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Cardio Exercises

Strength training is a key component to a healthy workout routine. It focuses on improving cardiovascular performance, building lean muscle, increasing stamina, and raising energy levels. Here at Shape Shifters, we have developed a cardio workout at home for beginners to help people get started.

Believe it or not, one of the oldest workout tools is also one of the most effective. What is that tool? A dumbbell. That’s right. Incorporating a dumbbell into any workout adds resistance and helps to burn fat quicker. Here at Shape Shifters, we offer different online dumbbell workout programs.

What Are the Benefits?

We have chosen the four biggest benefits and listed them below:

  • Increase Metabolism
  • Lower Risk of Osteoporosis
  • Increase Strength
  • Build Lean Muscle

Simple At Home Dumbbell Workouts for Beginners

Dumbbells are an excellent tool and can impact the entire body. We offer a dumbbell workout at home for beginners below:

  • Bicep Curl
  • Bent-Over Row
  • Triceps Overhead Extension
  • Chest Press
  • Lateral Raise
  • Forward Raise

Bicep Curl

Standing, hold dumbbells in each hand with palms facing forward. Let both arms hang down with elbows tucked in. With palms upturned, lift the dumbbell to the shoulder, keeping the upper arms stationary. Lower the weights and repeat.

Bent-Over Row

Bending gently at the waist, keep your core muscles tight. Holding weights in both hands, let your arms hang downward. Bending elbows slowly, bring the weights up to your chest. Slowly bring the weights down and repeat.

Triceps Overhead Extension

Holding a single dumbbell with both hands, extend your arms overhead until they are straight. Slowly bring the weight down bending your elbows at a forty-five-degree angle. Then straighten your arms, lifting the weight above your head. Repeat this.

Chest Press

This can be done on the floor or on a bench. Lie down on your back with a dumbbell in each hand. Hold both arms at a 45-degree angle, with palms facing forward. Push the dumbbells upward, until they almost meet above your chest. Slowly bring the dumbbells back to the starting position and repeat.

Lateral Raise

Stand with dumbbells in both hands, palms facing in. Raise the dumbbells outward from your sides, keeping your arms straight. Stop when the weights are shoulder height and then repeat the movement.

Forward Raise

Hold dumbbells in both hands with palms facing your thighs. Lifting the weights, keep your arms straight and raise them to shoulder height. Bring the weights back to the starting position and repeat.

When starting a workout program, it can feel overwhelming working out on your own. Reach out to Shape Shifters for a cardio workout at home for beginners. We are here to help you reach your fitness goals. We are Shape Shifters.