Are you a busy man or woman who doesn't want to wait in line for your favorite machine at the local health club? Perhaps you'd like to get a workout without leaving the privacy of your own home.

Well, we've got a great solution for you, and you don't need a lot of time to reap its musclebuilding rewards. It's the all-dumbell workout for the home or the gym. All you'll need is a set of dumbbells and a sturdy bench to get on your way to a body that'll command attention.

Training with dumbbells is an excellent way to help build a better body.

Working out with dumbbells can be fun and there are many advantages to dumbbell training. When performing exercises with dumbbells, you'll engage primary muscles for each movement as well as the stabilizers, which can help you develop core body strength and coordination.

Dumbbells are available in the majority of gyms and they're relatively inexpensive, which makes them ideal for use at home. Furthermore, dumbbell exercises are some of the best for improving muscular endurance, size, and strength. They're definitely an asset when you want to build wider shoulders, a thicker chest, and rock-solid chiseled arms.

The following are some of the most effective exercises that should be the foundation of any dumbbell training routine. To exercise your whole body, you can split this workout into two days. On day one, you'll exercise the chest, shoulders, and triceps. On day two, you'll exercise the back, biceps, and legs. Don't forget to properly stretch and warm up prior to beginning any exercise. That way, your body will be primed for peak performance.

Workout 1: Chest, Shoulders, and Triceps

Dumbbell Bench Presses
3 Sets
10-12 Reps

Dumbbell Shoulder Presses
3 Sets
10-12 Reps

One-Arm Dumbbell Triceps Extensions
3 Sets
10-12 Reps

Dumbbell Lateral Raises
3 Sets
10-12 Reps

Workout 2: Back, Biceps, and Legs

One-Arm Dumbbell Rows
3 Sets
10-12 Reps

Dumbbell Curls
3 Sets
10-12 reps

Dumbbell Step-Ups
3 Sets
10-12 reps

The How-To

Dumbbell Bench Presses

Muscles Worked: Chest and triceps

Position: Lie flat on a bench with a dumbbell in each hand. Hold the dumbbells with an overhand grip and position them near the sides of your chest. For extra stability, place your feet firmly on the floor.

Start: Press the dumbbells straight up until the two dumbbells are nearly touching above your chest.

Finish: Slowly lower the dumbbells back to the starting position.

Tip: At the top most part of the exercise, try to squeeze your chest muscles as much as you can. Whether you're at home or in the gym, if you use heavy weight, make sure there's someone around to act as a spotter.

Dumbell Shoulder Presses

Muscles Worked: Shoulders, back (upper), and triceps

Position: Sit on a bench with your back straight, holding two dumbbells just above shoulder level with your palms facing forward.

Start: Press the dumbbells straight up until the two dumbbells are nearly touching over your head.

Finish: Slowly lower the dumbbells back to the starting position.

Tip: It's a good idea to use a bench with a backrest to help ensure you sit upright, so you can focus on working the deltoids without hyperextension of the spine.

One-Arm Dumbbell Triceps Extensions

Muscles Worked: Triceps

Position: Sit on a bench and bring the dumbbell into the starting position just behind your head with your elbow raised above your shoulder.

Start: Extend your arm upward, raising the dumbbell toward the ceiling.

Finish: Slowly lower the dumbell back to the starting position.

Tip: Use caution when lowering the dumbbell so you don't hit the back of your head.

Dumbbell Lateral Raises

Muscles Worked: Shoulders

Position: Stand straight and grasp the dumbbells with your palms facing toward each other. Rest the dumbbells just in front of your thighs and spread your feet slightly.

Start: Keeping your back straight, raise the dumbbells to shoulder level.

Finish: Slowly lower the dumbbells back to the starting position.

Tip: Use a lighter weight to ensure proper isolation of the medial deltoids without recruitment of unnecessary muscles.

One-Arm Dumbbell Rows

Muscles Worked: Back (middle) , back (upper), shoulders, biceps

Position: Lean over a bench and support your body with one arm and one knee placed on the bench, with your other leg supporting you from the floor.

Start: With your free hand, grasp the dumbbell and let it hang at your side. Slowly pull the weight until it is close to the side of your body.

Finish: Slowly lower the weight under control to the starting position.

Tip: Remember to pull using primarily your back and not your biceps on this exercise. And of course, try not to twist your body.

Dumbell Curls

Muscles Worked: Biceps

Position: Stand holding a dumbbell in each hand with your palms facing inward and arms hanging at your sides.

Start: Curl one dumbbell in a smooth arc, rotating your hand so your palm is facing upward and no longer facing your inside.

Finish: Slowly lower the dumbbell back to the starting position, rotating your palm so that it's facing inward once again. Repeat the exercise with your other arm.

Tip: You can try different variations of the dumbbell curl, including exercising both arms simultaneously or even while in a seated position.

Dumbell Step-ups

Muscles Worked: Glutes and legs

Position: Stand in front of a flat bench, holding a pair of dumbbells at your sides with your palms facing inward.

Start: Step up one foot at a time, placing your foot firmly in the center of the bench.

Finish: Bring your other foot up so that both feet are on the bench. Then lower your feet one at a time to return to the starting position.

Tip: You may wish to alternate the foot that leads. Stand farther from the bench to emphasize the glutes. Stand closer to the bench to emphasize the quadriceps.

Dumbbells are great tools for helping you get into your all-time best shape. But to help make your physique complete, you'll also want to add some other tools in your training plan – an advanced creatine musclebuilder and a superior post workout whey protein.

These two supplements form an amazing musclebuilding stack and are the supplements used by many men across America who want to gain muscle and look great. Cutting-edge supplements are designed to help you build more muscle when added to your weight-training and diet plan. Implement these supplements into your training today to help get the musclebuilding results you deserve!

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