Dumbbell Bodybuilding Workouts at Home

Sometimes life gets hectic and as a result owning a pair of adjustable dumbbells can help you to keep your bodybuilding workouts going in the comfort of your home.

With a safe pair of adjustable dumbbells, there is a variety of exercises that you can do in order to keep your bodybuilding workouts going.

For example, for chest you can do flyes on the floor and superset that with dumbbell presses. In order to target the upper chest you can do push-ups with your feet on a raised surface (like a chair).

For the back you can do a variety of dumbbell rows, using a pronated (palms down), supinated (palms up) and neutral grip. You can also perform some dumbbell deadlifts.

For shoulders, dumbbell shoulder presses, lateral raises, bent over laterals and upright rows are possible.

To target the biceps and triceps you can do alternate dumbbell curls, concentration curls, hammer curls, overhead triceps extensions, close grip bench press, lying triceps extensions and triceps kickbacks.

For the quadriceps close stance and wide stance squats are possible. Lunges pressing with toes are also another great exercise you can do and sissy squats as well.

The hamstrings and glutes can be targetted by doing stiff legged deadlifts, lunges pressing with the heels and lying leg curls holdiing a dumbbell in between your feet.

For the calves, one legged calf raises and two legged calf raises are great. Also, you can change the toe stance of your two legged calf raises (you can use toes pointed out to target the inner calf, toes pointed in to target the outer calves, and pointed forward to target both heads).

Finally for the abs, there are a variety of exercises that can be done anywhere without equipment such as lying leg raises, bicycle crunches, crunches, knee-ins, v-ups, etc.