8 Easy At-Home Back & Abs Dumbbell Exercises

In today’s fast-paced time we are constantly trying to optimise our schedule to make time to follow our passion, spend time with our families, and squeeze in that workout session, that has been long overdue.


If hitting the gym every day isn’t something you can add to your schedule, you can always rent fitness equipment and set up a little gym at your home making it to simpler for you to workout at your own convenience.


7 Simple Chest & Arms At-Home Exercises
8 Easy Shoulder & Legs At-Home Exercises


Developing a strong back and core is of paramount importance to maintain posture, decrease lower back pains, and for continued development of your physique.


To help you reach your fitness goals from the comfort of your home we’ve listed out simple at-home workouts to help you strengthen your back and develop those six-pack abs you’ve always dreamt of.

  • Back
    • Kneeling one arm dumbbell row

      One arm dumbbell row

      credits: weighttraining.guide

      Put your one arm and knee on a bench and lift the dumbbell from the other arm. Bring the dumbbell straight up using just your arm, breathing out and keeping other parts still. Breathe in while bringing your arm back to starting position.

    • Wide row

      Dumbbell wide row exercise

      credits: weighttraining.guide

      Lift both the dumbbells and bring yourself into a squatting position with a slight bend in your back and knees. Raise the dumbbells straight up while breathing out without moving your back or knee. Breathe in as you bring the dumbbell to starting position.

    • Dumbbell deadlifts

      Dumbbell deadlifts

      credits: weighttraining.guide

      Grab a dumbbell in each of your arms while standing up. Flex your knees and back and bring the dumbbell straight down while breathing in. Breathe out as you raise yourself back up.

    • Back fly

      Dumbbell back fly

      credits: weighttraining.guide

      Lie down on a bench with your stomach facing down and holding dumbbells in both your arms, elbows at 90-degree angle. Raise your arms, breathing out till they are parallel to the ground. Bring arms to starting position, breathing in after a short pause.

  • Abs
    • Crunches

      Abs crunches

      credits: weighttraining.guide

      Lie down on your back with knees bent. Raise your upper body with the help of your upper abs till your shoulders are off the ground, looking straight up. Lower your body to starting position slowly.

    • Leg raise

      Leg raise for abs

      credits: weighttraining.guide

      Lie down on your back, raise your lower body till your legs are perpendicular to the ground. Lower your legs slowly to the starting position after a short pause.

    • Side bend

      dumbbell side bend

      credits: weighttraining.guide

      Hold the dumbbell in one of your arms while standing up. Lower your body to the side of the dumbbell without moving your hips. Bring your body to the starting position slowly after a short pause.

    • Planks
      Planks for abs

      credits: weighttraining.guide

      Lie facedown with your legs stretched, elbows bent directly under shoulder. Keep your feet hip-width apart and tuck your toes to raise your body to form a straight line from head to heels. Hold the position for as long as you can.


You don’t necessarily have to workout every day, or aim for a ripped body. Working out for even 3-4 days can go a long way ensuring you stay fit and healthy.


GrabOnRent is a Bangalore-based startup, providing a wide range of products across categories on rent. Visit our online store and rent treadmill, dumbbells, cycling machines and more from our selection wide selection of fitness equipment!

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