5 effektive Kurzhantelübungen für zuhause - ideal für Anfänger

5 effective dumbbell exercises for at home - ideal for beginners

Dumbbells are the perfect training tool for at home: They take up minimal space, are versatile, and allow for a comprehensive workout without expensive equipment. Whether you're just starting out with dumbbell training or want to expand your home workout routine, these 5 dumbbell exercises for at home will get your body in shape. We'll also show you how to make your workout even safer and more comfortable with the innovative 2M Easy Click dumbbell collar.

1. Dumbbell bench press – strengthen chest & triceps

Target muscles: chest, triceps, front shoulders
Here's how:
  • Lie down on a flat bench (or a stable raised surface).
  • Hold a dumbbell in each hand.
  • Slowly push the dumbbells up until your arms are almost straight.
  • Lower it again in a controlled manner.
Dumbbell exercise bench press
Tip for beginners: Choose a moderate weight at first to learn the technique properly.

2. Shoulder presses – for strong shoulders

Target muscles: shoulders, triceps
Here's how:
  • Sit on a bench or chair with your back straight.
  • Hold the dumbbells at shoulder height and press them upwards in a controlled manner.
  • Slowly lower the weights again.
Dumbbell exercise bench press
Important for dumbbell training at home: Make sure you have a stable sitting position, especially if you are training on a chair.

3. Lunges with dumbbells – shape legs & butt

Target muscles: quadriceps, glutes, hamstrings
Here's how:
  • Hold a dumbbell in each hand.
  • Take a big step forward and lower your back knee towards the floor.
  • Push yourself back to the starting position in a controlled manner.
Dumbbell exercise bench press
Tip: This exercise is ideal for dumbbell training as it also improves balance.

4. Dumbbell rowing – for a strong back

Target muscles: back, biceps, rear shoulders
Here's how:
  • Support yourself with one hand and one knee on a bench or sturdy piece of furniture.
  • Pull the dumbbell towards your hips in a controlled manner with your free hand.
  • Slowly lower it again.
Dumbbell exercise bench press
Tip: Concentrate on the movement from your back, not your arm.

5. Biceps curls – classic exercise for strong arms

Target muscles: biceps
Here's how:
  • Stand upright with your arms hanging at your sides, each with a dumbbell.
  • Bend your arms simultaneously or alternately and raise the dumbbells.
  • Lower it slowly without gaining momentum.
Dumbbell bench press exercise
Ideal for your dumbbell training at home because you don't need any additional equipment.

Start your dumbbell training now

With these 5 dumbbell exercises for at home, you'll lay the ideal foundation for an effective full-body workout—whether you're a beginner or advanced. The right dumbbell collar is crucial for safe and fast training.

Now switch from the star lock to the Easy Click

  • Fix the weight plates in seconds
  • Firm hold, even during dynamic exercises
  • Easy operation with just one hand
  • Compatible with standard 30 mm barbells
This saves you unnecessary screwing and allows you to fully concentrate on your workout – perfect for effective dumbbell training at home. Make your workouts at home faster, safer, and more comfortable – with the innovative 2M Easy Click dumbbell collar. Click here for the 2M Easy Click.
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