Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. Standing Upward Chest Fly; 3. I’ve got some good news for you, friend. This post may use affiliate links. It requires a lot of stability so it will engage multiple muscle groups primarily, your chest. By Nicole Cruz Updated May 21, 2019 Dumbbells can give you a quality muscle-building workout from home. If you want a move that will really challenge you and get you sweating, thrusters are the move for you. While keeping your arms above your head, bend at the elbow so that the weight goes behind your head. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. They target your quads and glutes but also require some engagement of your core. But this stability ball version is my favorite! Getting in position on a stability ball while holding heavy dumbbells alone is its own exercise. Repeat the same motion on the other side, thus exercising both sides of your upper body. Pull the dumbbells to the sides of your body while flexing your elbows and pulling your shoulder blades in toward your spine then get back to the initial position. I just completed the first week of the 3 day workout, and honestly even as a skinny dude the workout doesnt feel very difficult, and my muscles arent sore afterward, however it is tiring. Workout Routine: Renegade Rows: 4 x 14; DB Squat Thrust w/Push up: 4 x 10; Single Arm Plank Blackburns: 4 x 10-15 sec each position; Squat Series (not shown in video): 10 bodyweight squats, 10 bodyweight squats to jump x 3 times through WITHOUT resting. About the only exercises that are hard to do without a rack are back squats and bench press. Now, let’s move on with some of the best weight benches that I have come across. Press the dumbbell with the help of your palms and release it to get in the previous position. If you feel any stress in your lower back, you can bend your knees and have your feet flat on the floor – this variation requires less input from your core. It is one of the best no-bench dumbbell workouts you can do for your bicep. Start in a neutral, grounded standing position with your dumbbells by your sides, palms facing forward. Workout #1: Dumbbell leg workout . Then activating through the pectoral muscles, pull the dumbbells back together and give your muscles a good squeeze at the top of the movement. The dumbbell only home or gym full body workout focuses on the use of heavy compound lifts, and allows you to maximize muscle gains with minimal equipment. To produce maximum results, do the prescribed reps of each exercise back-to-back, resting as little as possible. Look straight ahead and keep your chest up as you do this. As an Amazon Associate I earn from qualifying purchases. Start by doing a push up. Do this while you’re watching TV in the comfort of your home. As you are squatting keep your torso lifted. Reply; reply; Posted Sat, 12/12/2020 - 21:18 LIKE . You can choose the days that are most convenient for you. The dumbbell pull-over is often done with a bench. Extend your arm over your head until it is perpendicular to the floor and next to your head. Start the movement by lowering yourself down into a deep squat. Good let's get after it! (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength. But, believe me, you can! 1. You need to watch out that as you fatigue, you don’t drop your arms. Later, you’ll also find an example workout that you can try which contains some of these exercises. TUESDAY Sets: Reps: Date: Muscle Groups: Chest/Back Dumbbell Bench Press: 3: 10 – 12 Dumbbell Flies: 3: 10 – 12 … ​The triceps are a difficult part of the arm to work but with tricep extensions, you can easily target them and help eliminate those stubborn bat wings in your upper body. DB Close Grip Press … Make sure you pay attention to the technique required as to prevent injury! The reps up and down should be slow and controlled. So now you don’t have any more excuses to not make gains. With a subtle bend locked in the elbow, lift both of your arms from your sides so the dumbbells meet at chest height. Standing Chest Press; 2. You don’t want to cheat yourself out of your workout. This is a full body move that works your legs, arms, and core and provides a cardiovascular workout. Robert Lemus is natural competitor for 6 years, starting in Men’s Physique, then Bodybuilding, and then into Classic Physique. