15-minute dumbbell workout at the home

15-minute dumbbell workout at the home

15-minute dumbbell workout at the home: At this time Build muscle and get shredded with just a pair of the dumbbells at home with effective and efficient exercise you will reach your goals faster and can build muscles easier.

But do this exercise regularly. Do the exercise according to their time. so let's start the exercise. 

Please take 10 to 20 seconds to rest the afternoon every exercise.

Get ready to say "hello" to your biceps.

Exercises

1. Dumbbell pullover | ×15

In this exercise, you have to rely on the bench with your head slightly hanging off the age of the bench. Then extend your arms for your chest and hold a dumbbell with your hand interlock. Then keep your elbow tight, lower the dumbbell backward as low as you can, then slowly returns. Repeat the exercise.

2. Dumbbell plie squat | ×15

In this exercise, you have to stand with your feet a little wider than shoulder with apart and holding dumbbell in your hand. Lower your body until your has are parallel to the ground. Then return to the starting position and repeat this exercise.

3. Bent over row ×15

In this exercise, you have to stand with your feet shoulder with apart. Lean forward, slightly bend your knees, and sit your hip back, hold a dumbbell in each hand. Then behind you, I'll go and pull them backward. Then lower your hands, and repeat the exercise.

4. Dumbbell paddle boat | × 20

 In this exercise you have to start from a sitting position with a dumbbell in your hand and your leg lifted Off The Ground. Then bring the dumbbell to your left side, and linear upper body backward and stretch your leg at the same time. Then return to the starting position.

5. Arnold dumbbell press | × 15

In this exercise you have to hold a dumbbell in each hand. Then bend your elbow in front of you and keep your palm towards your body. Then raise your hands over your head while rotating you're to make your palm face forward. Then lower than and repeat.

6. Dumbbell lunges | × 20

In this exercise, you have to stand with your feet shoulder with apart and hold a dumbbell in each hand at each side. Then take a big step forward with your right leg and lower your body until your right eye is parallel to the floor. Then return to the starting position and switch to the other leg.

7. Dumbbell bench press | × 15

In this exercise, you have to lie on a bench and hold a dumbbell in each and full stop then extend your arms with your hands towards the ceiling and palm facing forward. Then vein and lower your elbows to your side, then push the dumbbells status. Repeat the exercise.

8. Dumbbell chest fly|  × 15

In this exercise, you have to learn on your bed with you nice and your feet flat on the floor. Then hold a number in each hand, and raise your arm toward the ceiling with your palm facing each other and elbow slightly been. Lower the dumbbells out to the side until your upper arms touch the ground. returns and repeat exercise.

9. Standing dumbbell calf raise | ×15

In this exercise, you have to hold a dumbbell in each hand at each side. Playing the ball of your feed on a wooden board or something similar and make sure your heels touch the floor then you are he is up off the floor, for at the top and then slowly lower than back to the starting position.

10. Alternate hammer curl | ×15

In this exercise you have to start with your feet shoulder with apart. The whole number in each and. Then extend your arms and place them at your side with a Palm facing each. Then when your left arm and raise the dumbbell to your shoulder, then lower it down. Sweet arm and repeat it.

11. Dumbbell Step-Up onto chair | ×20

In this exercise you have to hold a dumbbell in each hand at your side. Stand in front of fear. Then step up on the chair and step back down. The exercise work to strengthen the legs and buttocks.

12. Dumbbell kickback | ×16

In this exercise you have to start withstanding of right shoulder dumbbell in each hand by your side. Then lean forward, and bend your knees slightly. Then be in your elbows, and bring the dumbbells towards your chest. Then explain your answers behind you, and please your triceps. Bring the dumbbells back to your chase. Repeat the exercise.

13. Dumbbell Hip Hinge | ×12

In this you have to hold a dumbbell in each hand. Stand upright with your feet shoulder with apart. Then keep your feet back and behind your upper body while keeping your up your body state mother's slowly go back to the start position and repeat the exercise.

14. Shoulder stretch | 30 seconds

In this exercise you have to place one arm across your body, parallel to the ground, then use the other arm to pull the parallel am towards the chest. Then hold for a while, switch on, and repeat the excise. The inside arms trade during the exercise.


So friends, do this exercise seriously and carefully and do this exercise daily by visiting the page.
And if you want some other exercises according to you then just comment on the comment box.

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