But can you get a good chest and triceps workout at home? And what if all you have is a pair of light dumbbells?

In this post, you’re going to get an awesome workout for your chest and triceps. And it’s not going to matter how much weight you’re lifting.

I’m going to show you some ways to make your workout more intense. Even with lighter dumbbells.

I’m writing this post during the time when we’re all under quarantine and most gyms around the world are closed.

This post is not intended to knock lifting heavy weight. Rather, it’s intended for those times when you can’t make it to the gym or your gym is closed for whatever reason.

If you already train at home, this is an awesome workout to add to your training routine.

Your Chest and Triceps Workout at Home

Let’s get into the meat and potatoes right away – your workout. Naturally, you’ll start with chest and finish with triceps.

Here are some important notes about the workout:

• You need 2 pieces of equipment – dumbbells and a bench
• A rep range is listed for each exercise as this will depend on the amount of weight you’re using (for ‘at home workouts’ I’m assuming you may not have access to heavier dumbbells)
• Rest about 1 minute between each set
• You’ll be using some specific training methods for some exercises – I’ll explain these below…

Training Methods You’ll Use for Increased Intensity

Here’s what makes the workout interesting and more intense. And this is going to help you build muscle even with using light dumbbells.

Ending your last 5 reps with concentrated reps – For your first two exercises, dumbbell flyes and dumbbell press, you’ll do the last 5 reps as concentrated reps. This means…

• Doing these last few reps slower
• Focusing on the negative part of the rep, taking 3-5 seconds to lower the weight
• Holding a squeeze at the peak of those reps for 2-3 seconds

Unilateral reps – Your 3rd and final chest exercise will be unilateral dumbbell press. This gives your pecs more time under tension, which leads to muscle growth.

• Lower one dumbbell while holding the other up
• Don’t lock out the extended arm; have a slight bend in that elbow to keep the tension on the muscle, not your joints
• Once you press the dumbbell up, repeat with the opposite arm

Focused reps for triceps – There’s no ‘special’ technique or methods for your tricep exercises. But you do need to be 100% focused on forcing those muscles to work harder. Don’t just go through the motions.

• Contract/flex your triceps at the peak of each rep
• Force your triceps to work harder by slowing down the reps; don’t speed through these exercises
• Get a full range of motion for triceps

**Be sure to continue reading after the workout. I’m going to give you more tips for each exercise and show you ways to make these movements for effective for building muscle.

The Workout

Video: Training Chest and Triceps at Home

***In the video, I mentioned the pre-workout supplement I’m taking. You can read my full PreFIERCE review here.

Dumbbell Exercises for Chest and Triceps

Now, let’s go through each exercise in more depth. You’ll find images and a description of each exercise below. And I’ll share some best practices on how you can make each chest and triceps exercise more effective for building muscle at home.

Dumbbell Flyes

This is a standard dumbbell flye exercise but there are some ways to make this target your pecs more. And remember, this is one of the exercises you’re ending with concentrated reps.

• Make sure you get a deep stretch at the bottom of the movement; you don’t have to over-exaggerate here, but you want to feel that stretch
• Flex those pecs at the top of the movement; this is where you get the maximum muscle-building benefits
• If you rush through this exercise, you’ll miss the muscle building benefits; just going through the motions is not going to grant you the results you’re looking for

Dumbbell Press

Dumbbell press is an excellent chest-building exercise. It’s basic, but remember, you’re also ending with concentrated reps for dumbbell press.

• When you press the dumbbells up, focus on forcing your chest muscles to move the weight
• Also, concentrate on making your chest muscles feel the tension on the negative part of the press

Unilateral Dumbbell Press

If you want to take your chest workout to the next level, do unilateral dumbbell press. This is going to build more muscle because you’re keeping constant tension on your pecs throughout the entire set. And we all know that time under tension is what builds muscle.

• Start as if you’re doing a normal dumbbell press
• Only bring one dumbbell down towards your chest while holding the other up
• Don’t lockout that other arm; keep a slight bend in your elbow as I mentioned earlier as this will keep tension on your muscle, not your joints
• Get a nice contraction at the peak of each rep before lowering the other dumbbell

Lying Tricep Extensions

This exercise is a great mass builder for your triceps. And doing them with both dumbbells simultaneously places more tension on the muscle as you have to balance the dumbbells.

• Start by pressing the dumbbells directly above you, like a dumbbell chest press
• Turn your grip so that your palms are facing one another
• Keeping your elbows in the same position, bend your arms to lower the dumbbells towards your head
• You can go as low as the dumbbells being beside your head, a little deeper than 90 degrees
• As you press the dumbbells back up, make sure you’re forcing your triceps to do the work by keeping strict form
• At the top of the movement, you can rotate your wrists outward a little to get that extra contraction in your triceps

Overhead Single-Arm Tricep Extensions

You can do these standing or seated. Or you can alternate how you do them each workout for variety, which is always a good thing.

• Extend one arm holding the dumbbell above your head
• Slowly lower the dumbbell behind your head
• Use strict form and keep your elbow in that same position so that your triceps are forced to do the work
• Flex that muscle once you get to the top of the movement

**One additional tip is to start with the opposite arm every other workout. This helps even out the strength in both arms.

