Weight Lifting Workouts from Home
While going to the gym has its advantages, many people opt
to use weight lifting workouts from home. After all, the gym
has its downsides too: it can be overcrowded, membership can be
expensive and it could be hard to get to. These are weight
lifting workouts you can perform from home using simple
equipment.
You won’t need to reserve lots of space and you wont need to
spend lots of money. All you will really need are a few sets of
dumbbells and an adjustable bench for these weight lifting
workouts.
You shouldn’t feel restricted any longer either, because
you’ll be able to target all of your muscle groups from your
home with these weight lifting workouts. Try these exercises
for different muscle groups.
Legs
- Dumbbell lunges – Hold a dumbbell in
each hand with your arms at your side. Take a big step
forward with one leg, continuing until it is parallel with
the floor and then explosively step back into the starting
position. Repeat with your other leg and perform with
weights you can handle for between 10-15 repetitions.
- Dumbbell dead lifts – Perform as you
would with a barbell, except use two heavy dumbbells in its
place. This will also work your lower back and your core
muscle groups.
- Squatting Calf Raises – Move into a
squatting position with your weight on your toes. Hold a
dumbbell in each hand at shoulder height. Bounce yourself
up on your calves, being sure to squeeze tightly on each
rep, while using a relatively light weight you can handle
for 15-20 reps.
Back and Shoulders
- Dumbbell dead lifts – See above
description.
- Shoulder shrugs – Holding a dumbbell
in each hand with your arms at your side and your palms
facing inward, raise the weights by shrugging your
shoulders. Squeeze at the top and pause for a second then
lower to the starting position and repeat.
 Seated dumbbell presses – Adjust
your bench to a fully upright position and perform
shoulder presses using moderately heavy dumbbells,
trying to achieve 10 reps. Be sure to keep your back
pressed straight up against the bench.
- One arm dumbbell rows – Adjust your
bench flat and take a position with one foot on the floor
and your other leg resting on the bench. Bending over the
bench with your back straight, lift a dumbbell from the
floor, squeezing with your back. Complete 10-12 reps and
repeat with the other arm.
Chest
- Dumbbell presses – Perform like a
bench press, only using dumbbells in place of a barbell.
Alternate using the flat, decline and incline positions of
the bench.
- Dumbbell flies – Lying down on a
bench, hold two dumbbells over your head, palms facing
inward. Slowly lower each arm in an arc until the weights
are at chest level. Raise the weights back to the starting
position, squeezing with your chest. Alternate performing
between the flat and incline bench positions.
Arms
- Hammer curls – Hold a dumbbell in each
hand with your arms extended and palms facing inward. Curl
the weight all the way up, squeezing at the top before
slowly lowering.
- Bicep curls – For bicep curls you
can use either a barbell or dumbbells, and if using
dumbells, you can be either standing or sitting. The key is
to not bend your back and to not swing the weights to gain
momentum. Focus on squeezing your bicep as you lift the
weight up and then lower the weight slowly back down until
your arm is completely straight.
- Triceps presses – Seated at a bench,
grab one heavy dumbbell with both hands. Raise over your
head and support the weight with your palms facing the
ceiling. Lower behind your head, keeping your elbows bent
in and pressing with your triceps.
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