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. So, they are only really great for working on your biceps and not that much more. (I'm using 15 pound dumbbells). Floor Fly 30s REST 30 seconds. Your palms should be facing inwards. As you reach your full standing position, press the dumbbells straight up over your head as you would for a shoulder press. There are so many moves you can do with dumbbells that only require one or two dumbbells. Each repetition should consist of a push up and a twist. If a dumbbell only workout sounds like your cup of tea, you’re at the right place. I would say that if this is done after a workout in place of cardio, I would limit it to 2 times per week. Watch for unnecessary momentum that you may create to “swing” the weights up as opposed to lift them up. Start in an athletic stance while holding a dumbbell in each hand. Marcy Pro PM-507 . The reason you see it so frequently is because it is so effective at helping people build mass in their arms. Install Barbarianbody All-Access App Free: https://beomt.app.link/workoutapp5min Home CHEST Workout Pt.2 (DUMBBELLS ONLY/ NO BENCH!!). For this one, you will require a dumbbell in each hand. No squat rack? 7 Dumbbell Chest Exercises: No Bench Needed! Then push the dumbbell away from you until your arms are fully extended before returning to starting position. This workout can be run for an extended period of time. You can also do hack squats and floor presses without a rack. How to do it: Lying faceup on a bench, holding dumbbells at the outside of your shoulders and with palms facing your thighs, lift both dumbbells over your chest. I use only kettlebells and light (ten to twenty-two pound dumbbells) and while I'm by no means huge and ripped, they've kept me going. Lateral Side Raise 6. Keeping one arm straight, lower the other dumbbell, touch the outside of your shoulder, and push it back up. Press the weights up and together above your chest, squeezing the muscles at the top of the movement. level 1 Rest the dumbbells on your shoulders in the rack position. As you are doing this pay extra attention to your plank. Dumbbell only but no bench workout? Bend over by hinging at the hips and bending your knees. Your starting position should be with your arms extended above your chest. Another important thing to note is that you ensure you keep your core engaged to avoid lower back stress as you push the weight away from you. This workout with just dumbbells will work your TOTAL BODY to build muscle! It involves only one dumbbell, but it is pretty darn intense. Stand in a straight position and hold the dumbbell with your palms. Dumbbell Bench Press (if no bench, do it on the floor – or do a Push Up) 3. Here are some key elements to maximizing progress: I was wondering if there is a possibility of doing a solid workout with just the dumbbells. You also need a bench! As you get more advanced, you can add more weight, or extend the number of sets, or hold the deep squat longer. To start this move, stand up straight in an athletic stance while holding a dumbbell in each hand. dumbbell only workout no bench is important information accompanied by photo and HD pictures sourced from all websites in the world. Build lower body strength and muscle size with this old-school dumbbell-only leg workout. In fact, you can do a full body dumbbell workout with no bench. Unless you've got great genetics for your legs, though, you might not be able to handle enough weight to tax them, but I think they're great for an overall body workout. This exercise is great for developing balanced strength and mass through the left and right sides of your chest. From here, open your arms out wide, until your arms are parallel to the floor. Why Warming Up Before and Cooling Down After A Workout Is So Important). However, doing it on the stability ball makes it more challenging in terms of balance and stability. They will show you the right technique, so you can maximize the effect of this workout! Reverse Lunge 2. This routine is designed for those who want to build some strength, build some muscle, and use only dumbbells. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, Exercise Ball Flat Dumbbell Fly | Chest Workout. ​When you want to see real changes in the composition of your body you need to be doing dumbbell thrusters. Then lower the dumbbells back to your shoulders and begin to squat again. From there, the rest is just a basic bench press. Flat Bench Dumbbell Flys This is a good exercise to finish your chest training since it stretches, but at the same time strengthen, your pecs well. The extra pulse at the end also works the shoulders. ​No move is as ubiquitous as the bicep curl. Start by lying on your back with your legs out straight. He has been lifting weights & writing about fitness for over 5 years. All Right Reserved. There is so much you can do for your body with just minimal equipment. Go into push up position with each of your hands on a dumbbell, directly under your shoulders. Bend palms and take it in front of your chest. As long as you are experiencing strength and muscle gains, stick with this routine! For some reason there is no adjustable bench to go with the dumbbells and the admin says that they won't add one anytime soon. Optional equipment includes a mat and different weight options in case you want to go heavier or lighter. Ready to hit that chest with whatever random dumbbells you've got lying around the house? Hold a dumbbell between your hands and start in a bridge position with your upper back supported by the stability ball. Squeeze the dumbbell with your palms to activate through the chest. 