The Dumbbell Workout Plan To Build Muscle At Home | Coach

Lower them back to the start.Why Adjusting your wrist position so that your palms face each other for the entirety of the set shifts the workload to a different part of your biceps muscles, as well as recruiting your forearms.Sets 4 Reps 10 each side Rest 60sec Tempo 2010How Lean forward from your hips, keeping your back straight and arm bent holding a dumbbell. Do all the reps on one side, then repeat with the other arm.Why The key to making this an effective triceps-building move is to make sure you fully contract the working muscle as you straighten your arm, and then to lower the dumbbell back to the start position under full control.Sets 4 Reps 10 Rest 0sec Tempo 2010How Bend down and rest your elbows on your thighs, holding a dumbbell in each hand with arms straight. Curl the weights up, squeeze your biceps at the top, then lower back to the start under control.Why It may raise a few eyebrows in the gym, but this exercise works your biceps through a full range of motion so you hit them from a slightly different angle, meaning even more muscle fibres are recruited.Sets 4 Reps 10 Rest 60sec Tempo 2010How Get into position with your feet together and hands holding dumbbells that are touching. Bend your elbows to lower your chest, then press back up powerfully.Why Bringing your hands close together reduces the involvement of your chest and shoulders so your triceps muscles have to do a lot more of the hard work to lift and lower your torso.Sets 4 Reps 10 Rest 0sec Tempo 2010How Stand tall holding a dumbbell in each hand. Do all the reps then switch sides.Why It’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back.Sets 4 Reps 10 each side Rest 0sec Tempo 2010How Stand with a dumbbell in each hand. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start.Why The key to building bigger, wider shoulders is to make these muscles work through their full range of motion, so make sure you lower the dumbbells all the way back to the start position at the end of each rep.Sets 4 Reps 10 Rest 60sec Tempo 2010How Stand with dumbbells by your sides and palms facing each other. Slowly lower them back to the start under control.Why This is a fantastic move for hitting your side delts – the section of the shoulder muscles that, when developed, creates a strong and wide upper body to help create the coveted V-shaped torso.Sets 4 Reps 10 Rest 0sec Tempo 2010How Stand tall with a dumbbell in each hand at shoulder height with palms facing you. Press the weights directly overhead, rotating your wrists as you lift, until your arms are straight, then lower them back to the start.Why It’s a similar lift to the straight overhead press, except your wrists rotate as you move the weights – and it’s this added movement that will fire up even more muscle fibres.Sets 4 Reps 10 Rest 60sec Tempo 2010How Stand tall holding a pair of dumbbells in front of your body with straight arms.