Best Exercises for Men Beginners to Try at Home – Let’s do it again

Exercising at home is, hopefully, something you’ve been thinking about while sitting on the sofa, pawing at your doughy middle. You could get up 15 minutes earlier and squeeze in some exercise at home before work. Absolutely you could stock your new home gym with some muscle-building essentials. Below is our collection of the best beginner’s exercises at home, coupled with an explanation of what makes them more useful.

1. Dumbbell calf raise

How to do it:

Stand holding a dumbbell in each hand, your heels touching the floor. Raise your heels off the floor and hold at the top of the contraction. Slowly lower yourself to the starting position and repeat.

Why:

Too many beginners are prone to skipping calves when it comes to leg day. Some guys are even getting surgery to fix it. Work this move into your workout to guarantee you’re hitting as many leg muscles as you would in the gym when it comes to exercise at home.

2. Bicep curl

How to do it:

Stand with a dumbbell in each hand and, keeping your upper arms stationary, curl the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still – only your lower arm should move. Squeeze your bicep at the top of the contraction then lower slowly and repeat.

Why:

This is the perfect move for developing those mirror muscles you crave. By keeping your upper arms stationary you hit the whole bicep for maximum growth.

3. Dumbbell Step-up

How to do it:

Stand in front of the bench with a dumbbell in each hand. Place your right foot onto the bench, push up through your heel to lift your whole body up. Step down with your left foot and repeat on the opposite side.

Why:

By activating all of your upper leg muscles (glutes, quads, and hamstrings) it’s an entire leg day in one move. Plus, it’s low-impact, which is means you avoid the knee injuries associated with more explosive exercises.

4. Dead Bug

How to do it:

Lie on your back with hands above you and feet up so your knees are at 90 degrees. Straighten your leg until your heel is an inch from the floor and then return to the start position. Repeat with the other leg.

Why:

By extending your legs and hovering your heels you work on your core stabilizers, not just your abs. That means you’re building muscle you can use on the sports field, not just see in the mirror.

5. Bench Dips

How to do it:

Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at the forearm creates a 90-degree angle. Using your triceps lift yourself back to the starting position.

Why:

This is easy to do on a chair, stair, or coffee table. It works the arms, chest, and shoulders and is great if you want people to notice that you’ve started working out as it builds triceps effectively.