If you’d like more chest and arms workouts you can do at home with light dumbbells, check out these posts below:

Intense Chest Workout with Dumbbells at Home
Arm Circuit Workout at Home

Training Chest and Triceps at Home

Training at home is quite different than going to the gym. At the gym, you have an array of equipment and machines and access to different exercises.

At home, you may be limited. And in this case, we’re assuming you only have a pair of light dumbbells.

But that doesn’t mean you should skip your workouts. As you can see in this workout, there are techniques and methods you can use to increase your intensity.

Also, with the right mindset, you can build just as much muscle at home as you can in the gym. Don’t get me wrong – I’m an avid fan of lifting heavy. But it’s really not about how much weight you lift. It’s how hard you’re making your muscles work.

Part of having the ability to train harder is having 100% focus during your workouts. And there’s a specific pre-workout supplement that helps me with that, and can help you as well. So be sure to read my full review and experience on the pre-workout PreFIERC here.

Excuses Don’t Build Muscle,

Jason

You be thinking: ‘Are squats with dumbbells effective?’

They can be extremely effective. I’m going to show you 4 types of dumbbell squats you can do to build more muscle in your legs. And the best part is you can do these at home.

You’re also going to get a full leg workout using these variations of dumbbell squats. I have a specific sequence of how these exercises are performed to give you the best leg workout for building lower body muscle.

You’ll also get tips for each type of dumbbell squat that will help you target specific areas of your legs. So go drink your pre-workout and get ready for an awesome leg workout!

I’m writing this during the time when we’re all under quarantine and most gyms around the world are closed.

This post is not intended to knock lifting heavy weight. Rather, it’s intended for those times when you can’t make it to the gym or your gym is closed for whatever reason.

Many do not have heavier weights at home, and buying weights can be expensive. So this workout shows you how to use what you have to get an intense workout (or you can buy a pair of lighter dumbbells, which aren’t so expensive).

4 Types of Dumbbells Squats

Squats are awesome, plain and simple. But did you know that you have more options with dumbbells?

We’re going to dig into the different types of squats you can do. I’ll also explain the techniques and tips to make your leg muscles work harder and grow.

Regular Dumbbell Squats

You can call this a ‘regular dumbbell squat.’ It mimics the barbell squat. There’s just a subtle difference in how the weight is distributed.

With barbell squats, you have the barbell sitting on top of your traps. You can’t exactly put the weight of the dumbbells that far back, so instead the weight is distributed across your shoulders.

This is going to make dumbbell squats feel different. And if you’ve never done them, your legs will be sore the next day in places they usually aren’t.

Here are some tips on how to make your dumbbell squats more effective:

• Start by holding the dumbbells over your shoulders as if you were getting ready to do a shoulder press
• Take a medium stance with your feet a little further than shoulder width apart
• As you squat, make sure you keep the dumbbells in the same position (you may have a natural tendency to move them)
• Do not round your back; rather, keep a slight arch in your lower back to prevent rounding, and poke your rear out as you squat down (this applies to all types of squats)
• Use a full range of motion
• Flex your quads and glutes as you return to the starting position
• With all squats, press with your heels (not with the balls of your feet)

*Some will hold the dumbbells by their side as if you were doing lunges. I personally prefer hold them up above your shoulders as explained above. But you can try both ways and see what works best for you.

Sumo Dumbbell Squats

Sumo squats will work muscles in your legs that you didn’t know you had. The movement is also quite diverse. At first, you’ll feel your inner thighs working. But when you start squatting back up, you’ll feel your outer quads.

This is an awesome and often underrated exercise for building legs. And it’s such a simple exercise to add to your leg workouts at home with dumbbells.

Here are some ways to make sumo squats work best for you:

• Start with a wide stance and also point your feet outward
• Hold one dumbbell with both hands in front of you, letting it hang close to your body (you don’t want the dumbbell away from your body)
• Make sure your knees stay out as you perform the dumbbell sumo squat
• The dumbbell should almost touch the ground before you come back up
• As you squat back up, try pushing your legs out even more as this will help activate your outer quads

Front Dumbbell Squats

Doing front dumbbell squats may at first look like regular dumbbell squats. But you’re going to be holding the dumbbells differently.

And this difference is going to shift how the weight is distributed across your body, which will impact which leg muscles are targeted more. In this case, your quads that are going to be super-targeted (now when you go to Super Target, you’re going to think of front dumbbell squats and you’ll be flexing your quads every step down the aisles…lol!).

Here are some ways to make sure you’re doing front dumbbell squats right:

• You’ll want to start with a slightly narrower stance that regular dumbbell squats
• Hold the dumbbells in front of you with your palms facing towards you (keep them close to your torso)
• Make sure you’re rear is poking out as you squat down
• Even though your legs are closer together, push your knees out and away from you as you squat back up to the starting position

Single-Leg Dumbbell Squats

Are you ready for the toughest leg exercise you’ll ever do? Single-leg squats are going to engage more muscles in your legs – muscles that you’ve probably never worked before.

This exercise requires you to have ultimate balance and stability. And doing this exercise is going to help you build that up, as well as building up your leg muscles.

Here’s how to do single-leg squats with dumbbells:

• With both hands, hold a dumbbell against your chest
• Take one leg and kick is back a little behind you, as you see in the images above
• As you squat with the other leg, lean your torso forward
• To help maintain your balance, keep your core tight and perform these reps a little slower than normal
• Once you get back to the starting position, do the same with the other leg (I find that alternating legs each rep works best as opposed to doing multiple reps one leg at a time).

