10 Best Dumbbell Exercises for Building Muscle At Home

Really informative...

Is this meant to be done once or multiple times? To see any effects

Kurang satu wartkout
Tambah outdoor

remove the bgm

hi👍👍👍

I have. Dumbbells

Zalecany ciężar na hantle

كم مجموعه اسوي!!!!!!!؟؟

Kilangan po lahat gawin.??

Saya menyukai vidio ini

Chasing what 😳

I can do like 5-6 sets of #1 close grip curls while pushing hard through last rep Everytime but I never get any results. I'll do 25lb or 30lb bells - approx 8 reps per arm @30lbs

It works

This is exlent exercises cheast I thank you you tube and producer thankyou

Great start for beginners! 🙌

60 seconds of rest after each set?

I don't know why but burpee is one of the most brutal exercise

Horrible choice of music. 😂

Great ! Worked up a sweat

❤❤❤❤

Music is disrupting this video

bagusnya pemula itu 5kg apa lebih ?

Thanks 🙏

Each dumbbel weight-?

I want to workout 5 times a week. Can anyone group these exercise into 5 days? I’ve been trying to do it but I’m confused. I’m a beginner. Would appreciate any help

👌👍

How many kg tumbil i can use

Excuse me how many do this in today please once or twice??🙏🙏

Lee Amy Garcia Jeffrey Brown Anthony

Good luck on that last one

💪

My dumbbells are of 7kgs.

Helpful video🙌🏻🤍

My dambal in 5 in 5 kg to home thanks for you😊

Thanks I learned something new ❤

Starting now who else Oct 3💪💪💪

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Thank you very much this is just what I'm looking for. It speaks volumes for me.

Nikolaus Falls

Winter Arc 🗿

Great

How much weight need dumbbell,i am 35 years

Berati semua gerakkan dsini saya lakukan drumah setiap mau latihan

👍

its better on mute

How to mute ?

Thanks To CHATGPT.

Here’s a weekly routine using the exercises you mentioned, tailored for a beginner. Since you're starting, focus on *3-4 sessions per week**, giving your muscles enough time to recover. Aim for **2 full-body workouts* each week at first, and gradually add intensity as you progress.


Weekly Routine: 3 Days a Week
- *Day 1:* Full Body (Using all exercises)
- *Day 3:* Upper Body Focus (Curl, Press, Skullcrusher, Row)
- *Day 5:* Lower Body Focus (Squats, Calf Raises, Burpees)

*Day 1: Full Body Workout (3-4 Sets Each)*
1. *Grip Curl* – 10-12 reps (Biceps)
2. *Shoulder Press* – 10-12 reps (Shoulders)
3. *Floor Fly* – 10-12 reps (Chest)
4. *Floor Skullcrusher* – 10-12 reps (Triceps)
5. *Arms Crunch* – 15-20 reps (Abs/Core)
6. *Sumo Squat* – 12-15 reps (Legs/Glutes)
7. *Calf Raise* – 15-20 reps (Calves)
8. *Bent-over Row* – 10-12 reps (Back)
9. *Upright Row* – 10-12 reps (Shoulders/Traps)
10. *Burpee* – 5-8 reps (Full body/cardio)

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*Day 3: Upper Body Focus (3 Sets Each)*
1. *Grip Curl* – 10-12 reps
2. *Shoulder Press* – 10-12 reps
3. *Floor Fly* – 10-12 reps
4. *Floor Skullcrusher* – 10-12 reps
5. *Bent-over Row* – 10-12 reps
6. *Upright Row* – 10-12 reps
7. *Arms Crunch* – 15-20 reps

### *Day 5: Lower Body + Cardio Focus (3 Sets Each)*
1. *Sumo Squat* – 12-15 reps
2. *Calf Raise* – 15-20 reps
3. *Burpee* – 5-8 reps (Go slow initially)
4. *Floor Skullcrusher* – 10-12 reps (Optional arm addition)
5. *Arms Crunch* – 15-20 reps

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*Progression Tips:*
- *Frequency:* Start with 3 days a week. After a few weeks, you can increase to 4 days (alternate between full body and focused days).
- *Rest Days:* Take a rest day between workout sessions to allow muscle recovery.
- *Weight Selection:* Use a light weight that allows you to complete the set comfortably but still challenges you.
- *Increase Intensity:* As you build strength, add more reps or slightly increase the weight.

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*Example Weekly Schedule:*
- *Monday:* Full Body Workout (All exercises)
- *Wednesday:* Upper Body Focus
- *Friday:* Lower Body + Cardio Focus

This routine provides a good balance of strength and conditioning, focusing on both upper and lower body, with some cardio mixed in.

I started this training week ago and my arm was 27 cm now it's 28.5 and my abs looks gre

How many # of reps of each exercise ??

I can do all of them as one set and repeat after ? Or should i do few sets of each?