• Shruti GOCHHWAL

11 Home Gym Exercises to Work out at Home

When it comes to health and fitness, especially working out, you cannot prevent people from falling into the trap of a common misconception. Most think that they need an expensive gym membership to bring out the spirit of a fitness enthusiast in them.

However the reality is quite different. Of course the importance of gym in attaining a well-defined muscular physique cannot be denied as it houses several machines that work each and every part of the body effectively. But if you cannot make it to the gym due to certain constraints then also it’s not impossible to achieve the same results at home. Your home gym setup requires only a few dumbbells, barbell rods, weight plates (optional), and of course your determination to use them.

Best Home Gym Exercises to Get Fit in Your Comfort Zone

  1. Squats

  2. Lunges

  3. Deadlifts

  4. Rows

  5. Overhead press

  6. Bench press

  7. Incline bench press

  8. Pushups

  9. Bicep curl

  10. Tricep dips

  11. Dumbbell swings

1.   Squats

squats exercise

Men performing dumbbell squats, Credit: Pixabay


It is the king of all exercises that works your entire body from your lower back to your calves. It can be made difficult by adding weights and easier by decreasing the amount of load. You only need a pair of dumbbells or a barbell to perform this move.

Stand straight with your legs hip-width apart. Hold a pair of dumbbells in each hand or place a barbell rod on the back of your shoulders. Keep your core tight, look ahead and lower yourself down till your hips are perpendicular to your feet. Now get back up to the starting position. Do 8-10 reps of this move.

2.   Lunges

lunges exercise

Woman performing lunges, Credit: Pixabay


It is another great full body move that can be performed with dumbbells or barbells. Stand straight and hold dumbells in both your hands. Alternately you can place a barbell on your shoulders. Breathe in and step on your leg back. Now lower yourself down till the knee of your back leg almost touches the floor. Get back up and repeat the same motion on the other leg. Perform 8-10 repetitions.

3.   Deadlifts

deadlifts gym exercise

Woman performing deadlifts, Credit: Pixabay


It is also a compound movement working your entire body. Keep a barbell or a pair of dumbbells in front of your legs. Bend down and hold them. Push your chest forward and keep your back straight. Brace your core and lift the barbell or dumbells from the ground. Come into a standing position, exhale, then lower back down. Repeat this movement for 8-10 repetitions.

4.   One-Arm Dumbbell Rows

dumbbell row

Man performing one-arm dumbbell row, Credit: Pixabay


If you want to work your back at home, doing rows with a dumbbell  is something you should definitely try out. Take a dumbbell and bring it up to your chest. Squeeze your shoulder blades and use your back muscles rather than your shoulder to pull the dumbbell back. Now lower it down slowly. Do this motion for 8-10 repetitions.

5.   Overhead Press

home gym ideas

Woman performing overhead, Credit: Pixabay


You can build boulder shoulders in the comfort of your home by using dumbbells and barbells. Stand straight with dumbbells in your hands. Lift your chest, inhale and push the dumbbell up towards the ceiling. Stop for one second then lower the dumbbell back down slowly till it’s in line with your ears. Press the dumbbells back up and repeat it for 8-10 reptions.

6.   Bench Press

bench press exercise

Man performing barbell bench press, Credit: Pixabay


Holding a dumbbell or barbell in your hands, lower yourself down on a bench. Lower the dumbbells towards your chest, weight for 1-2 seconds, then push the dumbbell upwards. Now bring the dumbbell down towards your chest. Repeat this motion for 8-10 reps.

7.   Incline Bench Press

bench press

Woman performing incline bench press, Credit: Pixabay


Repeat the same motion as described above, but on an incline bench and not on a flat bench. Do 8-10 repetitions of the motion. You can lower down the resistance on the incline bench press.

8.   Pushups

home gym ideas

Woman performing pushups, Credit: Pixabay


Take a plank position. Your whole body weight should be on your palms and toes. Brace your core and lower down your chest until your chest is hovering a few inches above the floor. Now get back up in the plank position. Repeat this motion for about 15-20 times.

9.   Bicep Curl

biceps

Man performing dumbbell bicep curls, Credit: Pixabay


Place a dumbbell in each of your hands, stand straight and tighten your core. Bend your elbows and bring the dumbells to your shoulders. Squeeze your bicep muscles. Now lower the dumbbells down until you are in the same starting position. Repeat it for 8-10 repetitions.

10. Tricep Dips

home gym ideas

Woman performing tricep dips, Credit: Pixabay


Put your hands on the edge of a bench or table. Extend your legs a few inches forward. Now lower your body using your elbows. Your upper arm should be below 90 degrees with the forearm. Repeat for about 10-15 repetitions.

11. Dumbbell Swings

swings exercise

Women performing dumbbell swing, Credit: Pixabay


Stand in a position where your feet are shoulder width apart. Hold a dumbbell with both your hands, squat and bring the dumbbell between your legs. Get back up while bringing the dumbbell upto your chest. Repeat this motion for about 15-20 times.

You can do all these exercises by purchasing weight machines for home online. You can purchase this Kore PVC 12 Kg Combo Home Gym Kit or this SX Fitness Home Gym Setup that will provide you with dumbbells and barbells. Having a set of weights along with some resistance bands will provide you with some of the best home gym ideas which otherwise will seem hard to imagine. You will be all set to crank out any intense workout in your home.

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