Three effective bicep workouts to include in your routine are standard dumbbell curls, dumbbell concentration curls, and, barbell curls (standing position). Is …Apr 9, 2021 · This bicep workout with dumbbells is the perfect stand alone bicep dumbbell workout or can be used as a bicep finisher to end your workout session. Either wa... Dec 11, 2023 · By minimizing your transitions between movements and picking exercises that naturally feed into each other, you can get more work done in less time. Dumbbell Hammer Curl: 4 x 8. Seated Dumbbell ... Grab some Dumbbells between 5-30lbs and try this 10 Minute Lightweight Dumbbell Bicep & Forearm Workout. Complete two or three times every week. This is …Jan 10, 2018 · Exercise 1: Chin-Ups (Heavy Exercise to Stimulate Type II Fibers) You may be wondering what chin ups are doing in an arm routine, but in my opinion they are one of the best exercises to grow your biceps and scientific literature seems to agree with this. For example, this 2014 study by the American Council on Exercise compared EMG activation of ... Wide-Grip Barbell Curls. Spider Curls. Preacher Curls. Lying High Cable Curls. Concentration Curls. Inner Bicep Curls. Suspension Curls. Chin-Ups. Below you will find the best short head bicep exercises for adding strength, mass, width, and thickness to your upper arms.Body Part Arms. Begin standing with your arms at your sides, feet hip-width apart. Hold a pair of dumbbells at your sides. Keeping your elbow close to your side, curl your right dumbbell up toward your shoulder, then control the weight back down. Then, curl the left dumbbell to the left shoulder, lowering the weight with control.Press your entire back, butt, and upper arms against the wall, holding the dumbbells in each hand. Curl the dumbbells up until your forearms are parallel to the ground. Pause for a beat, then ...5. One Arm High Cable Curl. The High Cable Curl is a great exercise for hitting the short (inner) head of the biceps, which builds width and thickness in the muscle. It is one of the best Short head bicep exercises. There are two main versions of the high cable curl: one-arm and two-arm.Apr 25, 2023 · Keep your arms straight but don’t lock out your elbows. Squeeze your inner biceps to curl the dumbbells toward your shoulders. Pause when your forearms are vertical and almost touching your biceps. Squeeze your short bicep head at the point of peak contraction. Slowly lower the dumbbells to their starting position. Dumbbells are also a prime choice for most bicep curl variations. Exercises like Zottman curls and incline curls require dumbbells for success. Chest and bicep workout #1 . Set A. A1) Incline Dumbbell Bench Press – 3 sets x 8 reps. A2) Alternating Incline Dumbbell Curls – 3 sets x 6 reps. Rest: 30-90 seconds between each exercise. …The biceps and triceps muscles are used to bend and extend the arm, while the deltoids are the muscles that lift the arm. When the bicep muscle contracts or flexes, it bends the fo...Makes Cents. Advertisement. Dumbbell curls: Hold a dumbbell in each hand, palms facing forward. Bend your elbows to curl the dumbbells up toward you. You …Instructions. The dumbbell hammer curl is one of the most important dumbbell exercises for biceps and has many variations. Grab one dumbbell in each hand along the sides of your body, palms facing your body. Raise both dumbbells by curling your elbows and lower them down after a short pause. Keep your upper arms still throughout. Doing bicep exercises with dumbbells is a great way to get those dream “peaks” as you can target the different heads of your biceps just by changing the grip. Plus dumbbells are easy on your joints and allow for a greater range of motion resulting in higher muscle growth. In this blog, we’re going to show you the best bicep exercises with ...Apr 9, 2021 · This bicep workout with dumbbells is the perfect stand alone bicep dumbbell workout or can be used as a bicep finisher to end your workout session. Either wa... The Incline Dumbbell Curl is the best exercise for hitting the biceps in the beginning portion of the strength curve. We can take further advantage of the long muscle heads being on stretch using another intensity …4 days ago · Hammer Curls. Zottman Curls. Spider Curls. Drag Curls. Concentration Curls. Incline Dumbbell Curl. Preacher Curl. As a strength and conditioning coach, I ask athletes to use different bicep exercises with various grips. This helps to change muscular recruitment and target specific bicep muscle fibers. Bicep Curls x 8-12 reps. Start standing tall with an underhand grip and the dumbbells hanging in front of you with your arms extended. Keep the elbows close to the waist and curl the dumbbells up ...The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout.Exercise should form part of our day-to-day lives but it is possible to overdo it and cause your body harm - we take a look at whether too much exercise can be bad for your health....7. Decline Dumbbell Hammer Curl · Hang both your arms down holding the dumbbells with your palms facing out. · Bend the elbows and without moving them, lifting ....The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addit...The best long-head bicep exercises are dumbbell curls, dumbbell hammer curls, preacher curls, concentration curls, cable curls, incline dumbbell curls, and chin-ups. Always adhere to proper technique and form in bicep exercises to maximize muscle development and prevent injuries. According to the National Institute of Health, …Exercise 1: Incline Dumbbell Hammer Curl · Exercise 2: Incline Inner-Biceps Curl · Exercise 3: Standing Concentration Dumbbell Curl · Exercise 4: EZ-Bar Curl.4 days ago ... Bicep Curls · Hammer Curls · Zottman Curls · Spider Curls · Cross Body Hammer Curls · Concentration Curls · Incline Dumbbel...Biceps Curl. How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, …Exercise should form part of our day-to-day lives but it is possible to overdo it and cause your body harm - we take a look at whether too much exercise can be bad for your health....If you are looking for the best dumbbell exercises to train your back and bicep at home or the gym, then you are in the right place. Back and bicep exercises, when combined, help to increase muscle mass, strength and endurance.. The dumbbell back and bicep workout focuses on building mass and strength in the latissimus dorsi, lower …The size of your dumbbells will vary from person to person. However, I recommend everyone start with one set of 15-pound dumbbells for this back and bicep workout. If you need less than that for smaller exercises (like rear delt fly’s or some of the biceps exercises) you can use full bottles of water (wine works too!).Feb 17, 2023 · 5 Best Bicep Exercises Standing Dumbbell Curl. Targets: The biceps brachii (the front of your arms). This move hits both heads of the biceps muscle. The standard bicep curl is a classic for a reason and can be performed with a variety of equipment. The 5 BEST BICEP EXERCISES with dumbbells in a total bicep BURNOUT 🔥Build strong, defined arms (specifically focusing on the BICEPS) in today's 20-Minute Bi...25 Sept 2019 ... Barbell Curls · Hammer Curls · Seated Dumbbell Curls · EZ-Bar Curls · Isometric Hold Alternating Curls · Prone Curls · Zo...Trisets for the biceps!! 5 variations of curls to target those biceps using trisets to truly make this a very intense session! This bicep workout is about us... I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal. Best Barbell Biceps Exercises for Maximum Muscle Growth: 1. Straight Bar Curl 2. Spider Curl 3. Landmine Concentration Curl 4. EZ Bar Curl 5.Sep 22, 2021 · 4. Dumbbell Row. What it does: Though it’s more of a back and shoulder exercise, it targets the biceps. By placing this move between two curl exercises, it allows us to keep moving without rest. How to do it: Place a dumbbell on either side of a flat bench. Place your left leg on the bench, bending forward from the waist until your upper body ... The perfect biceps workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addit...StrengthLog’s Dumbbell Bicep Workout: the Exercises. This bicep workout consists of two to four exercises, depending on your training experience, from a …Exercises 1-4: Target Biceps. Exercises 5-8: Target Triceps. Exercises 9-12: Target Shoulders. Proper form is crucial for optimal growth so pay attention to how these are performed. 1. Standing Dumbbell Drag Curl: Drag curls are …For some, self-love is too big of a jump. Instead, start with learning to appreciating yourself. You might not appreciate who you are right now, but you can learn how to like yours...Curl both dumbbells simultaneously with three pauses on the way up and slowly lower the weight back to starting position, and repeat for a set of 10-15 reps. 4. Twisting Dumbbell Curl. One of the best and most popular dumbbell bicep exercises, is the twisting dumbbell curl.Bicep Curls x 8-12 reps. Start standing tall with an underhand grip and the dumbbells hanging in front of you with your arms extended. Keep the elbows close to the waist and curl the dumbbells up ...Barbell curls are one of the few bicep isolation exercises that allow you to go heavy (6 to 8 reps) and maintain proper technique. Related article: 15 Best Long Head Bicep Exercises to Get Bigger Arms. 2. Bicep Curl (Dumbbell) Dumbbell curls are another popular bicep isolation exercise that offers unique benefits.Exercise should form part of our day-to-day lives but it is possible to overdo it and cause your body harm - we take a look at whether too much exercise can be bad for your health....Feb 1, 2021 · Hammer Biceps Curl. Start off by standing with your feet hip width apart. Hold a dumbbell in each hand at your side with your feet apart and your chest held high. Next pinch your shoulder blades together as he begin to curl the dumbbells up until they reached your shoulders. 