Thread by @KarlApexFit

Can't get to the gym?

A set of dumbbells is all you need to get lean and strong.

Here are the Top 10 exercises you can use to hit every muscle group at home:

(Videos of each included)

1. Bent Over Rows

1. Bent Over Rows

Muscles targeted:

⚬ Rhomboids
⚬ Lats
⚬Traps

Tips:

⚬ Pull back through elbows
⚬ Avoid excess momentum
⚬ Pull elbows towards hips (not straight up)
⚬ Squeeze each contraction (quality execution is key)

2. Split Squats:

Muscles targeted:

⚬ Quads
⚬ Glutes
⚬ Hamstrings

Tips:

⚬ Stay facing forwards
⚬ Slow eccentric
⚬ Stop just before back knee hits the ground
⚬ Embrace for discomfort

*If you have knee issue move front foot further forward to avoid knee going past foot.

3. Goblet Squats:

Muscles targeted:

⚬ Quads
⚬ Glutes

Tips:

⚬ Feet flat on floor
⚬ Drop hips down
⚬ Work toward femur hitting parallel with floor

4. RDLs:

Muscles targeted:

⚬ Hamstrings
⚬ Spinal Erectors
⚬ Calves

(Entire posterior chain)

Tips:

⚬ Tilt at hips
⚬ Push hips back (closing car door with your butt holding grocery bags)
⚬ Do NOT round lower back
⚬ Once you feel stretch in hamstring return back up

5. Floor Press:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬Triceps

Tips:

⚬ Squeeze elbows towards each other at the top to engage the chest
⚬ Very slow and controlled movements
⚬ Stop at the bottom to avoid boucning the weight off the floor (quality is key)

6. Push Up:

Muscles targeted:

⚬ Chest
⚬ Delts
⚬ Triceps

Tips:

⚬ Neutral Grip (shoulder width)
⚬ Slow eccentric (avoid momentum)
⚬ Lower until sternum touches the ground
⚬ Explode back to the top and repeat

(Start with knees if full reps are too much)

7. Seated Shoulder Press

Muscles targeted:

⚬ Delts
⚬ Triceps

Tips:

⚬ Slowly Lower Weight
⚬ Go somewhere comfortable below elbows parallel to ground
⚬ Lift back up (dumbbells should not touch at the top)

8. Lateral Raise:

Muscles targeted:

⚬ Delts
⚬ Traps

Tips:

⚬ Use a light weight
⚬ Rotate wrists forward as you lift so pinky finger is always the highest
⚬ Elbows should always stap about your wrist
⚬ Use a very slow and controlled movement (leave your ego behind)

9. Tricep Over Head Extension

Muscles targeted:

⚬ Triceps

Tips:

⚬ Avoid flaring elbows too far
⚬ Try and keep elbows relatively still throughout the movement
⚬ Slowly lower weight behind head to feel a stretch in the tricep
⚬ Lift back up to full extension and squeeze.

10. Bicep Curls

Muscles targeted:

⚬ Biceps

Tips:

⚬ Full range of motion
⚬ Try and keep elbows relatively still throughout the movement
⚬ Squeeze at the top and lower the weight slowly

Not sure how to put these togethr?

Here are some simple workout options.

Bookmark this and give them a go.

Well there you have it...

10 simple exercises you can do anywhere with nothing but a set of dumbbells.

This will help hit every key muscle group in your body.

Now.

Is this as good as a gym?

Absolutely not.

Is it far superior to doing nothing?

Absolutely.

I hope it helps.

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