*If you’re new to single-leg squats, I’m going suggest that you try these with no dumbbells at first; just use your own bodyweight.

Video: 4 Types of Dumbbell Squats

**In the video, you see me drinking my favorite pre-workout before I get started.

You can learn more about PreFIERCE here.

The Workout

Now, let’s combine the different variations of dumbbell squats and create a leg workout that you can do.

The exercises are in a strategic order. Each squat variation will compliment one another as you go through the workout, giving you a well-rounded pump and burn in your quads and glutes.

Here are a few notes about the workout:

• Do 3 sets of each exercise
• Rest about 1 minute between sets
• The reps below are an example; this may be different for you depending on how much weight you’re using
• The reps will typically be higher for sumo squats because you’re only using one dumbbell
• For single-leg squats, feel free to start out with just your body weight until you get used to the exercise (this exercise requires an extreme amount of balance and stability, and doing these over time will help you build up that balance and stability!)

**Make sure you stretch your quads and hamstrings after doing this leg workout.

You can find what stretches I recommend for leg day in this post: 5 Stretches You Need After Your Leg Workout

Doing Dumbbell Squats at Home

Squats, in general, are indeed the king of exercises. They’re essential for building and shaping your leg muscles.

Whether your goal is to gain lower body muscle size or get ripped and toned legs, squats are going to be key. And now that you have these different types of dumbbell squats, you can target your leg muscles from all angles.

Lastly, I want to leave you with some additional resources for your leg workouts at home below:

• Legs and Shoulder Superset Workout at Home
• Leg Workout at Home with Light Dumbbells
• TruFIERCE PreFIERCE Pre-workout I’m taking

Excuses Don’t Build Muscle,

Jason

This will be a relatively quick workout; you should be done in about 20 minutes. You’re also going to learn a few cool techniques to make your workout more intense.

The best part is you don’t need any equipment other than a pair of dumbbells. I’ll even show you how to get a good workout if all you have are light dumbbells.

I’m writing this during the time when we’re all under quarantine and most gyms around the world are closed.

This post is not intended to knock lifting heavy weight. Rather, it’s intended for those times when you can’t make it to the gym or your gym is closed for whatever reason.

Many do not have heavier weights at home, and buying weights can be expensive. So this workout shows you how to use what you have to get an intense workout (or you can buy a pair of lighter dumbbells, which aren’t so expensive).

Shoulders and Arms: The Workout

Alright, here’s the full workout for shoulders and arms. But first, let’s go over a few notes before you start…

• You’re going to do 3 sets of each exercise
• Rest 1 minute between exercises
• For arms, you’ll be supersetting a bicep with a tricep exercise, so you’ll do 3 supersets (and rest 1 minute between the supersets for each)
• Make sure you have a dedicated and clear area at home for this workout
• You can essentially use the same dumbbells (same weight) for each exercise

**I’ll go into more depth explaining the techniques and exercises below the workout.

So be sure to read through those as you’ll find helpful tips to make your workouts at home more effective.

The Workout

**In the video above, I talk briefly about this awesome pre-workout I’m taking called PREFIERCE by TRUFIERCE.

You can learn more about PREFIERCE BY TRUFIERCE here.

Workout Methods Explained

Now, let’s dig deeper into the methods and techniques used in this workout. Building muscle at home can be a challenge, especially if you have limited weights and equipment.

But that’s okay because using these methods will make your workouts more intense and help you build muscle more effectively.

Extended Sets with Unilateral Reps

For the first exercises, standing dumbbell overhead press, you’re combining unilateral reps with ‘regular’ reps in one set. That essentially makes this an extended set. It also makes the exercise way more intense!

You’ll start right out of the gate with unilateral reps for your first 10 reps. Then you’ll immediately pump out 10 more reps with more arms, simultaneously.

• First 10 reps = unilateral
• Next 10 reps = both arms, simultaneously

Those unilateral sets make your shoulders work harder so by the time you get to your regular reps, your muscles will be pre-exhausted.

*If you’d like to learn more about unilateral workouts, check out my post: Unilateral Workout for Chest and Back At Home

Supersets for Arms

Chances are you’re already familiar with doing supersets. But there’s a little caveat to this particular workout.

Instead of going from, let’s say a bicep to another bicep exercise, you’re working the opposing muscle in the superset. This is called ‘agonist-antagonist sets.’

In this case, you’ll start with a tricep exercise. The reason for that is because your triceps make up the most of your arm mass. This method gives you that entire pump in your arms.

• Tricep exercise
• no rest!
• Bicep exercise

Talk about a pump! Your arms will be pumped and jacked up-looking from all angles after doing these supersets.

*Here’s a workout you may also like to try for arms using supersets in this post: Arm Circuit Dumbbell Workout At Home with Supersets

Dumbbell Exercises for Shoulders and Arms Explained

Now, I’m going to give you a chest and back workout where you use unilateral sets with other non-unilateral exercises. This is more in line with a standard bodybuilding style workout.

