With these 16 best home workout exercises who says you can only train at a gym to build muscle and get ripped fast?
If you don’t live near a gym or you don’t have any spare cash to fork out for a membership, bring the gym to you. Using your bodyweight or some dumbbells you can effectively train in the comfort of your own home (or garage) to build muscle and get ripped.
Below are the best home workouts for men using dumbbells and bodyweight designed by expert trainer Paul Haslam that will be sure to build muscle and get ripped results.
BEST HOME WORKOUT DUMBBELL
BEST HOME WORKOUT EXERCISES #1 D’BELL SHOULDER PRESS – SETS 4 – REPS 12, 10, 8, 6
How to do it:
Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
Target: Shoulders
BEST HOME WORKOUT EXERCISES #2 D’BELL ROW – SETS 4 – REPS 12, 10, 8, 6
How to do it:
With dumbbells in each hand, bend at your hips with straight back, and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang at arm’s length. Row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together. Pause, lower the dumbbells, and repeat.
Target: Upper and Middle Back
BEST HOME WORKOUT EXERCISES #3 D’BELL BENCH – SETS 4 – REPS 12, 10, 8, 6
How to do it:
Lie on bench with dumbbells positioned to sides of chest with bent arm under each dumbbell. Press dumbbells up with elbows at sides until arms are extended. Lower weight to sides of upper chest until a slight stretch is felt in chest or shoulder and repeat.
Target: Chest
BEST HOME WORKOUT EXERCISES #4 D’BELL CURL – SETS 4 – REPS 12, 10, 8, 6
How to do it:
With dumbbells in each hand by your side and palms facing in raise the dumbbells up to your shoulder. Twist the dumbbell half way through the movement so that your palm is facing your bicep. Slowly lower the dumbbells, and repeat.
Target: Biceps
BEST HOME WORKOUT EXERCISES #5 D’BELL TRICEP EXT – SETS 4 – REPS 12, 10, 8, 6
How to do it:
Position dumbbell overhead with both hands under inner plate. With elbows overhead, lower forearm behind upper arm by flexing elbows. Raise dumbbell overhead by extending elbows while hyperextending wrists and repeat.
Target: Triceps
BEST HOME WORKOUT EXERCISES #6 D’BELL SQUAT – SETS 4 – REPS 12, 10, 8, 6
How to do it:
Position your legs in a shoulder width stance with the toes slightly pointed out. Holding a dumbbell in each hand, palms facing in, begin to slowly lower your torso by bending the knees until your thighs are parallel to the floor. Begin to raise your torso by pushing the floor with your heel and straighten the legs back to the starting position and repeat.
Target: Quadriceps
BEST HOME WORKOUT EXERCISES #7 AB BRIDGE – SETS 3 X 20 SECS
How to do it:
Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Raise your hips up to create a straight line from your knees to shoulders. Squeeze your core and try to pull your belly button back toward your spine. Hold for 20secs then lower.
Target: Abdominals
BEST HOME WORKOUT EXERCISES #8 D’BELL CRUNCH – SETS 3 X 10
How to do it:
Lie on the floor with dumbbells in each hand positioned straight over shoulders. Flex waist to raise upper torso from floor. Return until back of shoulders contact floor and repeat.
Target: Abdominals
BEST HOME WORKOUT BODYWEIGHT
BEST HOME WORKOUT EXERCISES #9 HANDSTAND PRESS – SETS 3 X MAX
How to do it:
Get into a tuck position and put your hands out about shoulder width in front of you. Try to get your hips higher than your shoulders by bending the arms and holding your bodyweight in the air. Press up and begin to straighten out your body. Repeat for max reps.
Target: Shoulders & Triceps
BEST HOME WORKOUT EXERCISES #10 HORIZONTAL PULL UP – SETS 3 X MAX
How to do it:
Hang underneath a bar (or beam around the house) with legs extended and your body stiff. Pull up until your chest almost touches the bar and lower until your arms are completely extended.
Target: Chest
BEST HOME WORKOUT EXERCISES #11 WEIGHTED PUSH UP – SETS 3 X MAX
How to do it:
Assume the push up position and then place a weight disc (or weighted object) between your shoulder blades. Lower to the bottom position, about 10cm above the floor. Hold for a count of 3, then push up to the start position.
Target: Chest & Shoulders
BEST HOME WORKOUT EXERCISES #12 CHIN UP – SETS 3 X MAX
How to do it:
Find a doorway or bar. Start with underhand narrow grip, then progress by first increasing hand spacing before graduating to the overhand grip. Pull yourself up toward the bar, leading with the chest. Drive your elbows toward the floor. Repeat.
Target: Biceps and Back
BEST HOME WORKOUT EXERCISES #13 DIPS – SETS 3 X MAX
How to do it:
Position yourself on a chair, supporting your weight on your hands and with your feet out in front of you. Slowly lower yourself. Hold in lower position before pushing back up until
Target: Triceps
BEST HOME WORKOUT EXERCISES #14 SINGLE LEG SQUAT – SETS 3 X MAX
How to do it:
Balance on one leg with opposite leg extended straight as high as possible. Squat down as far as possible while keeping leg lifted off floor. Raise body back up to original position until knee and hip of supporting leg is straight. Repeat. Continue with opposite leg.
Target: Legs
BEST HOME WORKOUT EXERCISES #15 AB ROLL OUT – SETS 3 X 10
How to do it:
Begin the movement in a kneeling position with the arms straight and the hands shoulder width apart on the bar directly in front of you. Roll the bar out as far as you can go, ideally to a position with the nose hovering just above the floor. The focus is on bringing the hips down in a smoothly and controlled.
Target: Lower Abs
BEST HOME WORKOUT EXERCISES #16 HANGING LEG RAISE – SETS 3 X 10
How to do it:
On an appropriate bar or beam assume the top position for the Bar Dip exercise with elbows locked. With the knees slightly bent, raise the legs as high as you can in front of the body. Minimise any swing by controlling the downward phase of the movement.
Target: Abdominals
To maximise results be sure to refuel your muscles with a high protein shake within 30mins of your workout.
*The best home workouts to get ripped on this website are provided as a guide only and therefore we recommend you ask a professional about correct function of equipment if you are unsure
