Want to grow big muscles but don’t have time for the gym? Or 'not having space' at home is your excuse? The solution? Easy!

Grab a pair of dumbbells, and you’re sorted. You need resistance, tension, and consistency, and dumbbells deliver all three while taking up almost no room.

Here are the exercises that you must try:

1. Goblet Squat

Goblet Squats are done when you need to target your lower muscles. Hold one dumbbell close to your chest and squat in one spot.

Keep the movements vertical in one place, or in other words, no walking lunges across the house

It’s recommended to do 4 sets of 8–12 reps.

2. Romanian Deadlift

Hold two dumbbells at the thigh level, push your hips back, and hinge in place to have that amazing hamstring burn. This exercise hits the glutes as well, but remember, you don’t have to walk around the corridor.

In this exercise, the dumbbells move in an up-and-down motion without any side swing. This workout is great for building the back muscles without any extra space.

It’s recommended to do 4 sets of 8–10 reps.

3. Bent-Over Row

Another back workout on the charts is the bent-over rows. Plant your feet, lean forward, and just row both the dumbbells towards the hips.

This exercise hits the lats, rear shoulders, biceps, and the upper back at the same time. In addition to that, bent-over rows are a proven mass builder for back thickness.

It’s recommended to do 4 sets of 8–12 reps.

4. Floor Chest Press

This is one of the very few dumbbells exercise which you can do to hit the chest without a bench. A proper execution will require you to lie on the floor and press dumbbells up to load the chest, shoulders, and triceps.

This exercise is proven to give more control, less shoulder strain, and solid chest tension. It’s recommended to do 4 sets of 6–12 reps.

5. Neutral-Grip Shoulder Press

This exercise requires a bench, but it saves space. Press dumbbells overhead with palms facing each other to hit the shoulders and upper chest.

This is one of the best exercises to hit the shoulders. In addition to that, it hits the upper chest part as well.

It’s recommended to do 4 sets of 6–10 reps.

Do you have a different list? We are excited to hear your recommendations!

Written by

Suryakant Das

Edited by

Joyita Das