Dumbells

curls baby

curls all day

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>>39216367

preacher curls

>>39216373
>>39216379
Cant tell if this is a meme

>>39216387
aye ty mang, good pic but what here is most effective?

>>39216367
Lateral Raises

>>39216367
as always: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

No idea why its not in the sticky. every musclegroup is being worked on, it has videos on all the exercises and generally a great thing for beginners. Do it for half a year and see where it takes you.

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Here OP, I made this just for you (and other people who need an infographic because the are allergic to google.)

>>39218369
There needs to be DB straight leg deadlifts here.

>>39218390
I feel the single leg dead-lifts are a variation that also hits the hammies very well - but allows for more overload using just (some probably lightweight) DBs. Same reason I included DB front squats instead of goblet squats. But if someone finds them too hard or unnecessary - they just can do straight-leg deads and goblet squats instead.

The point is you can get some pretty great results out of an adjustable DB set off a garage sale or Craigslist and probably a pull-up bar (if you don't have at least one chair and can't afford a wooden plank or a pair bricks then you have bigger problems.) The problem is probably going to be that for some people it's much harder to "remember" to work out every morning at home as opposed to when they go to a gym and know why they came.

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>>39216367
You can use dumbells to work chest, back, shoulders, biceps, triceps, legs.

Chest:
Dumbell Flys, Dumbell Bench Press (can be done on the floor if you don't have a bench), incline dumbell bench press

Back:
Dumbell row, shrugs, rear delt Flys, one legged deadlift

Shoulders:
Dumbell overhead press, lateral raise, dumbell front raise

Biceps:
Normal standing bicep curl and hammer curls.

Triceps: dumbell skullcrushers, tricep kickback, dumbell tricep extensions.

>>39218506
Kek I forgot legs oh my.

Legs:
Lunges, goblet squats, dumbell deadlifts, dumbell step ups, calf raises

You're going to have a pretty hard time training legs with basic home equipment, but as a starter you should be fine until a certain point.

I got back into lifting with some DBs and was doing fine until I hurt my back due to bad sitting posture. I made sure that I was doing all exercises with proper posture, it was just something incredibly stupid once I noticed what the hell I had done.

While my back heals is there anything that I can do in terms of exercise so that I don't sit on my ass for a month or so?

I'm having problems with bench pressing with my dumbbells, i want to increase my BP in weight because it's pretty light atm, but i can't get the dumbbells in position if i increase the weight. Any tips ?

>>39218527
You can use a lot of variations and tricks to make leg work with dumbbells more challenging, but yeah, after a while you're going to end up doing more for stability than strenght. Still, that point is probably at least a year off for most rank dyels.

People usually use 67-75% of their barbell weight with DBs, and going for 15 reps means you have to use 150% of your 1RM (1+n-reps/30.) So if you want to hit the equivalent of a 3plt 1RM BB bench - I doubt many beginners could get farther than that in a year - you only need each DB to weigh 30-35kg. So with: 2Xdecent DB bar, 4X1.25kg, 4X2.5kg, 4X5kg, 4X10kg - you can go pretty far. For legs you can use single-leg variants to make that amount of weight last you at least a year also.

>>39218602
https://www.youtube.com/watch?v=gJPGub6u2pg
Here ya go.
Alternatley:
>work-out with a buddy.
>make your core stronger.
>stick to higher reps.

>>39218636
Thx dude

>>39218619
>150% of your 1RM
*use 67& of your 1RM.

>>39218369
abs?

>>39216367
you can train every body-part with them, in most cases just as efficiently as with barbells or machines and in quite a few cases better/more easily than with the former. weight is weight.

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I work out at home and do everything with those. Don't let anyone tell you otherwise.
OHP, deads, squats, floor presses/flies, etc. Everything you need to do the basic motions and directions.

>>39221136
Sure a bench is a bench and the presses will go deeper and feel better but I still get the chest soreness so it works.