Finding workout time becomes a challenge for every man at some point in his life. It makes no difference if you’re a former bodybuilder or expert on time management. This is the era of raising little children (i.e., any child under the age of 18), homeownership, and reaching your stride in your profession. Don’t waste your money on a gym membership you’ll never use or a road bike or paddleboard that will sit in your garage. Instead, set out time out of the responsibilities of the family, job, and career for a man’s 15-minute dumbbell workout—a window that will most likely occur before everyone gets out of bed.
You’ll only need one piece of equipment to get started: a pair of dumbbells. Working for 60 seconds on each exercise, you’ll cycle through four exercises, three rounds at a time, with a minute of rest in between. The AMRAP (as many reps as possible) format will rev up your metabolism and send endorphins into overdrive.
A man’s 15-minute dumbbell workout will go as follows:
1. Romanian Deadlift using Dumbbells-
Why it works: RDLs are fantastic for strengthening your back while also developing correct activation patterns in your hamstrings and glutes. RDLs help stimulate these regions at the start of the exercise because you probably spend most of your day sitting in a car or at a desk. RDL’s are also one of the best dumbbell exercises to build muscles.
Start with a modest set of dumbbells and work your way up. The form is very important for getting the most out of the RDL. Instead of bending forward, imagine the exercise as reclining back with your torso going forward instead of staying upright. While performing this dumbbell workout for men, 10 repetitions should be done.
2. Biceps Curl using Dumbbells-
Why does it work? It’s a tried-and-true method for biceps development that’s both simple and difficult. You were probably going to do these anyway, right? Bicep curls are also one of the most basic and the most important to be on the list of best dumbbell workouts and exercises for men.
To perform this exercise, stand with your feet shoulder-width apart and your biceps at your sides. Lift the dumbbells to your shoulders while rotating your hands to the ceiling, keeping your elbows stationary. Maintain a straight back and firm abs. Return to your original starting position. Once again, 10 repetitions should be done while performing this exercise.
Bicep curls can also be performed as an isolation exercise.
3. Rowing in the upright position-
Why it works: It’s a simple yet powerful compound action that develops and stabilizes the shoulders, upper back, and triceps while also challenging them.
How to do it: Instead of a barbell, use dumbbells. Hold dumbbells palms down in front of your body while standing with your feet hip-width apart. Raise the dumbbells vertically, elbows to the ceiling, while maintaining your shoulder blades back and your chest up. Return to your original starting position. 10 reps should be done to perform this man’s 15-minute dumbbell workout.
Also, read How to get rid of flabby arms.
4. Dumbbell Split Squat-
Next on the list of best dumbbell workouts and exercises is a dumbbell split squat. The Bulgarian/dumbbell split squat is essentially a lunge variant that works your quads, glutes, and hips like a traditional squat while also challenging your balance.
Step out into a lunge while holding the dumbbells at arm’s length at your sides. To drop your hips, squat back and down. Drive your weight back up with the front leg without allowing your back knee to hit the floor.
It is important to note that all of the exercises and dumbbell workouts can be performed at home with a little bit of upgrade.
5. Renegade Row-
This simple yet surprisingly difficult exercise targets the biceps, back, shoulders, and triceps and is one of the best dumbbell exercises for building muscle.
Start with your hands on dumbbells positioned shoulder-width apart in the top position of a push-up. While balancing on the opposite hand and feet, row one dumbbell to the side of your torso. At the peak, pause for one second before carefully returning the weight to the starting position. Rep on the other side. Pro tip: Try to maintain as much torso stability as possible.
It’s important to stay pumped up while working out. Check out this list of songs to boost your adrenaline while working out.
6. Lateral Lunges with a dumbbell-
Why it works: One of the first victims of a sedentary lifestyle is lateral movement. This dumbbell workout for men can help you loosen up your hips and recover lateral mobility.
How to do it: Stand with your elbows up and dumbbells on your shoulders. Step to one side and squat with the stepping leg while maintaining the other leg straight. Push up with the bent leg to return to the starting position. Repeat the action after switching sides.
Also, read how to make your muscles big in no time.
If your schedule is too hectic to even contemplate it, carving out a few minutes for exercise may seem challenging at first, but you’ll be glad you did it afterward. Working out provides a variety of health advantages, from improving your resistance to helping you sleep better at night. A man’s 15-minute dumbbell workout may appear to be a very attractive approach to burn a significant number of calories. Workouts don’t have to take a long time to be interesting or effective. If done correctly and with enough strength, a 15-minute workout may get your heart pounding and your muscles working.
The greatest part is that other than a pair of running shoes and a set of dumbbells, no extra equipment is necessary. Pushups, air squats, and situps are all bodyweight-based strength exercises. So, wherever your Christmas travels take you this season, you don’t have to miss a single day of this program. When beginners are given the chance to conduct a flexible workout, the Workout Challenge for Beginners becomes extremely simple.