Building muscle with dumbbell workout is one of the best exercises you can perform, and you won’t be needing any kind of fancy equipment during this type of workout. A pair of normal dumbbells or you can opt for best adjustable dumbbells before starting your 30-minute dumbbell workout program.
People who really yearn to gain muscles but doesn’t have time to go through extensive workout program should opt for 30-minute dumbbell exercise program. When you workout out with rubber or steel barbells, you can opt for the various type of training without covering a large amount of space and eating precious time of your busy schedule.
Working out with dumbbell provides a lot of versatility, and you won’t have to hit the gym on a daily basis to exercise with a dumbbell. This weight assists you to work on one side of your body at a time, and they are great because you can target particular area where you feel it lacks strength. You can find barbell anywhere like friend’s house or uncle’s garage.
You can even buy them without hampering your monthly budget they are quite cheap. Go through the following muscle workout with a dumbbell that you can finish in just 30 minutes, and you will find the result within few days.
Table of Contents
Dumbbell Floor Press
Dumbbell floor press should be your first exercise in the 30-minute muscle building program, and this gives a proper start to strengthen the muscles in the upper portion of the body. At first, you should lie on a flat floor, and it would be better if you can place a mat.
After this, you need to hold the dumbbell in each hand, and you should put your hand in such a way that the palms should face each other. Then you lower the dumbbell slowly until the triceps touch the floor but you should not rest your elbow. At least three sets should be performed with ten reps.
Bent Over Dumbbell Row
Bent over dumbbell row profoundly affects the lats of your body and you should carry out this exercise in three set with 15 reps on each side. At first, hold dumbbells in each hand and keep a fair distance between your feet.
Then you bend your hips slightly until your torso is parallel to the floor. While doing this exercise, your lower back should be kept in the natural arch, and you should slowly pull the dumbbell until your elbow is at the same level with your shoulder. You should do it in such a way that it put pressure on your lats.
Weighted Sit Up With Dumbbell
Weighted sit up is an eccentric dumbbell exercise that notches up the prowess of muscles of the lower part of the body. At first, you should lie on your back on a flat floor with a mattress over it and hold one dumbbell by placing them on your chest. You should put the other dumbbell between your feet.
Then you bend your knee in 90-degree angle while keeping the feet on the floor. Then by exerting pressure on the leg muscles and abs, you should perform sit ups and move the weight unswervingly overhead. You should perform two sets with five reps.
Renegade Row With Dumbbells
Renegade row is a crucial dumbbell exercise that you should perform during 30-minute muscle building program. At first, you should place two dumbbells on the floor, and they should be kept apart at shoulder distance. Then you need to go down into a push-up stance keeping a safe distance between your feet.
While going down in the push-up position, you should hold the dumbbell properly. Then you should push your body to the left side and slowly pull the right dumbbell towards your hip keeping the hand close your torso. Then you should simultaneously repeat the exercise in three sets.
Goblet Squat With Dumbbell
Goblet squat with dumbbell should be performed in three sets with 15 reps, and you should rest as little as possible because you won’t love to waste time. At first, you should stand in straight position with keeping a good distance between your feet. Then hold one end of the dumbbell with both the hand and keep it close to your chest.
The go for squat and go down as much as possible so that your knee come in between your leg. You shouldn’t lose the natural arch of your lower back. After you go down, use the muscle of your elbow to go up.
One-Arm Overhead Press
One overhead arm press is intended for shoulder, and you should adjust the weight of the dumbbell according to your capacity. You should go for three set and in every set, there should 15 reps at each side. At first, you should take one dumbbell in right hand and then push it up to the shoulder level by bending the elbow. You should keep your posture straight, and then you should push the right-hand overhead. You should repeat this same on the other side.
Single Leg Romanian Deadlift
In single leg Romanian deadlift, you need to first hold one dumbbell by facing the palm towards your body. After holding the weight in one hand, you should stand on the opposite leg while keeping the other slightly bent. Then you should lower your torso and bend your hip in the backward direction. You should lower your torso until the time you lose the balance. Lower your dumbbell so that you are parallel to the ground.
One Arm Swing
At first, you should hold one dumbbell with one hand while keeping a good distance between your feet. Then bend your hip slightly and swing the dumbbell between your leg. You can bend your knee accordingly and try to swing the dumbbell up to the shoulder.
These are the perfect exercise to build up a muscle within 30 min.
Santanu Majumdar is a part-time blogger and currently blogs at DailyFitnesstips4u.com. He is also a health and fitness lover who loves to share his ideas on health, fitness, and beauty. You can check him out on Twitter and Facebook