How to Build Muscle with Dumbbells at Home

How to Build Muscle with Dumbbells at Home
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How many times has it been when you finally made your way to the gym, got a membership to your name, only to visit for a total of three days? Well, if you’ve been trying to gain muscles for quite some time now, maybe it’s time to rethink how you do it.

If you want to ditch the gym and want to do workouts at your home, allow us to help you out. Here, we’ll share with you tried and tested tips on how to build muscle with dumbbells at home.

Dumbbells vs. Fancy Machines

Most experienced trainers and fitness coaches will suggest you opt for free weights rather than testing your luck on machines. The reason being, free weights, such as dumbbells, are far more capable of stimulating better muscle growth.

If you’ve ever lifted weights before, then you know the feeling when the whole body begins to stretch. The entire human body is involved in the exertion. However, machines are built to focus on a particular body part and do not often yield desired results.

Looking for more reasons to opt for dumbbells?  We’ve got one word for you: uniformity. Dumbbells or free weights are always going to weigh the same, wherever you go. Machines, though? They differ in functionality from place to place. This means that your leg machine won’t be the same as the machine in your friend’s gym.

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If you are looking to set up a small fitness room in your home, you might want to consider the price point as well. Buying several machines for different parts of the body can cost you way more than a set of dumbbells.

How to Build Muscle with Dumbbells at Home

The charm a fit body holds can’t be neglected. Surely, we’re all captivated by the beauty of abs and curls, but you can’t expect them to grow on you overnight. What it requires is a lot of patience, hard work, and effort to the body you’ve always wished for finally becomes a reality.

To ease your process, we’ve tried, experimented, and jotted down some of the most effective workout strategies you can do at home. These only require dumbbells and, obviously, your undivided motivation.

The Lying Dumbbell Curl

(Biceps and surrounding areas)

To complete this workout, you will need a bench. Then, follow these steps:

  • Firstly, stretch your body and lie straight on the bench with your shoulders straight.
  • Hold the dumbbells in both hands and keep your arms straight for now.
  • Extend arms and start to bring the dumbbells towards the shoulders.
  • Slowly bring the dumbbells to their initial position. Rest for a few seconds and repeat until a set is completed. You may do this 10 to 20 times in a single set if you’re not too exhausted.

Important Tips

  • Use lightweight dumbbells for this exercise.
  • Stabilize your elbow throughout this routine.
  • Flex your biceps when moving the dumbbells towards the shoulder.
  • Do one to two sets of 15 repetitions each.

Dumbbell Deadlift

(Calves, Glutes, Quads, Lower back, and Hamstrings)

To try this workout, follow the steps below:

  • Stand firmly with your feet shoulder-width apart. Your shoulder should align with your feet.
  • Hold both dumbbells in your hands with the palms facing your body.
  • Slowly begin to move your body downwards.
  • Apply some pressure on your feet to stand back up, and go to the initial position. Repeat until you feel exhausted.

Important Tips

  • While moving down, ensure the posture of your back is straight and firm. The head should be facing straight up, and your body should be bending down.
  • While moving up, involve your back and push your hips in the forward direction.
  • To gain maximum strength from this exercise, keep your hips in a neutral position and do not bend excessively.
  • Do one to two sets of repetitions each.

Bent-Over Barbell Row

(Shoulders, biceps, traps, and rhomboids)

To do the bent-over barbell row, follow these steps:

  • Hold both dumbbells in your hands with the palms facing your body.
  • Bend your knees and slowly begin to bring your upper body forward.
  • Hold the dumbbells perpendicular to the floor.
  • Bring the dumbbells towards your chest.
  • Now, move the dumbbells back to their initial position and repeat.

Important Tips

  • If you have severe back pain issues, it is recommended to consult with a physician before continuing with this exercise.
  • To make the most of the exercise and keep your back secure, you should always wear a belt near your stomach line.
  • Keep your back as straight as possible throughout the exercise.
  • Use of forearms is recommended for this exercise.
  • When lifting the dumbbells to the chest, squeeze the back muscles and take a pause.
  • Don’t forget the inhale and exhale technique after every repetition.
  • The repetition sets differ for this workout or can be personal, depending on how many you can do at a single time.

Seated Cuban Press

(Shoulders and triceps)

To complete this workout, you will require a chair.

  • Sit on a chair with your back straight against it. Keep the dumbbells on your knee. This is the initial position.
  • Lift the dumbbells up as your elbows are in level with the shoulders.
  • To move to the next position, do an external rotation of your arms as your dumbbells are right above your elbows.
  • Move your arms straight up and bring the dumbbells as close as possible.
  • For repetitions, try reversing the process.

Important Tips

  • Keep your shoulder blades down to avoid the lifting of traps.
  • Make a 90-degree angle when the dumbbells are above your elbows.
  • Do two sets of 12 to 15 repetitions each.


We’re sure that, by now, you now know how to build muscle with dumbbells at home. Have some faith and try out these effective exercises to see the results. A gym myth you must have heard is that heavy weights with low repetitions can help you increase the muscle in no time. Well, it is not necessary.

Neither do you need excessively heavy weights nor a large workout space to start focusing on your fitness. Start from the comfort of your home with low to medium weight dumbbells, which are both affordable and effective.

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