Basic dumbbell workouts for home.

Exile_D

Exile_D

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I got an old set of dumbbells off of CL a while back that goes up to 50 lbs. I don't have a bench yet, but do have a large exercise ball that works for now. I'm just getting started back with this stuff and looking for some exercise ideas.
What are some favorite, simple exercises for various muscle groups that y'all use?

Right now for chest/triceps I do:
Flat "bench" press
Inclined press
Flies

Kickbacks
Overhead tricep extension (not a fan of these)
Skullcrushers

Back/Shoulder/Biceps:
Reverse flies
Bent-over rows

Shoulder press
Front raises
Side raises

Alternating curls
Alternating hammer curls
21's

Legs
Lunges
Calf raises
 
This is a good start. However, I highly recommend checking out Mike Matthews Bigger, Leaner, Stronger. It'll give you a solid, streamlined workout and a good base if you want to get bigger. It's a fast read and he has a lot of free content online as well.
 
Exile_D said:
I got an old set of dumbbells off of CL a while back that goes up to 50 lbs. I don't have a bench yet, but do have a large exercise ball that works for now. I'm just getting started back with this stuff and looking for some exercise ideas.
What are some favorite, simple exercises for various muscle groups that y'all use?

Right now for chest/triceps I do:
Flat "bench" press
Inclined press
Flies

Kickbacks
Overhead tricep extension (not a fan of these)
Skullcrushers

Back/Shoulder/Biceps:
Reverse flies
Bent-over rows

Shoulder press
Front raises
Side raises

Alternating curls
Alternating hammer curls
21's

Legs
Lunges
Calf raises
Click to expand...
Slow and controlled on the chest stuff. The shoulder is the most mobile and unstable joint in the body and care should be given not to injure it. A barbell gives a plane of support you dont have with a dumbell so focus on the muscle you are training specifically.

Shoulders: The military press(barbell) is great in front or behind the neck but be careful with the "behind" as if you lose control you can chip a bone off(barbell) the spine. I prescribe BTNP(behind the neck press) because it forces the shoulders back and slow is key. Side raises(lateral raises) are great and should have a slight bend at the elbow, not rise above the shoulder line and just be seen in your peripheral vision. The "reverse flys"(bent raises) should go with the shoulders and should be done with elbows straight and when raising try to move towards the ears. If you dont lift dumbell upward on ascent the latissimus(lats) will take over and you wont train the posterior deltoid(shoulder)

Back:
Bent rows are the best back exercise; act like you are gripping a barbell. I mention "barbell" because it dictates hand position and is easy to remember. Again, focus on pulling from the lats...you will fell them. Pullups arent on the list but are excellent for upper back muscles. If your weight is too much to lift, stand in a chair and gradually let your legs do "less" to help your pullup; it takes some practice but you will get it soon.

Biceps:
I like a palm up curl preferably with just dumbells. Sometimes I will start in the hammer position and "palm up" as the curl is completed.

Keep your weights low at first and concentrate on the form and breathing. I like a 2-1-2 for the motion and will increase the time instead of weight(3-1-3); then increase weight as needed back to the 2-1-2.

Everything else you have listed looks good.

The best on your routine...it will pay you back in spades!

Rooster
 
For swimming muscles I like the horizontal two hand dumbbell pullover. But I do that one at the gym since I don't have heavy dumbbells at home.
In my home office I have 10# and 20#.
 
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