Standing Dumbbell Press

• Start in the standing position by pressing both dumbbells over your head
• In a controlled manner, bring one dumbbell down while holding the other arm up in that steady position
• Press the dumbbell back and repeat with the other arm
• As instructed in the ‘methods’ section above, you’ll do this (unilateral reps) for 10 reps and then do 10 reps with the arms, simultaneously

Lateral Raises (Single-Arm)

• Find something to brace your arm on, like the pole you see me holding on to (this is a column on the patio)
• Hold the dumbbell with your other arm and raise it up
• You don’t have to go too high (like many do); you want to keep the stress on the shoulder muscle, not your joints
• When you release the dumbbell, bring it back down to the starting position slow, and controlled; this will work the muscle even harder
• Once you do your set with the one arm, repeat with the other

Overhead Tricep Dumbbell Extensions

You’re doing 2 variations of overhead tricep extensions in this workout. The tips below apply to both variations.

• You’ll start by hold the dumbbell(s) over your head
• When you bring the dumbbell(s) down behind your head, make sure you keep the tension on your muscles (triceps)
• As you press the dumbbell(s) back up, flex your triceps at the peak of the rep

Dumbbell Curls

Like the exercises for triceps, you’ll also be doing 2 variations of dumbbell curls. The first is hammer curls, which you’ll do these with both arms simutaneously.

The other type of curls will be with a regular grip, palms facing outward. And you’ll alternate each arm. The below tips apply to both variations of curls. .

• Make sure you have a firm grip on the dumbbells before curling the weight up; this is going to help you contract your biceps harder, which will help build that muscle
• Keeping your body as straight as possible (no swaying or jerking), curl the dumbbell(s) up
• When you get to the ‘peak’ of each rep, flex your biceps hard
• Release slowly, with a controlled motion; this forces your biceps to do more work, helping them grow

*If you’d like a full dumbbell workout for all muscle groups, check out my post: Muscle Building Workout At Home with Dumbbells

The Secret to Training Shoulders and Arms at Home

Well, there’s actually no ‘secret’ to training your shoulders and arms at home. But there are a few things you need to consider if you want your workouts to be effective, especially for these muscles.

• You must force your muscles to do the work; don’t just go through the motions
• Use strict form meaning don’t jerk or use momentum to lift the dumbbells
• Flex your shoulders, triceps, and biceps at the top of each rep for the relevant muscle
• Do not allow any distractions during your workouts; stay focused
• Have a dedicated and cleared-out space for your workouts at home

In fact, you should apply these strategies to all of your workouts, in general. The reason I’m harping on these muscles is because it’s really easy to get caught up in just moving the weight from point A to B.

You have to stay focused throughout your workout and make every rep count. Especially when you’re training at home where it may be easier to get distracted.

I hope you give this workout a try. And feel free to share this post!

**Also, don’t forget to check out the pre-workout I’m taking called PREFIERCE.

Excuses Don’t Build Muscle,

Jason

And if you want to take your workout to the next level of intensity, I’m going to show you how to use unilateral sets for both chest and back exercises.

The good news is that you can do this even if all you have is a light pair of dumbbells.

In this post, you’ll get 2 different workouts you can do. Both have you training chest and back together.

And I’ll also go deeper into ways to make your workouts more effective with the unilateral method (wait until you do this; you’ll be super-pumped!). In fact, you’re going to make those light dumbbells feel heavy.

I’m writing this during the time when we’re all under quarantine and most gyms around the world are closed.

This post is not intended to knock lifting heavy weight. Rather, it’s intended for those times when you can’t make it to the gym or your gym is closed for whatever reason.

Many do not have heavier weights at home, and buying weights can be expensive. So this workout shows you how to use what you have to get an intense workout (or you can buy a pair of lighter dumbbells, which aren’t so expensive).

How to do Unilateral Sets

*If you’re already familiar with unilateral training, you can skip this part and scroll down to the next section.

So, what is unilateral training?

Robbie Fioritto from the Elite Performance Sports Gym gives a simple explanation below…

Unilateral training is a style of training in which you are only working one limb at a time.

Easy examples to think about are the traditional barbell bench press (using both arms to press the weight) and the barbell back squat (using both legs to squat the weight). 

UNILATERAL TRAINING – WHAT IT IS AND SHOULD YOU BE DOING IT? by Bobby Fioritto M.S., https://www.elitesportsperformancegym.com/unilateral-training

Now, we’re going to make this more intense by keeping constant tension on the muscle of non-working limb. And I’ll explain that further below.

Your goal here is to increase time under tension for your muscles. That leads to more muscle growth.

Unilateral Exercises for Chest and Back

There are 2 key exercises you’ll be using the unilateral method for.

1. Dumbbell press (the exercise we just went over as an example)
2. Dumbbell bent-over rows

How to do Unilateral Dumbbell Press

• Press both dumbbells up
• Bring one arm down while keeping the other arm up
• Once you press the one dumbbell back up, bring the opposite arm down, reversing the pattern
• Once both arms have done their job, you can count that as 1 unilateral rep

How to do Unilateral Dumbbell Bent-over Rows

• Pull both dumbbells towards your lower torso and hold them there
• Bring one arm down while keeping the other arm up
• Once you pull the one dumbbell back up, bring the opposite arm down, reversing the pattern
• Same as above, that’s 1 total rep

This video below, which is actually the first workout in this post, shows you how to perform unilateral sets for both dumbbell bent-over rows and dumbbell press:

**I mentioned the pre-workout supplement I’m taking in this video. At the time of writing this, I had been taking this for more than 2 weeks. I never had to increase the dose beyond 3/4s a scoop and it delivered that same energy, mental focus, and pump every single workout!