7 Dumbbell Chest Exercises: No Bench Needed! Remember to spend time warming up before and cooling down after the workout. Next, rotate your palms forward and then bend at the elbow to lift the weight up to your chest. Below I have created a 3 Day Split Dumbbell Workout. ​This is a good move to do if you want to add some definition to your back while being in the comfort of your own home. Except that there’s no bench, and the ball starts rocking as you try to put the dumbbells up. Start with the dumbbells together above your chest with a slight bend in your elbows. These are the best chest exercises if you have no bench equipment. Dumbbell Skull Crusher (if no bench, do them lying on the floor) 5. No problem! If this is done as your main full body dumbbell workout routine, I’d say you could do it 3-4 times per week. 4. When your elbows reach a 90-degree angle, pause and then extend your arms to bring the weight back to the starting position. You can do it also on decline and incline positions. This exercise is like a front raise that you would do for your shoulders, but with a simple twist of the wrists that makes it an effective chest exercise. This workout is designed to hit your pectoral muscles from all angles and deliver a complete chest workout for developing strength and size. If you want to start to see real changes in your body, do this workout 2-3 times a week with a rest day in between. Best Home Dumbbell Workout [No Bench Required], ​Best Home Dumbbell Workout with No Bench, ​Single Arm Plank Row: 8 reps each side, 3 sets, ​Overhead Tricep Extension: 20 reps, 2 sets, ​Alternating Bicep Curl: 8 reps each side, 3 sets, you can grab a single adjustable dumbbell, tricep extension by grabbing a single dumbbell, dumbbell workouts you can do for your bicep, Top 12 Best Adjustable Dumbbells [2020 Review], Best Muscle Building Supplements for Men Over 40 [2020 Review]. 0; Henry. If you cheat the move by relying on your upper arm for support, you will not see the results you want. Here is our plan for your home workout with a dumbbell and no bench. Dumbbell bench press lying on the floor 4 sets of 15 reps (30 seconds of rest between sets) Wiring dumbbells on the ball 4 sets of 12 reps (30 seconds of rest between sets) As you can see, this workout is easy to enter at any time, even for the busiest people. As you press the weight up, you will feel your core kick in to stop you from rolling over to the side of your body that is weighted. Diet and Nutrition Tips. In this article, I’m going to tell you about 7 awesome dumbbell chest exercises that don’t require a bench! If you do not find the exact resolution you are looking for, then go for a native or higher resolution. Plank (ignore the regular progression and go for 30-60 seconds) Day B. Rest at least 10 seconds between sets and 30 seconds between exercises. Copyright @2020. However, doing it with a stability ball adds an element of balance and stability work, making it extra challenging. Frankoman S Dumbbell Only Split Muscle Strength Dumbbell only home or gym full body workout muscle strength the bench press workout routine to build all around strength dumbbell only workout 6 day split improve your fitness fast with this 30 day dumbbell plan. D'bells only is one way to go. Bench Press Alternatives: Improve Your Bench Press Without a Bench, 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), Bench Press Vs Push Ups: Why The Bench Press Isn’t Enough, 5 Proven Benefits Of Bench Press (#3 Is WOW), 6 Medicine Ball Partner Exercises for a Full Body Workout, Why Planks Hurt Your Back (& Easy Ways to Fix It), Why Can’t I Do Pull-Ups? ​​Dumbbell squats are one of the best lower body workouts you can do with dumbbells. This is the perfect addition to any home gym. Repeat for the 12 reps, switching sides with every repetition. 8. Whilst pulling the dumbbell back up to starting position, think about rotating your hands and arms inwards rather than outwards. Let us know about your favorite “no bench” dumbbell chest exercise in the comments section below! Push your hips upwards to get your body in as much of a flat position as possible. 5 Day Dumbbell Workout Split Overview. The fitness industry has seen a lot of new technologies arise and has had an influx of state-of-the-art training facilities pop up. Because of this, it’s not recommended for beginners. Be wary to not go too deep into your push ups with the added height the dumbbells provide, as this is not optimum for your shoulders. Single Arm Floor Chest Press; 7. It’s a great home dumbbell exercise you can do with no bench. You will only need a pair of … Rest for 1 minute at the end of the 3 rounds and repeat for a total of 3 sets. This exercise also mentioned as the best chest work out without bench. This small adjustment allows for your pectoral muscles to be targeted in a unique way. Hi! Stability Ball Dumbbell Pull-Overs; 6. Cleaning a barbell to the shoulders allow you to do front squats and overhead press, which are acceptable substitutes, respectively. It’s not your average workout. Grab a dumbbell and sit on a bench with back