5 Day Dumbbell Workout; Push Pull Legs (PPL) Workout; 3 Day Workout Split; ... Bicep Exercises. Biceps exercises. Build sleeve-splitting guns with these exercises. Best Bicep Exercises. Incline Dumbbell Curl. View Exercise. Standing Barbell Curl. View Exercise. Dumbbell Hammer Preacher Curl.Feb 15, 2024 · Exercises 1-4: Target Biceps. Exercises 5-8: Target Triceps. Exercises 9-12: Target Shoulders. Proper form is crucial for optimal growth so pay attention to how these are performed. 1. Standing Dumbbell Drag Curl: Drag curls are basic dumbbell curls with a little variation. Curl both dumbbells simultaneously with three pauses on the way up and slowly lower the weight back to starting position, and repeat for a set of 10-15 reps. 4. Twisting Dumbbell Curl. One of the best and most popular dumbbell bicep exercises, is the twisting dumbbell curl.Discover the differences between anaerobic and aerobic exercises and how they can work for you to help manage your diabetes. Even if you don’t think you know what aerobic exercise ...Dec 20, 2023 · How to do this dumbbell biceps workout: Perform the designated number of reps for each exercise. Note the maximum rest between exercises. Complete the designated number of sets, with minimal rest between sets. Dumbbell biceps workout: the exercises. Seated hammer curl Preacher curl; 21s; Inverted forearm curl; Keep reading for full instructions ... And finally, back to the muscle groupings to make sure you leave no area of your arms untrained, we have the brachialis exercises. Brachialis. 13. Cross Body Hammer Curls. 14. Robot Curls. These help to build wider biceps by developing the muscle underneath the biceps and providing more girth to the upper arm. With that said, you can adopt a unique lifting approach that’ll help maximize your genetics by targeting every muscle fiber during the all-dumbbell biceps workout below. It’s called the ESP (x)2™ Training System Approach: E = Eccentric (focus on the negative contraction of the exercise to create both mechanical tension and muscle damage) 25 Jan 2023 ... Biceps Curl · Start standing with feet hip-width apart holding a pair of dumbbells at sides. Palms should be facing forward with back straight ...5 Jan 2023 ... Dumbbell Back & Bicep Workout Example: · Pull-Ups – 3 sets, as many reps as possible · Dumbbell Pullover – 3 sets, 8-12 reps · Single Arm&nb...Keep your core tight and strong to gain stability and balance. Slightly bend your knees to avoid putting pressure on your back. (ii) Keep your chest out and grasp the dumbbells. Extend your arms along your sides with palms facing your body. (iii) Start raising the dumbbell towards your shoulder, one arm at the time.5 Jan 2023 ... Dumbbell Back & Bicep Workout Example: · Pull-Ups – 3 sets, as many reps as possible · Dumbbell Pullover – 3 sets, 8-12 reps · Single Arm&nb...Muscles Worked: Biceps (the muscles at the front of the upper arms). Stand with soft knees, feet shoulder width apart and abs braced. Each hand should be holding a dumbbell. Keep arms fully extended down by your sides. Pull with your hands towards your chest and shoulders, directing hands slightly outside shoulders.According to Real Female Bodybuilding, as of 2014, the biggest set of female biceps in the world are 20 inches and 20.25 inches respectively. These record-breaking biceps belong to...Exercises 1-4: Target Biceps. Exercises 5-8: Target Triceps. Exercises 9-12: Target Shoulders. Proper form is crucial for optimal growth so pay attention to how these are performed. 1. Standing Dumbbell Drag Curl: Drag curls are …Keep your core tight and strong to gain stability and balance. Slightly bend your knees to avoid putting pressure on your back. (ii) Keep your chest out and grasp the dumbbells. Extend your arms along your sides with palms facing your body. (iii) Start raising the dumbbell towards your shoulder, one arm at the time.Doing bicep exercises with dumbbells is a great way to get those dream “peaks” as you can target the different heads of your biceps just by changing the grip. Plus dumbbells are easy on your joints and allow for a greater range of motion resulting in higher muscle growth. In this blog, we’re going to show you the best bicep exercises with ...6 Best Bicep Exercises For