GET BETTER WORKOUTS HERE

Chest and Back Workouts (2)

As I mentioned in the beginning, I’m going to give you 2 workouts you can do at home for training your chest and back together. You’ll need a bench and a pair of dumbbells for both.

And remember, light dumbbells are okay because I’m going to show you how to make these workouts super intense.

1) Unilateral-Only Chest and Back Workout

In theory, this first workout is extremely simple. But don’t let that fool you because it’s going to be tough!

You’re only doing 2 exercises here. And it’s all unilateral-based. However, you will be extending these sets by adding other techniques to the end of each set.

Here are some notes about the workout:

• You’ll be alternating chest and back exercises (instead of 3-4 sets of chest followed by 3-4 sets of back, you’ll do a chest exercise followed by a back exercise, then repeat)
• Rest about 1 minute between each set
• Once you do the unilateral part of your set, you’ll pump out regular reps, and you’ll follow that up with a few controlled reps; this is one giant, extended set

Here’s the workout…

Part I

This equals one ‘huge’ set! So you’ll essentially be doing around 30 or more reps.

Now, you’ll rest for 1 minute and do the same for the next exercise, which is dumbbell press…

Part II

Again, you’re hitting around 30 or more reps here. Rest for about 1 minute and go back to your bent-over rows.

You can repeat this cycle as many times as you want. In the video, I recommended doing 3-5 rounds of these exercises.

2) Chest and Back Workout with some Unilateral Sets

Now, I’m going to give you a chest and back workout where you use unilateral sets with other non-unilateral exercises. This is more in line with a standard bodybuilding style workout.

Here are some notes about the workout:

• You’ll still be alternating your chest and back exercises, but you’ll do multiple sets for each exercise before going to the next exercises (ex: 3-4 sets of the same exercise for back, then 3-4 sets of the same for chest)
• Rest about 45 seconds between each set
• You’re going to end your workout with unilateral sets; this allows you to focus on other exercises, but end your workout with the greatest of intensity

Note about reps:

Your rep ranges may be higher or lower depending on the amount of weight you use. For those with limited access to weights when all you have are a pair of light dumbbells, I challenge you to pump out as many reps as possible, like 30, 40, and even 50.

In addition, if you’d like to learn more about the benefits of training chest and back together, you can read about that and get another chest and back workout in my post here: Chest and Back Circuit Workout at Home with Dumbbells

I’ll also show you more methods to increase your workout intensity using lighter dumbbells in this post: How to Build Muscle at Home with Light Dumbbells

Chest and Back with Dumbbells

There’s no doubt that pushing and pulling heavy loads on a barbell will indeed build muscle. But the problem is you may not always have access to a gym or heavier weights.

And you now realize that with this whole situation of being under quarantine. Or what if your gym suddenly closes and there are no other options?

**There are ways to build your own home gym. You can read more about that here: Get the Blueprints to Building Your Own Home Gym, Cheap

Training with a light pair of dumbbells is better than not training at all. So make the most of what you have, or have access to at the time. And use these techniques, like unilateral sets, to make your workouts more intense, and more effective.

Excuses Don’t Build Muscle,

Jason

But hang in there with me. Because after you read this, you’re going to want to clear out a workout space in your home and train (so get your pre-workout ready!).

In this post, you’re going to learn how to build muscle with light dumbbells, even if all you have is a pair of light dumbbells.

I’m going to share 5 ways you can make your workouts at home more effective and more intense.

In fact, you’re going to be surprised how pumped your muscles are after doing a workout with these methods. You’re going to take your muscles to that furthest point and that’s where the muscle-building happens!

And the best part is you can do this from home. All you need is a pair of dumbbells and a bench.

I’m writing this during the time we’re on in quarantine and most gyms around the world are closed.

This post is not intended to knock lifting heavy weights. Rather, it’s intended for those times when you can’t make it to the gym or your gym is closed for whatever reason.

I’m teaching you ways to make your workouts at home more intense, even with lighter dumbbells.

Minimal Equipment You Need for Your Workouts at Home

You only need two pieces of home gym equipment to do the workouts and methods I’m going to show you below:

• Dumbbells
• Weight bench

It’s great to have 2-3 different sets of dumbbells. But it’s not necessary. With the techniques you’ll learn, you can get by with just one pair of light dumbbells.

You’ll need the weight bench for several exercises (mainly for chest and shoulders).

“What if I don’t have dumbbells or a weight bench at home?”

If you do not have any workout equipment, here are some helpful tips for buying gym equipment for your home, starting with the most feasible options:

• Check local gym equipment stores for used gear (like Play It Again Sports)
• Search online for used dumbbells and a bench on places like Craigslist or Facebook Marketplace
• Some pawnshops may have weight, but call around first
• You can always buy new, but that’s the most expensive route

Note: Buying dumbbells can get expensive, so if you’re just starting out creating your home gym, just get one pair of light or moderate dumbbells. For men, a pair of 20’s will work just fine, and for women, start with 5’s or 10’s.

There’s no need to go broke trying to buy an entire rack of dumbbells. And you’ll see why below.

