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The following article was published in our article directory on April 29, 2020.
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Simple Exercises You Can Do With Dumbbell Sets With Racks At Home

Article Category: Advice

Author Name: Jake

If you don't have enough time to go to the gym, investing in dumbbell sets with racks lets you do workouts at home to meet your fitness goals. Dumbbell exercises enable you to do strength training, which provides benefits such as:

Increasing your metabolism so you'll burn more fat
Lowering your risk for developing conditions such as osteoporosis
Strengthening your cardiovascular system
Increasing muscle mass

Having a dumbbell set gives you the flexibility to do different kinds of exercises. And a rack allows you to keep them neatly organized so you can grab the ones you need when you are ready to work out.

Here are some easy dumbbell exercises you can do at home:

Bicep Curls.

Hold a dumbbell in each hand, with arms hanging down and elbows at your side.
Lift the weights slowly to your shoulders, while keeping upper arms motionless.
Hold for a beat then lower your arms slowly until you reach starting position.
You can do the curls simultaneously or alternate between arms.
When deciding which weight to use, make sure it is not so heavy that you have difficulty lifting it. But it should be heavy enough that when you are doing the final few repetitions, completing them is a challenge.
Do ten to twelve repetitions if your goal is muscle growth.

Farmer's Walk.

Start with a pair of dumbbells that are equal to one-fourth your body weight.
Grab the dumbbells at the middle, or close to the middle, of their handles.
While carrying the dumbbells, your back should be straight but curved naturally while your shoulders should be level. The dumbbell should be parallel to the floor at all times, not tilting in one direction or another.
Start walking normally. You can walk 40 yards to begin with then gradually work your way up to longer distances as you increase the dumbbell weights.
Work your way up to carrying half your body weight. If you are serious about training, you can eventually carry your full body weight when doing this exercise.

Lateral Raise.

Start by carrying a light dumbbell in each hand, with your arms hanging at your side.
Lift the weights until your arms are parallel with the floor. Make sure that you don't 'cheat' by swinging the dumbbells.
Slowly lower the weights back to your side.
Work your way up to doing 10 to 12 repetitions.
If you feel your arms slowly moving forward, your dumbbells are too heavy. Use a lighter weight.

Forward Raises.

Start by holding a dumbbell in each hand, with your arms dangling by your sides. The dumbbells should be positioned beside each thigh.
Lift the weights up until your arms are in front and parallel to the floor. Your palms should be facing downward. Your elbows should be bent slightly so there will be less stress on your joints.
Return to the starting position slowly with a controlled motion. Exhale while doing this motion.
Aim to do ten to twelve repetitions per set. Use weights that are light enough that you won't be exhausted after doing the set but heavy enough that you feel challenged by the last few reps.

Keywords: best ankle weights, best inversion table, dumbbell sets with racks, mini stepper

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