How to Work out with Only a Pair of Dumbbells? Look at Joe Biden for Some Advice

We always have our excuses for running away from workout. We keep saying that we have no time, no space, no equipment in hand. But even if Joe Bide still spared the time for a workout with just a dumbbell, will you still insist on these excuses for skipping your workout?

The picture on the left is presidential candidate Joe Biden taking gym time in his office during the intense presidential campaign. As the former Vice President shows, some simple moves like Dumbbell Bicep Curls could be easily performed during your work no matter if you are on a phone or busy with something else. However, is there any more complicated moves or exercise you could do in the office or at home? The answer is positive. Here I am going to let you know some useful and simple moves or exercises that you can easily perform at our own place, and all you need is only a pair of dumbbells with suitable weight set up.

Standing Dumbbell Press

Stand up with your feet shoulder-width apart, knees slightly bent, glutes contracted. Keep your palms forward, place the dumbbells right over your shoulders, and slowly press them upward without your arms fully extended. Then go back to the beginning position and repeat.

Triceps Extensions

Stand tall and place a dumbbell right above your head with your hand and arm lifted up straightly. Lower the dumbbell all the way to the back of your head, then reverse it back to the starting position with your chest up all the time. Repeat on the other hand and arm.

Goblet Squat

Stand up with your feet shoulder width apart holding a heavy dumbbell vertically by one of its end with both hands at chest. Keeping your chest up and back flat, go squad as much as you can. Then return to starting position. Repeat.

Bent-over Row

Stand up with feet shoulder-width apart. Bend upper body over from your hips with arms extended vertically with dumbbells hanging straight down. Row the dumbbells up to both sides of your torso, keeping your arms all straight during the move. Reverse motion to starting position and then repeat.

Front raise

Stand tall holding a pair of dumbbells right against your torso in front of your body with straight arms. Keeping your chest up, slowly raise the dumbbells up in front of you to the level of your shoulder. Reverse back to the start and repeat.

Side Lateral Raise

Stand up feet shoulder-width apart, with dumbbells by your sides and palms facing each other. Raise the dumbbells up and away to the sides until they reach the level of your shoulders then return to the starting position and repeat.

Walking Lunge

Stand tall with feet hip-width apart, taking a dumbbell in each hand with palms facing each other. Take one step forward with your right leg as your body declines until your left knee almost touches the floor and your right thigh is parallel to the floor. Return to the starting position and repeat on the other leg.