5 Ways to Make Your Workouts More Effective at Home

**In this video, I mentioned a pre-workout I’m taking called PreFierce.

You can read my full review and experience here: Jason’s PreFierce Results (and get my discount)

So, how exactly can you build muscle at home with just a light pair of dumbbells? First, you have to grasp this concept…

It’s not about how much weight you’re lifting; it’s about how hard your muscles are working.

The key is to force your muscles to work harder, no matter how much weight you’re lifting. And that’s the problem with lifting heavy; you’re focused too much on just moving the weight from point A to B. You’re not focused as much on working the actual muscle.

With lighter dumbbells, you can really focus on working those specific muscles, contracting them, and forcing them to move those weights. You’re not just mindlessly moving weight from point A to B.

Below are the 4 muscle-building methods you can try with your dumbbell workouts. I’ll explain each one and give you an example of how to use each in a workout routine.

1) Concentrated + Pump Reps

This first technique I want to share is combining 2 types of reps within the same set. I call this ‘concentrated + pump reps.’ This is my personal favorite for light dumbbell workouts, and here’s how they work together:

• Perform 10-15 concentrated reps, smooth and controlled
• Pump out 10-15 more reps (faster), or as many as you can do

*There’s no rest between these sets!

First, you’ll start with concentrated reps. The idea is to do the first 10-15 reps (depending on how much weight you’re using) with extreme control. This means taking longer to perform each rep, especially concentrating on the eccentric (negative) part of the rep.

You’ll also focus on the concentric part of the rep as well. Your goal is to have complete control of the weight, forcing your muscles to move the weight throughout the entire rep.

Concentrated reps increase the tempo and time under tension, which lengthens the muscle. This is going to change the way your muscles respond to exercise, ultimately leading to more muscle growth.

Remember, tension equals muscle growth. Slow down in general, get rid of the useless pauses, add some stretch emphasis where appropriate, squeeze hard and hold on peak contraction exercises and adjust your concentric and eccentric speeds to eliminate cheating and momentum.

‘Tempo & Tension Maximization For Advanced Bodybuilders!‘ Tom Venuto, bodybuilding.com, Jan 22, 2019

Now it’s time for the ‘pump reps.’ After doing 10-15 concentrated reps, you’re going to immediately pump out 10 more reps, or as many as you can do.

These will be a little faster than your normal rep speed. Your goal here is to finish your set by exhausting the muscle and pumping more blood into the muscle.

Here’s an example of using concentrated + pump reps in a chest workout with dumbbells. And this can be done at home, or anywhere.

*You’ll rest about 45 seconds to 1 minute between exercises. Then you can repeat the circuit (and repeat it again!).

Chest Workout Video Using Concentrated + Pump Reps

Below is a chest workout video you can do at home with dumbbells. This is the same workout as above, but there are some extra exercises thrown in, making it even more intense!

You can read more about this specific chest workout in my post: Intense Chest Workout at Home with Light Dumbbells

2) Rest-Pause Sets

One method that will really intensify your workouts is rest-pause sets. Here’s how they work:

• Perform a set
• Rest 10-15 seconds
• Perform another set of the same exercise, with the same weight

Rest-pause sets can be brutal. And they will force your muscles to work overtime.

The idea is to do a normal set for as many reps as you can do. At that point, you’ll rest anywhere for 10-15 seconds. Then you’ll pick up the same weight and do more reps.

Of course, you can expect to do far fewer reps on that 2nd set. But that’s the point. You’re pushing your muscles further so that they can grow.

Below is an example of using rest-pause sets with an arm workout:

Arm Workout Video Using Rest-Pause Sets

Below is a workout at home video using rest-pause sets for biceps and triceps. You’ll notice in the video that you’re also using the first method we talked about earlier.

If you’d like to read more about arm workouts you can do at home, read my post: Arm Circuit Workout at Home with Dumbbells: How to Maximize Your Pump

3) Supersetting Agonist-Antagonist Muscles

Another awesome way to build muscle at home using lighter dumbbells is by doing supersets. This method allows you to get more work done in a shorter amount of time.

And to make your workout even more intense, you’re not just doing regular supersets. There’s a specific strategy that includes working opposing muscle groups together; agonist and antagonist muscles.

*I have a post dedicated on teaching you how to work agonist and antagonist muscles together in an entire program here: Supersetting Agonist and Antagonist Muscle to Get Lean and Strong

Training chest and back together is a great example. And here’s how that will:

• Chest exercise – superset with
• Back exercise
• Rest 30 seconds
• Repeat with different exercises

Working opposing muscles together creates a different type of muscle pump. You will also burn more fat and improve your conditioning with this type of workout.

Here’s a chest and back workout below using supersets:

*Once you complete the circuit, you can do another round or two.

Chest and Back Superset Workout Video

This is the workout video supersetting chest and back. You can change the number of reps to make it more challenging.

You can read more about the chest and back workout in the video here in this post: Chest and Back Circuit Workout with Dumbbells at Home

4) High Rep Sets

Now we’re going to talk about extremely high rep sets. This is going to give you a major pump in whatever muscles you’re training.

You’re also going to use 2 other weight training methods to help you get those reps.

