbbells:

Dumbbell Bench Press:

1. Lie down on a bench or on the floor and grip a dumbbell tightly in each hand.
2. Keep each arm at shoulder height, with your palms facing upwards.
3. Begin the eccentric phase by slowly lowering the weights, bringing them towards the line of your nipples. If you are performing the exercise on the floor, this eccentric phase ends when your arms lightly touch the floor.
4. In the concentric phase you should extend your arms until the weights meet in the starting position, but avoid letting both weights hit each other.

Dumbbell row:

1. You must lean your torso forward and keep your back in a neutral position, extending an imaginary line where the cervical spine is also perfectly aligned.
2. Once in this position, you will grab the dumbbells in a hammer grip (palms facing each other).
3. This position begins the concentric phase with the elbows close to the body until they reach approximately horizontal to the ground.
4. The eccentric phase should return to the starting position, controlling the movement and emphasizing that the elbows remain close to your sides.

Dumbbell push-ups

1. We will position ourselves facing the ground with our feet together and our hands gripping the dumbbells at shoulder height.
2. We will strongly activate our core muscles and the back must be perfectly aligned.
3. In the eccentric phase we will maintain the position with active CORE and the elbows will make an arrow shape, avoiding pushing the elbows outwards.
4. In the concentric phase we will push the ground forcefully, remembering the importance of creating an arrow position and keeping the elbows back, not to the sides.

Front squat with dumbbells

The technique is similar to a squat, but we keep the dumbbells overhead, at shoulder height. The dumbbell front squat is a variation of the barbell front squat that differs more than you might expect.