7 Simple At-Home Chest & Arms Dumbbell Exercises

We all dream of having the perfect body. Puffed up chest, broad shoulder, bulging arms and the crowd’s favourite 6 packs abs! While most start working out with those goals in mind, they shouldn’t form the underlying reason for you to focus on getting fit.


Working out does not only lead to a better physique but also boosts happiness levels, provides better sleep at night, increases confidence levels, reduces the possibility of heart diseases and a lot more.


Not all can keep up with regular gym schedules while some miss out because of lack time others out of sheer laziness of walking to the gym but that should be no excuse for you to miss out on your workouts. So, we compiled a list of exercises that can be done from the comfort of your home with just a set of dumbbells.


  1. Chest
    1. Bench press

      Dumbbell bench press at home

      credits: www.weighttraining.guide

      Lie down on a flat bench and position the weights at shoulder width over your chest with palms facing away from you. Now, push the weights up while breathing out and lock your arms when at full stretch. Squeeze your chest and bring your arms down slowly while breathing in. Continue this for 3 sets of 10-12 repetitions each.

    2. Flyes

      Dumbbell chest fly at home

      credits: www.weighttraining.guide

      Lying down on a flat bench with the dumbbells positioned on your thigh. Raise each dumbbell right over the chest while maintaining a slight bend in your elbows to avoid stressing of bicep muscles. Bring down the dumbbells on either side in a wide arc while breathing in until a stretch is felt in the chest area. Bring your arms back to the initial position while breathing out and squeeze your chest muscles.

    3. Pullover

      Dumbell pullover at home

      credits: www.weighttraining.guide

      Lie down on a flat bench and hold one dumbbell over your chest with arms completely stretched out. Raise the dumbbells until they are perpendicular to the floor and lower it back after a short pause. Make sure to keep your arms extended by keeping still the angle of your elbows.

  2. Arms
    1. Biceps curl

      Dumbbell bicep curls at home

      credits: www.weighttraining.guide

      While in standing position spread your feet apart at shoulder width and position each of the dumbbells in either hand with palms facing each other. Raise your arms till they reach shoulder height. Avoid jerking your arms in order to reduce the effort of lifting and keep your arms still throughout the movement.

    2. Hammer curls

      Dumbbell hammer curls at home

      credits: www.weighttraining.guide

      The initial position of hammer curls is as similar to your biceps curls, the difference being in the position of your palms. Position your palms facing your body and raise your arms by curling your elbows and keeping your upper arms still.

    3. Kickback

      Dumbbell kickback at home

      credits: www.weighttraining.guide

      While standing, place one foot forward with a slight bend in the knees and other foot back to put in a semi-lunging position. Bend forward to make your body parallel to the ground. Lift the dumbbell with the other hand with the upper arm being parallel to your body. Push the dumbbell back by extending your elbow, return to the initial position after a short pause.

    4. Tricep extension
      Dumbbell triceps extension
      While standing up, hold one dumbbell behind your head with both your arms and your upper arms pointing straight up. Raise the dumbbell by curling your elbows and bring the dumbbell back down after a short pause.


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