Women. Here are six of the best biceps exercises for women. Many of my clients have had great success with these movements over the years, and I'm confident you will too. 1. Dumbbell Bicep Curl: Walk into any gym, and you will likely see someone performing biceps curls.When done properly, the dumbbell curl is one of the best bicep exercises - when done properly. This video will show how to perform the curl with perfect form...Feb 16, 2024 · Position your arms fully extended with palms facing forward and let them hang. Keep your feet shoulder-width apart for stability. Slowly curl the dumbbells upward while keeping your elbow stationary. Exhale as you contract your biceps, and raise the weight until your biceps are fully engaged. 10 Easy Dumbbell Exercises For seniors 1. Dumbbell Chest Press. The chest press is a compound exercise that engages the pectoral and triceps. Lie down flat on a workout bench while holding a dumbbell in each hand. Rest the dumbbells on your thighs, and make sure your feet are flat on the ground.The 5 BEST BICEP EXERCISES with dumbbells in a total bicep BURNOUT 🔥Build strong, defined arms (specifically focusing on the BICEPS) in today's 20-Minute Bi...Compound exercises are a great way to maximize multiple muscle groups in one move. Here are simple and effective ones to add to your workout. A compound exercise is any strength mo...Adding these dumbbell exercises for full-body strength into your routine will provide a comprehensive and efficient approach. Remember to start with an appropriate …2 Jan 2024 ... The concentration curl isolates your biceps and allows you to lift a heavy weight. The hammer curl changes your grip and challenges your ...Thought exercises can help you challenge your negative thinking patterns. These exercises can help you disentangle yourself from your thoughts. Do you ever feel like your thoughts ...In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. You’ll notice the exercises alternate between pushing and pulling movements, so we can …Resistance training is a type of exercise that uses external resistance to cause muscle contractions with the intent to strengthen and tone, build mass and expand endurance. Dumbbe...This free printable 12 week dumbbell workout plan PDF provides the structure and guidance to help beginners see results quickly. ... It’s very easy to simply pick up a pair of dumbbells and start doing bicep curls or an dumbbell overhead squat, but to really achieve your fitness goals, it’s always recommended to follow a more structured ...The decline dumbbell curl is a deceptively effective exercise for building the biceps brachii.Although you have to lift lighter on this movement than on traditional weight lifting curls, decline curls really pump up your biceps and, because you’re lifting dumbbells, drastically reduce your chance of developing muscular imbalances.. Related …The dumbbell bicep curl is done like a regular barbell curl, with the exception that you are using dumbbells which move independently of one another, and can help address strength or muscle growth asymmetries. ... Day 2 – HIGH REP Bicep Peak Workout. Dumbbell Hammer Curl: 3 sets of 10-15 reps, resting 90 seconds between reps. After each set ...Nov 28, 2023 · Sets: 3 to 4 sets with 8 to 12 reps per set (or per arm, if alternating) Tempo: 2 seconds up, 2 seconds down. 2. Incline Dumbbell Curl. The incline dumbbell curl is another bicep workout classic ... Jul 26, 2023 · Dumbbell bicep curl 21s: The dumbbell bicep curl 21s is a bicep exercise that is performed with a dumbbell in each hand using a partial range of motion, completing seven reps from the bottom to halfway, seven reps from halfway to the top, and seven full-range reps. This exercise targets the biceps muscle and can be effective for building ... A. Sit on a bench and adjust the incline of the bench to about 45 degrees. Hold a dumbbell in each hand by sides with palms facing in. Keep shoulders back and down, and elbows close to torso. B. Keeping upper arms, back, and shoulders still, lift the dumbbells toward shoulders, squeezing biceps at the top.Pause at the top and contract bicep muscles before slowly lowering to the starting position. For best results, do three sets of 10 to 15 reps, depending on your fitness level. Hammer …Jan 17, 2024 · Learn how to build guns of steel with 12 dumbbell bicep exercises that target the biceps from different angles and grips. The web page explains the anatomy, functions, benefits, and form tips of each exercise. 5 days ago · Let's do this! A dumbbell only arm workout that you can do from the comfort of your own home! T... Get ready for one of the best Home Arm Workouts of your LIFE! Let's do this! A dumbbell only arm ...
