Biceps Workout at Home with Dumbbells in 10 Minutes | Upper Body Workout at Home

When You’re Stuck at home and can’t go to the gym especially in the lockdown situation, That means without packaging a bag and traipsing to the Gym, here are the few upper body workouts at home or biceps workout at home with dumbbells that you can do at home to maintain your fitness goals without spending more time as effectively as possible. so let’s get started.

To start your upper body workout from home all you need is some Floor space, dumbells(you can also use filled water bottles in case if you don’t have dumbells), and these exercises. All the moves in these exercises will hit your major muscles of the body including the back, legs, arms, chest, and abs in a short time period.

A. Upper body workouts at home

1. Glute Bridge:

• Now slowly squeeze your glutes and push through your heels to lift your hips off the floor so that your is in straight line shape from your shoulders to your knees.
• Squeeze and push your glutes to the top and slowly return to starting position by lowering your hips.
• Repeat this warmup for up to 30 seconds.

2. Bird Dog

• In starting position start your hands and knees in the tabletop position so that your wrists should be stacked under your shoulders and your knees should be stacked under your hips.
• Now extend your right-hand forwards.
• In the next step Squeeze your abs and return your arm and leg to the starting position.
• Now continue the exercise by the alternative sides.

3. Dead Bug

• In the starting position Lie face up with your extended towards the ceiling and your legs in a tabletop position (knees bent 90 degrees and stacked over your hips).
• Now extend your right leg slowly with your left arm overhead simultaneously and keep both a few inches away from the ground. Squeeze your butt and keep your core engaged, with your lower back pressed into the floor.
• In the next steps bring your leg and arm to the starting position.
• Now repeat on the other side by doing the same for at least 25 sec.

Read Also: Shoulder Triceps Workout For Females With only Dumbells

B. Biceps workout at home with /or Without dumbbells

1. Chest Press

• The chest press is one of the best to work on your chest. To start your chest press workout, lie on a bench and hold dumbbells up over to your chest.
• Now bend your elbows and lower to the weights until your elbows are at about a 90-degree angle.
• As in the next step, Press the weights back up and repeat.
• Lower and repeat for 1-3 sets of 8-16.

2. Overhead press with squats

• In the first step to do this workout just stand on your feet slightly wider than hip-width apart, a weight in both hands on the tops of your shoulders, and your palms should be facing in.
• Now engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and then bend your knees to lower into a squat.
• In this step drive through your heels to stand and squeeze your glutes at the top. when you’re standing, press the dumbbells over to your head, and keep your core engaged with hips tucked under to avoid arching your lower back.
• In this step slowly lower the weights back to your shoulders for one rep.
• Repeat this exercise at least 10 times.

3. Bent-Over Row

• For this upper body workout at home just stand and your feet should be hip-width apart, holding a weight in each hand with your arms at your sides as you’ve done in the previous exercise.
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• Engage your core and hinge forward at the hips, push your butt back, and bend your knees slightly so that your back is no lower than parallel to the floor. (it’s depending on your hip mobility and hamstring flexibility) Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
• Now pull the weights up towards your chest and keep your elbows hugged close to your body.
• Squeeze your shoulder blades for two seconds at the top of the movement.
• Now slowly lower the weights by extending your arms toward the floor and your one rep has been completed.
• Do 15-20 reps.

4. Lunges

• To start lunges keep your feet about hip-width distance.
• Step one back and drop your knee low to the ground.
• Lift back up and repeat before switching sides.
• Do 10-15 reps.

5. Cycling

• To start just lie on the floor and bring the knees into the chest.
• Now straighten the right leg as you twist the body.
• Bring your right elbow towards the left knee.
• Repeat on the other side as well.
• Repeat the same for 1-3 sets of 8-16 reps.

Read Also: Biceps Workout at Home with Dumbbells

6. Squats

• Start squats with holding weights in each hand and stand with feet about hip-distance apart.
• Bend your knees and lower into a squat, knees behind the toes, and squatting as low as you can.
• Now back to starting position and repeat for 1-3 sets of 8-16 reps.

7. Deadlifts

• To do Deadlifts just stand and keep your feet hip-width apart and hold weights in front of your thighs.
• Now tip from the hips and lower weights towards the floor, back flat, and shoulders back.
• Back to starting position & repeat the exercise for 1-3 sets of 8-16 reps.

8. Plank Up-down

• Start in a high plank with your palms flat on the floor, and your hands should be shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
• in the next step lower your left arm down so that your forearm is on the floor and then do the same with your right arm. You should now be in a forearm plank position.
• in the last step place your left hand back on the floor to extend your arm, and follow with your right arm, so that you end back in high plank.
• Keep your hips as still as possible so they are not swaying.
• Repeat the exercise 10-15 reps.