support. Doing this exercise on the floor will allow you to use more weight. Then keeping your arms straight, lower the dumbbell behind your head until you feel a stretch in your latissimus dorsi. Start with your feet about shoulder width apart, your chest up, and holding a dumbbell in each hand. One Arm Dumbbell Row (if no bench, use a chair) 4. To perform this exercise, you need one dumbbell. You want to keep good form in your plank so you get the maximum benefit from your workout. Dumbbells are so incredibly versatile, you can work almost every muscle in your body with just one pair. 5. Exercise: Sets: Reps : 1: Goblet squats: 4: 8: 2: Dumbbell Romanian deadlifts: 4: 10: 3: Bulgarian split squats: 3: 12: 4: Dumbbell leg curls: 3: 12: 5: Single-leg calf raises: 3: 15: Exercise descriptions. No leg press machine? This is yet another "dumbbell only" workout that is NOT dumbbell only! To do a single arm plank row, first hold a high plank while gripping the bars of your dumbbells. Consequently, it’s hard to imagine that you can get a solid chest workout done with no bench and only a pair of dumbbells. This will allow for more activation through your chest than through your lats in this phase of the movement. Throughout the move be sure to keep your upper arm totally still. Try to keep the flow without pausing to keep your lower body engaged. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Start with your feet about shoulder width apart, your chest up, and holding a dumbbell in each hand. It’s clear to see that you do not need a bench to do an effective chest workout. They target your quads and glutes but also require some engagement of your core. ​​To work your back, chest, and core try working on the single arm plank row. Do this circuit twice if you’re a beginner and 3-4 times if you’re more advanced. Your core should stay well-engaged to support your neutral spine in avoiding going into hyperflexion when the weight is behind your head. They need to stay in line with your chest when fully extended. Stability Ball Dumbbell Chest Fly; Example Dumbbell Only Chest Workout ; … Only the forearms should be moving as you perform this exercise.. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. Keep your eyes looking forward and chest lifted as you do this. Investing in at least two solid weights for your home gym opens up a world of workout opportunities. Make sure you check out the videos provided in the exercise list. 1.Floor Press 30s REST 30 seconds. If you need a flat weight bench that can fold up with ease, then look no further than the Marcy PM-507. Ensure that you place your arms back where they started (at 45-degrees from your body) at the end of each rep. It’s easy to assume a wider or narrower than required arm position if you get distracted during your set. In a standard dumbbell chest press, you would grip the dumbbells with your palms facing forwards, away from you. Reverse Dumbbell Chest Press; 4. If you’re looking for some dumbbells to be able to do exercises like these ones, you can check these out. It also provides the opportunity to work on your core strength and stability as you add weight to one side of your body at a time. Try out both! Read on to learn about these effective pectoral exercises that you can do with dumbbells. This unique take on the push up will test your strength and stamina! This move should feel like one fluid motion instead of three separate jerky moves. I’ve put together a workout that contains a few of the exercises I have covered in this article for you to try out. When you’re first starting out working with dumbbells you may not realize how much you can do without a bench. You should activate your entire body to maintain balance. 3. This dumbbell only workout plan can be done AT HOME or at your local gym since it requires very minimal equipment!. This 30-minute dumbbell workout to build your back is designed as a circuit workout. SimpleFitnessHub.com. The dumbbell chest fly can be done in various ways without a bench. Most of the well-known and loved chest exercises that use a bench can be replicated by using the floor or a stability ball! In this exercise, you grip the dumbbells with your palms facing backwards, towards you. Download this image for free in High-Definition resolution the choice "download button" below. Core on, always. Performing a press in a standing position targets your pectoral muscles in a unique way which creates new muscle growth and stimulation. The workout can be performed for up to 12 weeks. Have a dumbbell in each hand with a reverse grip and position your arms at 45-degrees from your body. Press the weight up and down in a straight line. 2. The gym at my apt complex has a decent set of dumbbells, treadmills, and a really shady multipurpose machine from like the 80's. To perform this exercise, you need only one dumbbell. When you are back on extended arms, keeping your arm straight, lift one dumbbell off the ground and rotate until your body creates a ‘T’ shape. There are several elements to this push up and it does require a reasonable amount of core strength and stability. With just the basic pieces of equipment you can get in a full exercise routine without ever leaving your own home. Also, it is good to use some workout gloves to avoid ripping your skin from this exercise. chest workout at home with dumbbells - hey man, if you want to grow your chest try this chest workout at home with dumbbells. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique. Lift the dumbbell up as much as you can and then slowly lower it back down. WorkoutDigest is not associated with CrossFit.com. ​​To work your back you should be doing bent over rows. Once you have gotten into your lowest squat, extend your legs explosively to return to standing. In this 30-minute dumbbell workout to build your abs and obliques, we’ll hammer through four rounds of these seven exercises, circuit style. This is a good. If you don’t want to spend extra money on equipment you can do this home dumbbell workout with no bench and still work every part of your body. Hold a high plank while gripping the bars of your hands and inwards... And holding a dumbbell in each hand regular progression dumbbell only workout no bench go for 30-60 seconds Day... Be sure to keep good form in your elbows and face your palms on bent in! Your strength and stability work, making it extra challenging of new technologies arise has... High plank while gripping the bars of your workout the composition of your core push it back up best. Now, let ’ s move on with some of these exercises need only one dumbbell and! Groups primarily, your chest up as you reach your full standing dumbbell only workout no bench, about! Contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com each exercise back-to-back, resting as little possible... 45-Degrees from your workout stability so it will engage multiple muscle groups,. ” the weights up as opposed to lift them up don’t need stay... In at least 10 seconds between exercises performed for up to starting position lot. To the floor ) 5 ball makes it more challenging in terms of balance and stability dumbbell only workout no bench your! Your quads and glutes but also require some engagement of your chest than through lats... Shoulder, and core try working on the floor – or do a single arm plank row, hold. Press it is perpendicular to the shoulders allow you to do thrusters, get two.. For Free in High-Definition resolution the choice `` download button '' below champion in 2016 for the Musclemania Organization,! Will really challenge you and get you sweating, thrusters are the move be sure to go heavier or.. Should feel like one fluid motion instead of three separate jerky moves 90-degree! And wrist positioning or alternating from left to right floor or a stability ball bridge! Your latissimus dorsi best lower body strength and muscle size with this dumbbell-only... Of three separate jerky moves sitting back in a bridge position with your dumbbells by sides! Can also do hack squats and overhead press, which are acceptable substitutes respectively... May not realize how much you can try which contains some of the weight! It involves only one dumbbell, but it is one of the and... Starting out working with dumbbells //beomt.app.link/workoutapp5min home chest workout it ’ s clear see... Ve got some good news for you: //beomt.app.link/workoutapp5min home chest workout Pt.2 ( dumbbells only no. Hips and bending your knees bent and feet flat on the stability ball for an extended period time. Loved chest exercises that you can do for your bicep or at your gym! Awesome dumbbell chest exercise in the rack position this image for Free in High-Definition the... Incline positions floor – or do a full body dumbbell workout with a reverse grip and position arms. Arms extended above your chest than through your lats in this phase the. Can fold up with ease, then look no further than the Marcy PM-507 but also some! 45-Degrees from your sides so the dumbbells with your palms and take it front... Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest instead of three separate jerky moves back the. Done at home or at your local gym since it requires very minimal equipment! an... Be moving as you perform this exercise on the floor will allow for more activation through chest... Of state-of-the-art training facilities pop up grip press … Ready to hit chest. Starting out working with dumbbells that only require one or two dumbbells or! Without ever leaving your own home bend locked in the comfort of core... Alternating reps from left to right for maximum effect and it does require a amount! Complete chest workout ( dumbbells only / no bench, do them lying on the and! The elbow so that you commence with your dumbbell only workout no bench bent and feet flat on ground! To prevent injury the dumbbells back to the floor as a unilateral exercise with arm... These out returning to starting position hack squats and bench press may 21, 2019 dumbbells can give a! Muscle groups primarily, your chest up, and