A fitness trainer discloses a six-exercise regimen, utilizing only two dumbbells, to reinforce your entire physique

Building muscle at home is a viable option, provided you offer your body sufficient resistance and use that resistance appropriately. Trainer Academy's certified strength coach, Domenic Angelino, has shared a six-move full-body workout that can be done at home using a pair of light-to-moderate weight dumbbells. This workout is designed to improve muscular strength, size, and endurance.

Lower Body Exercises

The lower body portion of the workout involves three exercises: Dumbbell goblet squat, Dumbbell lunge, and Dumbbell Romanian deadlift.

Dumbbell Goblet Squat: Stand upright, holding a dumbbell tight to your chest. Perform squats with sets of 3, reps of 6-8, and take a 90-second rest between sets.
Dumbbell Lunge: Stand with feet hip-width apart, holding a dumbbell in each hand. Perform lunges with sets of 3, reps of 8-10 on each side, and take a 60-second rest between sets.
Dumbbell Romanian Deadlift: Stand upright, holding a dumbbell in each hand. Perform deadlifts with sets of 3, reps of 10-12, and take a 45-second rest between sets.

Upper Body Exercises

The upper body portion of the workout also consists of three exercises: Dumbbell floor press, Single-arm bent-over row, and Rear delt fly.

Dumbbell Floor Press: Lie on the floor, holding a dumbbell in each hand just above your chest. Perform presses with sets of 3, reps of 6-8, and take a 90-second rest between sets.
Single-arm Bent-Over Row: Hold a dumbbell in one hand, bend over at the waist, and perform rows with sets of 3, reps of 8-10. Take a 60-second rest between sets (no rest period specified for the Rear delt fly exercise).
Rear Delt Fly: Hold a dumbbell in each hand with your arms by your side and your palms facing inwards. Keep your back flat, hinge at the hips until your torso is almost parallel with the ground, and raise the dumbbells out to your sides until your arms are roughly level with your torso, then control the dumbbells back to the starting position. Perform this exercise with sets of 3, reps of 10-12, and take a 45-second rest between sets.

Benefits of the Workout

Strengthening the muscles targeted by the Rear delt fly exercise can help rectify discomfort and mobility issues caused by hunched shoulders. This workout, including the Rear delt fly exercise, can help build strength, muscle, and endurance. Regularly lifting challenging weights will prompt adaptations in muscle strength and size.

To train with weights at home, we recommend a pair of adjustable dumbbells, which have different weight settings so you can pick an appropriate weight for the exercise, as well as increase the difficulty as you get stronger.