If you only have a pair of dumbbells, you can still have a great workout! Follow along for this bicep workout using only a pair of dumbbells.Use code JEFF an.... Star citizen spaceship prices
Jul 6, 2020 · Hold a dumbbell in each hand, with your arms down by your sides. Inhale. As you exhale, slowly curl the weights up toward your shoulders. Focus on using your biceps to pull the weights up. Don’t ... Hold a dumbbell in both hands, slightly away from the body. Lean your torso back around 45 degrees, extend your legs in front of you with slightly bent knees. Lift your feet off the floor and keep them there. Keeping your legs in front of you, twist your torso around to each side, holding the dumbbell throughout.Feb 13, 2024 · Dumbbell Biceps Exercises 10. Dumbbell Hammer Curl. The Dumbbell Hammer Curl is a two-for-one movement for building the biceps and forearm muscles. This exercise targets the biceps brachii, the brachialis, and the brachioradialis of the forearm. Stand with a dumbbell in each hand, palms facing your torso. Biceps & Triceps Workout At Home | Using Only Dumbbells by Ivan RusakovHow to grow up your biceps and triceps at home with only dumbbells ? In this video you...Chin up. To perform a chin up, grab the bar with an underhand grip (palms facing you), hands being shoulder apart. Pull up your body so your chin is over the bar then slowly return to the starting ...Pause at the top and contract bicep muscles before slowly lowering to the starting position. For best results, do three sets of 10 to 15 reps, depending on your fitness level. Hammer …Aug 12, 2023 · Hold a dumbbell in each hand with an underhand grip, palms facing up. Keeping your upper arms stationary, curl the dumbbells towards your shoulders. Savor the contraction at the top, feeling the biceps working, then slowly lower back to the starting position. Perform 3-4 sets of 8-15 reps. 178.8K Likes, 830 Comments. TikTok video from Peter Miljak (@petermiljak). 2.6M.Dumbbell biceps static hold x 50 seconds. Dumbbell Pendlay row x 8-12 reps. 3-point dumbbell row x 6-8 reps per arm. Adjust the reps if you struggle to complete them before the 45-50 seconds mark ...Tap in to this 10 minute upper body strength workout that specifically targets the back & biceps. This dumbbell routine designed to help you build strength a...19 Aug 2023 ... 1.3K Likes, TikTok video from Bryan Renshaw (@renshawspt_official): “ Single-Dumbbell Bicep Workout This is a great workout if you only ...5 Sept 2022 ... Wide-Grip Barbell Curl · Stand straight and hold the barbell in both hands with an underhand grip, while spread apart even wider than shoulder ...According to Real Female Bodybuilding, as of 2014, the biggest set of female biceps in the world are 20 inches and 20.25 inches respectively. These record-breaking biceps belong to...Mar 3, 2021 · Alright, today we're grabbing some dumbbells and going over some bicep curls that you probably have never done before, and then a few that you definitely hav... Download our FREE 6 Week Shred 1 Home Workout Program schedule: https://bit.ly/WorkoutSchedulesWant ad-free and music-free (timers only) access to all of our...Here’s a complete dumbbell arm workout: Bench Press: 3 sets of 6 reps. Overhead Press: 3 sets of 10 reps. Upright Rows: 3 sets of 15 reps. Bent Over Rows: 3 sets of 10 reps. Hammer Curls: 3 sets of 10 reps. Skull Crushers: 3 sets of 12 reps. Spider Curls: 3 sets of 15 reps.4 – Banded Dumbbell Curl. By doing a standard dumbbell curl you perform the exercise in the strict, traditional way, but a better bicep exercise for mass is the banded dumbbell curl. The band applies a different strength curve, which means the curl is hard throughout the range of motion. 5 – Incline Dumbbell Curl3 Sept 2021 ... 15 best dumbbell exeProne incline rcises for biceps brachii: 00:10 Standing dumbbell bicep curl 00:40 Standing alternating dumbbell bicep ....