Method 1: Using one exercise

• Set a goal for the number of reps you want to aim for
• Do as many as you can to get to that goal
• If you don’t make it, use the rest-pause method (rest 10 seconds) and pump out more
• If you still don’t make your target rep goal, do another rest-pause

Method 2: Using multiple exercises

• Pick 3 exercises for that muscle
• Choose a modest target rep range for each exercise
• Superset those 3 exercises

*You’ll see exactly how to use both methods for a shoulder workout below.

In fact, here’s a conclusive study of how high reps can lead to more muscle growth:

These results suggest that low-load high volume resistance exercise is more effective in inducing acute muscle anabolism than high-load low volume or work matched resistance exercise modes.

‘Low-load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men‘ U.S. National Library of Medicine, PubMed.gov

It’s important to note that this method is different from the others. You will not be doing any concentrated reps here. It’s all about pumping more blood into your muscles.

Those light dumbbells are going to feel a lot heavier when you get to the end of your set.

But don’t get sloppy on your reps. Make sure you’re still focusing on making your muscles work harder by contracting them throughout each rep.

Here’s a high rep shoulder workout you can try. Start with ‘method 1’ as described above. Then finish with ‘method 2.’

Method 1: 50 reps with rest-pause sets

Realistically, your set will look something like this:

• 25 reps, rest for 10 seconds
• 15 reps, rest for 10 seconds
• 10 reps to complete 50 total reps

Method 2: 30 total reps supersetting 3 exercise

Do not rest between these sets. They need to be true supersets.

So the first exercise may feel light but that’s okay. By the time you get to the 3rd and final exercise, those light dumbbells are going to feel heavy.

High Rep Shoulder Workout Video

Here’s a video using high-rep sets for shoulders based on the workout above. Get ready for an extreme muscle pump!

You can also try my shoulders and legs workout in this post: Shoulders and Legs at Home: Superset Dumbbell Workout

5) Unilateral Sets

Another awesome way to make your workouts at home more effective is by doing unilateral sets. This method is going to greatly increase time under tension, which is a key to making your muscles grow.

This can be done with many upper body exercises. You’ll perform a rep with one arm while the other arm is maintaining resistance.

Let’s use seated dumbbell press as an example…

• You’ll press both dumbbells up over your head
• Lower one dumbbell while maintaining the extended position with your other arm
• Once you press the working arm back up, repeat with the other arm
• That makes 1 rep

You can also do this with dumbbell bent-over rows, dumbbell press (flat and incline for chest), dumbbell curls, and several other exercises.

Now, you probably would not do an entire workout using unilateral sets. But you can certainly mix this method with a regular workout.

Here’s a shoulder workout that uses unilateral sets (for seated dumbbell press).

Unilateral Explained in Video

This is the first video posted above in this article, but it starts right at the unilateral section:

After the unilateral example, you hear me talk about a new pre-workout I’m taking called PreFierce by TruFierce.

GET THE BEST WORKOUTS OF YOUR LIFE HERE

Making Light Dumbbells Feel Heavy

The key to building muscle isn’t so much in how much weight you use (or don’t use). It’s how hard you force your muscles to work.

You can actually grow more quality muscle using these methods I gave you. And this will allow you to make light dumbbells feel heavier.

Again, this is not knocking heavy lifting. There is indeed a place for that. But if you’re training at home with limited weight and equipment, this is the next best thing.

And remember, your goal is not to mindlessly move weight from point A to B. It’s to build and shape your muscles. You can do that with lighter dumbbells at home using these techniques.

Lastly, you’ll need to make sure you develop a strong mind-to-muscle connection. Building muscle has everything to do with how you focus and concentrate of each rep, making your muscles do the work, not just moving weights.

Excuses Don’t Build Muscle,

Jason

In this post, you’re going to learn how to build your back at home with light dumbbells. I’ll also give you a workout routine that you can do at home (in addition, there’s a video version of this exact workout below!).

Now, you see ‘20-Rep Back Workout‘ in the title. But these aren’t going to be normal reps. I’m going to take you through a specific method that makes your muscles work harder. In other words, those light dumbbells are going to feel much heavier.

In fact, you’re going to be surprised how pumped your back is after going through this routine. Those last few reps are going to be tough, and that’s where the muscle-building happens!

I’m writing this during the time of the COVID-19 coronavirus outbreak when most gyms around the world are closed.

This post is not intended to knock lifting heavy weights. Rather, it’s intended for those times when you can’t make it to the gym or your gym is closed for whatever reason.

I’m teaching you how to make your workouts at home more intense, even with lighter dumbbells.

What You Need for Your Back Workout at Home

You can do this light back routine with just a pair of dumbbells. But if you have a bench, that’s a plus.

There is one exercise where you’ll need something to brace yourself with one arm; dumbbell rows. If you don’t have a weight bench at home, most any sturdy surface will work. But a bench is ideal.

*You can usually find a good deal on a used weight bench online (Facebook Marketplace, Craigslist, eBay, etc.).

What if you only have super-light dumbbells? Can you still build muscle?

It’s not about how much weight you’re lifting; it’s about how hard your muscles are working. You have to force your muscles to work harder, and I’m going to show you an awesome method to help you do that.

So, I encourage you to use what you have for now. Doing something is better than nothing. At the time of writing this post, all I have are a pair of 15 and 20-pound dumbbells (you’ll see this in the video below).

