Only Have One Set of Dumbbells? Make a Workout With These 50 Bodyweight and Dumbbell Exercises

19/07/2020 - 06:45 AM

If the only equipment you have is a set of dumbbells and your own body, here's a list of the ultimate dumbbell and bodyweight moves you can do anywhere. These exercises all target the upper body so you can strengthen your shoulders, biceps, triceps, forearms, and upper back muscles. Use them for inspiration to create an at-home arm workout, or add them to a workout using these other dumbbell and bodyweight exercises [1] to create a full-body workout. Don't attempt to do all these exercises at once; rather, pick a few of your favorites and customize an upper-body workout that works for you. Have fun working out at home!

Overhead Shoulder Press

Bicep Curl

Wide Bicep Curl

Bicep Curl and Overhead Press

Overhead Triceps Extensions

Triceps Kickback

Upright Row

Bent-Over Row

Rotate Row

Bent-Over Reverse Fly

Skull Crushers

Lying Chest Fly

Lying Overhead Reach

Dumbbell Bench Press

Single-Arm Chest Press

Triceps Dip

Reverse Plank Bridge

Tabletop to Reverse Pike


Plank With Shoulder Tap

Plank Dumbbell Row

Plank and Straight-Arm Kickback

Plank With Arm Circle

Plank With Lateral Arm Raise

Plank Side Walk

Plank With Alternating Shoulder and Knee Tap


Mountain Climber

Plank With Bunny Hop

Plank Jacks


Chaturanga Push-Up

Push-Up and Rotate

Push-Up and Rotate

One-Legged Push-Up

Diamond Push-Up

Spider-Man Push-Up

Asymmetrical Push-Up

Uneven Push-Up

Up-and-Down Plank

Elbow Plank

Elbow Plank and Reach

Plank With Side Step

Down Dog Push-Up

Side Plank

Star Plank

Side Plank With Weight

Side Elbow Plank

Side Elbow Plank With Leg Lift

Click here for more workout tips, routines, and features [5].

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