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Food fighters restaurant | 21 Sept 2023 ... Do this for three sets, eight to 12 reps, targeting the short head of your biceps for that peak. Next up, dumbbell hammer curls, also three sets ...Over the course of three exercises — eight sets in total — you can seal the deal on bigger, stronger biceps. This workout covers every aspect of proper arm training....
Create apple id from android | We recommend including dumbbell curls near the end of your workouts. Pick lighter weights, do repetitions through a full range of motion, and perform at least 10 to 12 reps per set. Level of Exercise: Beginner How to do a Bicep Curl with a Dumbbell. Grab a pair of dumbbells and bring them to your sides with your arms straight.Bicep exercises with dumbbells. 1. Biceps Curl. Begin by standing up straight with your feet shoulder-width apart and arms by your side, with a dumbbell centered in each hand. Keeping your back straight and abdominals engaged, lift the dumbbell rotating your palms to the ceiling. Hold as you engage your biceps.Bicep exercises with dumbbells. 1. Biceps Curl. Begin by standing up straight with your feet shoulder-width apart and arms by your side, with a dumbbell centered in each hand. Keeping your back straight and abdominals engaged, lift the dumbbell rotating your palms to the ceiling. Hold as you engage your biceps....
How to open file torrent | Biceps & Triceps Workout At Home | Using Only Dumbbells by Ivan RusakovHow to grow up your biceps and triceps at home with only dumbbells ? In this video you...Aug 12, 2023 · Hold a dumbbell in each hand with an underhand grip, palms facing up. Keeping your upper arms stationary, curl the dumbbells towards your shoulders. Savor the contraction at the top, feeling the biceps working, then slowly lower back to the starting position. Perform 3-4 sets of 8-15 reps. Grip the barbell with an underhand grip around shoulder-width apart. Keep your chest up and your shoulder blades down and back. With your upper arms by your sides, curl the barbell up, using your ......
Chinese nuclear submarines crash | If you’ve always faced difficulties in achieving significant bicep growth, you’re in for a treat. In this video, I’ll cover the top 3 bicep exercises for mas...Based on years of training, here are my top picks for your next biceps workout. 1. Dumbbell Hammer Curl. The hammer curls are an effective strength training …...
Pay shell card | In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. Do four rounds of the circuit in total. Do not rest between exercises, and rest only briefly between sets. This free printable 12 week dumbbell workout plan PDF provides the structure and guidance to help beginners see results quickly. ... It’s very easy to simply pick up a pair of dumbbells and start doing bicep curls or an dumbbell overhead squat, but to really achieve your fitness goals, it’s always recommended to follow a more structured ...Feb 17, 2023 · 5 Best Bicep Exercises Standing Dumbbell Curl. Targets: The biceps brachii (the front of your arms). This move hits both heads of the biceps muscle. The standard bicep curl is a classic for a reason and can be performed with a variety of equipment. ...
Barclays card login | Sets: 3 to 4 sets with 8 to 12 reps per set (or per arm, if alternating) Tempo: 2 seconds up, 2 seconds down. 2. Incline Dumbbell Curl. The incline dumbbell curl is another bicep workout classic ...Jan 17, 2024 · Learn how to build guns of steel with 12 dumbbell bicep exercises that target the biceps from different angles and grips. The web page explains the anatomy, functions, benefits, and form tips of each exercise. Have access to two dumbbells or more? Try this dumbbell only BICEP workout at home with no bench needed. Build your bicep muscle at home with this dumbbell h......