Exercises with dumbbells for home workouts

So many people cannot find time for the gym and prefer to exercise at home, using collapsible dumbbells. Of course, such training is unlikely to lead you to a stunning result, and you will never be like the guy on the cover of a fashion magazine, but still, the home training – it is better than the traditional evening beer with friends or watching of TV eating chips, pizza and Coke.
We offer you a list of exercises with dumbbells that you can do at home, with a pair of dumbbells in the arsenal and aspiration to training.
Target muscles and exercises with dumbbells
- Hamstrings
At home, on the hamstrings can be perform the same exercise as for the lower back – torso forward bend with dumbbells against the top of your back.
- Quadriceps
Squats with dumbbells, lunges with dumbbells.
- Calves
Calf Raises Over Step with weights (one foot or both feet at the same time).
-  Chest
Dumbbell bench press, dumbbell pullover, Flat Bench Dumbbell Fly.
- Latissimus dorsi
One arm dumbbell row.
- Trapezius muscle (bottom).
Torso forward bend with dumbbells against the top of your back.
- Biceps
Alternate dumbbell curl, concentration curl, dumbbell curl (standing or sitting).
- Triceps
Seated dumbbell extension, one arm dumbbell extension, overhead triceps extention.
- Front deltoids
Dumbbell press standing or sitting (simultaneously or successively), front deltoid raises.
- Middle deltoids
Dumbbell side lateral rise.
- Rear delta
Bend lateral raises.
- Upper trapezius
Dumbbells shrugs.
- Forearm
Flexion and extension of the hands grip at the top or bottom.
- Abs
Various versions of twists and leg raises.