Dumbbells and weights, in general, can be expensive. So don’t get obsessed with trying to buy an entire rack of dumbbells. Remember, I’m going to show you how to make your back workout more intense with lighter dumbbells.

Dumbbell Back Exercises

Training back at home is much different than in the gym. You have to get a little creative. So we’re going to go through the exercises you’ll be doing in this routine.

These exercises are also listed in the order you’ll be doing them. But we’ll get into those details more when we get to the workout routine.

Dumbbell Bent-over Rows

Your goal here is to mimic barbell bent-over rows. This movement is a well-known muscle-builder for back.

With dumbbells, you can a better range of motion. There’s also more balance involved. So you can really target your back muscles with dumbbell bent-over rows.

• Lean forward with a slight arch in your lower back just as you would with barbell rows
• Pull the dumbbells up towards your lower stomach
• Contract your back muscles at the top of the movement
• Make sure you get a full range of motion when returning tot he starting position (in other words, don’t cheat yourself)

Dumbbell Rows

These are regular dumbbell rows that you would do in the gym. It’s an awesome exercise for building and defining your back muscles.

As we discussed earlier, this is where having a weight bench comes in handy. If you don’t have a bench, find something similar to brace yourself with.

• Brace yourself with one knee and that same arm
• With the other arm, pull the dumbbell up towards your chest
• Get a good contraction at that point before releasing
• Use full range of motion
• Repeat with the other side

Renegade Rows

Renegade rows are one of the hardest back exercises you’ll ever do. This movement not only works your lats but also strengthens your core. You’re having to stabilize and support your body throughout the entire exercise.

• Start in a push-up position, gripping the dumbbells
• Tighten your core as you lift one dumbbell up as you would doing a dumbbell row
• Once you get back to the starting position, repeat with the other arm
• Keep your body and core throughout this exercise and stay focused

Reverse Grip Dumbbell Bent-Over Rows

You’re essentially doing the same movement as your first back exercise. But you’re using a reverse grip, which is going to work different areas of your back. You’ll feel your lower lats and middle part of your back muscles working.

• Like regular bent-over rows, lean forward with a slight arch in your lower back
• Pull the dumbbells up towards your lower stomach area
• Get a good contraction and use full range of motion

How to Make Light-Weight Rows Feel Heavy

Whether you’re using light or heavy dumbbells, the key to building muscle is to make your muscles work harder. And you may find it’s more efficient to use a lighter weight to do that.

How is that so?

Because lighter dumbbell allows you to concentrate your back muscles more throughout each rep. Remember, your goal isn’t to mindlessly move weight from point A to B. It’s to build your back muscles.

The key to building your back muscles is to make the weights feel heavy by concentrating on your muscles more throughout each rep.

20-Rep Method: Concentrated + Pump Reps

In this back routine, you’ll force your muscles to work hard by combining concentrated reps with what I call ‘pump’ reps. And you’ll do 10 reps of each in one set.

20-Rep Set = 10 concentrated reps + 10 pump reps

You’re going to perform those first 10 reps slow and with an extremely controlled motion. And you’ll be contracting your back muscles throughout the entire 10 reps.

This is going to feel light and may even feel a little awkward at first, especially if you’re used to lifting heavy dumbbells. But the more you focus on each rep, the harder the reps will become.

Once you finish your 10 concentrated reps, you’ll pump out 10 more reps. This is going to pump more blood into your muscles and further exhaust your back muscles. But don’t get sloppy on these; make sure you’re getting a full range of motion.

The concentrated + pump reps will be performed for all exercises except renegade rows. You’ll be alternating your arms every other rep for renegade rows, so you’ll just do 10 concentrated reps for each arm on those.
And that exercise is tough enough as it is!

20-Rep Back Routine at Home

Your back routine will be done in a circuit. This means you’ll go from one exercise to another instead of the typical bodybuilding workout where you do several sets of one exercise before going to the next exercise.

Here are some important notes for the workout:

• There is no rest between the controlled and pump reps (this makes a giant 20-rep set)
• Rest about 30 seconds in between exercises
• Make sure you’re getting a full range of motion for all exercises
• Focus on contracting and flexing your back muscles at the top of each rep, even the pump reps
• Once you complete the circuit, repeat it 2x (this will give you a total of 3-sets per exercise)

*If you’d like to learn more about how different rep ranges can help you build more muscle in the gym, read my post: High Reps vs Low Reps: Best Rep Ranges for Building Muscle

VIDEO: 20-Rep Back Workout at Home with Light Dumbbells

Below is the video showing you this high-rep back routine using light dumbbells:

*I also have a full workout routine for all body parts you can do at home with dumbbells-only in this post: Muscle Building Workout at Home with Dumbbells

Building Your Back Muscles with Lighter Dumbbells

Let me reiterate that this post is not preaching against lifting heavy weights. Lifting heavy is awesome for building muscle simply because it works.

This back workout with light dumbbells is for those times when you can’t make it to the gym. Or maybe you don’t have access to a gym and have minimal equipment at home. You could even use this workout for when you’re traveling as most hotel gyms do not have heavy dumbbells.

The point is use what you have and make the most of it.

And as you can clearly see, it’s not about how much weight you lift. It’s about how you lift it. You have to force your muscles to work harder. That’s exactly what I gave you in the methods and routine above.

Here are some additional tips to ta