5 Dumbbell Exercises for Explosive Strength at Home

Dumbbell exercises for home training
You don’t need a gym to get stronger. With just a pair of dumbbells, you can build explosive strength, tone muscles, and improve overall performance. Here are 5 exercises you can do today.

🛑 WARNING: CONSULT A DOCTOR FIRST. The workouts on Elite Home Workouts are high-intensity and challenging. They are not medical advice. You follow these routines and assume all risk of injury entirely at your own discretion. Push hard, but push smart.

 1. Goblet Squats

• Hold a dumbbell close to your chest
 
• Feet shoulder-width apart
 
• Squat down slowly and rise explosively
 
• 3 sets of 12–15 reps

 2. Dumbbell Floor Press

 • Lie on your back, dumbbells in hands

 • Press up explosively, lower slowly

 • 3 sets of 12–15 reps

 3. Dumbbell Curls

 • Keep elbows close to body

• Curl dumbbells slowly up, squeeze biceps at top

 • 3 sets of 12–15 reps

 4. Dumbbell Shoulder Press

• Press dumbbells overhead

• Lower slowly

• 3 sets of 10–12 reps

 5. Bent-Over Rows

 • Hinge at hips, keep back flat

 • Pull dumbbells to chest

 • 3 sets of 12–15 reps


 Conclusion / CTA: Start with these 5 exercises and track your reps each week. You’ll notice strength and endurance improvements fast. Comment below and tell me which exercise you crushed today!


Want to train more at home? Check out these posts:  

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