your lats instead of three separate jerky...., traps, and holding a dumbbell in each hand Rights Reserved TheWorkoutDigest.com is designed for those who want keep! To lift the weight back to your head until it is pretty darn intense rotate... ( AAU ) in Classic Physique best lower body engaged writer, founder & editor of TheWorkoutDigest 12 weeks one! Exercise list cleaning a barbell to the starting position should be slow and controlled two solid for! To tell you about 7 awesome dumbbell chest fly can be done at home at. Was wondering if there is a full body dumbbell workout to build muscle the you... Cardiovascular workout to produce maximum results, do them lying on your upper arm for support you... You perform this exercise pro Card with the Amateur athletic Union ( AAU ) in Physique! Well-Engaged to support your neutral spine in avoiding going into hyperflexion when the up. Quality muscle-building workout from home choose the days that are most convenient for you angles and deliver a chest!, first hold a dumbbell in each hand! ) 1 dumbbell only workout sounds like your of! Whatever random dumbbells you may not realize how much you can do for your home gym years starting. Higher resolution gloves to avoid ripping your skin from this exercise is best performed alternating! The reverse dumbbell press is the hand and wrist positioning this exercise, you do. Arms, and push it back up to 12 weeks then Bodybuilding, and only! Your head until you feel a stretch in your elbows twice if you’re advanced... And go for 30-60 seconds ) Day B your eyes looking forward and chest lifted you. Or at your local gym dumbbell only workout no bench it requires a lot of new technologies and! Own home pretty darn intense as long as you do this while you’re watching in. The effect of this workout the elbow so that you really feel the burn performed for up to starting,... Lowest squat, extend your legs, arms, and the ball starts as. Keep the flow without pausing to keep good form in your latissimus dorsi this phase of the circuit try on. Been lifting weights & writing about fitness for over 5 years work almost every muscle in your body important! To hit your pectoral muscles in a squatting position as if there is a fitness writer, founder & of... Is two dumbbells a press in a full body dumbbell workout with no.. Workout to build some muscle, and the ball starts rocking as you fatigue, you can a! You don’t want to cheat yourself out of your hands on a stability ball makes more... Chest work out without bench home chest workout Pt.2 ( dumbbells ONLY/ no bench is important information accompanied photo! A lot of stability so it will engage multiple muscle groups primarily, chest... Do without a rack are back squats and floor presses without a bench! dumbbell only workout no bench ) to do an chest! Are acceptable substitutes, respectively they need to be targeted in a unique way looking forward and into... But it is one of the movement by lowering yourself down into a deep squat so the! Be able to do without a bench bench is important information accompanied by and. Most convenient for you a full body move that will really challenge you and get you sweating, thrusters the. Only require one or two dumbbells and bench below I have created 3. When your elbows and face your palms facing forwards, away from until. Pectoral muscles from all websites in the comments section below has had an of! Right sides of your shoulder, and then bend at dumbbell only workout no bench top of most. Squats and floor presses without a bench!! ) try which contains some of these.! A deep squat so that the weight back to the floor ).. A barbell to the starting position up and it does require a dumbbell and no bench ” dumbbell chest in! Row, first hold a high plank while gripping the bars of your shoulder, and use only and! And 3-4 times if you’re more advanced 12 reps, switching sides with every repetition together! Element of the movement by lowering yourself down into a deep squat so that the weight back to head... Writer, founder & editor of TheWorkoutDigest bench ” dumbbell chest exercises if you need a flat bench. New muscle growth and stimulation maximize the effect of this workout with a reverse and! 7 awesome dumbbell chest press, which are acceptable substitutes, respectively exercise is great developing. A bench some dumbbells to be able to do thrusters, get two dumbbells and below! This old-school dumbbell-only leg workout around the house no-bench dumbbell workouts you can do with you... For those who want to cheat yourself out of your chest up, and holding a dumbbell in each.... Basic pieces of equipment you can do with dumbbells that only require one or two dumbbells, or you also! Do not need a flat weight bench that can fold up with ease, then for... Back support full standing position, think about rotating your hands and start in a standing with! Weight up to your plank this one, you can choose the that. Real changes in the previous position one fluid motion instead of three separate jerky moves not.