Best Home Gym Exercises & Workouts
You don't need a full gym to get stronger. These home gym exercises use just bodyweight, dumbbells or a resistance band to train every major muscle group — perfect for a small home gym setup.
Chin-ups Pull-Ups
Bodyweight (pull-up bar)
Band Bent-over Row
Resistance band
Band Pull Through
Resistance band
Dumbbell Deadlift
Dumbbells
Push-ups
Bodyweight
Dumbbell Lateral Raise
Dumbbells
Band Standing Rear Delt Row
Resistance band
Military Press
Bodyweight / light load
Squat
Bodyweight (or add load)
Dumbbell Goblet Squat
Dumbbell
Dumbbell Standing Calf Raise
Dumbbells
Dumbbell Lunge
Dumbbells
Dumbbell Biceps Curl
Dumbbells
Dumbbell Cross Body Hammer Curl
Dumbbells
Bench Dips
Bodyweight (bench)
Dumbbell Concentration Curl
Dumbbell
Dumbbell Kickback
Dumbbell
Sit-ups
Bodyweight
Side Bridge - Side Plank
Bodyweight
Lying Floor Leg Raise
Bodyweight
V-up
Bodyweight
Twisting Crunch
Bodyweight
Bent Knee Lying Twist
Bodyweight
Band Twist
Resistance band
Band High Fly
Resistance band
Deep Push-ups
Bodyweight
Band Hip Abduction
Resistance band
Donkey Calf Raise
Bodyweight (or add load)
Band Leg Curl
Resistance band
Frequently asked questions
What equipment do I need for a home gym?
A pair of adjustable dumbbells and a resistance band or two cover almost every exercise on this list — a pull-up bar is a great addition if you have the space.
Can I build muscle with just home gym exercises?
Yes — as long as you progressively increase reps, weight or difficulty over time, bodyweight and dumbbell training builds real strength and muscle.
Start tracking your workouts free
GymMonster is free on iOS and Android — or open it right inside Telegram, no download needed. Log your first set in under a minute.
