Build Muscle at Home With This Simple Dumbbell Workout
Strength training is a key component to cycling. Not only can doing so help prevent injury, but it will make you stronger and faster (hello, race PRs!). Perhaps the best part: You can do all of this without even stepping foot in a gym.
All you need is a set of dumbbells—and the drive to put in the work and sweat necessary for results, of course. This simple, hard-hitting routine from trainer Ngo Okafor is designed to target multiple muscle groups.
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Mobility
No weights needed! Perform these exercises to open up your hips, warm up your rotator cuffs, and elevate your heart rate. Rest 30 seconds between sets.
Bent-Over YTWL
Start bent at the hips, arms hanging. Raise your arms overhead to form a Y; then lower them. Lift them straight out to your sides (T); lower them again. Now lift your arms to your sides, elbows bent, forearms angled up 45 degrees (W). Stay in this position and rotate your forearms downward (L). That’s 1 rep; do 2 sets of 10.
Stepback Lunge With Front Raise
Stand tall, arms at your sides. Lunge back with your right leg until your left knee is bent 90 degrees. As you lunge, reach overhead, keeping your core tight and elbows straight. Return to the starting position. That’s 1 rep; do 10. Switch sides and repeat. Do 2 sets on each side.
Strength
Add these to your workout or do them as a circuit that hits your chest, arms, hamstrings, and back. Complete reps for both exercises. Rest 45 seconds. Repeat 3 times.
Incline Dumbbell Fly Plus Press
Lie on an incline bench holding 20-pound dumbbells above your chest, elbows slightly bent. Now spread the weights apart as you lower the dumbbells until your upper arms are parallel to the floor. Return to the start. Then bend your elbows and lower the weights to your chest. Return to the start. That’s 1 rep; do 20.
Deadlift to Row
Set two 20-pound dumbbells on the floor in front of you. Bend at the hips and knees and pick them up using an overhand grip. Without round-ing your back, stand up with the weights. Fold at your hips and let the weights hang. Pull them to the sides of your torso. That’s 1 rep; do 20.
The Benchmark
Set a timer for 10 minutes and grab a set of dumbbells. Do 1 rep of each move, and then add 1 rep each round. See how many rounds you can finish. Check your score below.
Alternating Renegade Row
Assume a push-up position with your hands grasping the dumbbells; this is your starting position. Keeping your abs tight, raise the right dumbbell off the floor and pull it to your right hip. Return it to the floor. Repeat with the left dumbbell. Finally, with your hands still on the dumbbells, do a push-up. That’s 1 rep.
Dumbbell Jump Squat
Stand with your feet shoulder-width a part, holding the dumbbells at your sides. Lower your torso as far as you can, pushing your hips back and bending your knees. Pause, and then straighten your legs and explosively jump up. Land as softly as possible. That’s 1 rep.
How many Benchmark rounds can you do in 10 minutes?
<7 rounds - Good start.
8 to 10 rounds - Nice job.
> 10 rounds - BI Fit!
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