You may be surprised to know that you don’t need a gym full of exercise equipment in order to give you a full-body workout. In fact, all your need is a set of dumbbells and perhaps an incline bench to develop every part of your body to build strength and get the shape that you want.
Here, we will take a look at 20 dumbbell workouts for every part of your body.
Remember, you will want to concentrate on one part of your body each day in order to give the rest of your body time to recover. Here, we have divided all 20 exercises into five distinct parts – chest, back, arms, legs, and abs.
1. Chest
When it comes to a chest dumbbell workout, you want to make sure that you use a combination of exercises that will target specific areas such as the upper, mid, and lower chest. These four exercises will allow you to cover all of these areas.
1. Chest Press
With your standard dumbbell press, you will want to use a bench. The bench should be level which will allow you ample support to handle the weight of both you and your dumbbells. For this exercise, you will lie flat on your back and hold both dumbbells at your chest level. Then you will lift each dumbbell up – at the same time – fully extending your arms. From there, you will return the dumbbells back to your chest.
If you are just starting out, try to do four reps at a time and then rest. As you feel more confident in your chest press, you can go ahead and try to get more reps completed.
2. Flat Dumbbell Fly
With the flat dumbbell fly, you will be lying on your back on your workout bench. The bench should be level during this exercise. Unlike the chest press, you will be holding each dumbbell up while your arms are extended outward. From there, lift both dumbbells up until both arms are completely extended. From there, you will want to return your arms back to their original position. Try to do about four reps and see if you can increase after each set.
3. Incline Dumbbell Press
With the incline dumbbell press, you will be doing the same exercises like the dumbbell press. However, you will incline the bench so that the upper part of your body is higher than the lower part. The mission here is to work out your upper chest. With this workout, hold the dumbbells at the upper part of your chest and then lift them up until your arms are completely extended. From there, return your arms back to their original position.
You may find the incline press to be a little easier than the conventional chest press. So you may want to do a couple of more reps here.
4. Dumbbell Pullover
With the dumbbell pull-over, you will be resting your upper back on the middle of the bench and holding your lower body up with your legs. Take one dumbbell and hold it with body hands over your chest. Now you will want to slowly move your arms and the dumbbell back behind your head and then return your hands and arms back to the original position.
This exercise will help develop your mid-chest. It is important that you execute this exercise slowly so you don’t risk straining or stretching your arms. Try to do four reps of these exercises and build from there.
2. Arms
We all want to get big, defined arms. The good news is that dumbbells do a great job of developing your biceps and your triceps with the right exercises. If you don’t have a barbell available, then these dumbbell exercises are sure to get the job done.
1. Bicep curls
This is the classic exercise that just about everyone does when they first pick up a dumbbell. The good news is that you can easily integrate these into your arm day dumbbell workout. With this exercise, you will start in the standing position holding each dumbbell placed at your sides. From there, you will lift both dumbbells up toward your shoulders and then return the dumbbells to their original position.
As a variation of this exercise, you can use one arm at a time per set. You can also consider alternative each arm in the same set. To get the best results, consider lifting and lowering the dumbbell slowly to better activate your biceps and get a nice burn.
2. Shoulder Press
With this exercise, you will start in the standing position. Hold each barbell with your arms out and your hands up. Your arms should be shaped in a “U” shape. From there, lift both barbells up over your head. Then return the barbell back to the starting position. This exercise will not only help define your bicep, but it will also assist in building up your shoulders. When starting out with a shoulder press, you may want to consider smaller dumbbells than what you will use for your bicep curls.
3. Front Raise
For the front raise, you will start in the standing position while holding a barbell in each hand much like the bicep curl exercise. However, you will be lifting each barbell up in front of your body, extending your arms. Hold the barbells up in front of your body for about one second before returning your arms to their original position.
You are going to notice right away that the front raise is going to be a little harder than the bicep curl. However, this dumbbell will be ideal for giving yourself stronger arms and it can help you really power up your grip.
4. Tricep Extension
Finally, you want to make sure that your triceps get some attention. Now, your triceps are located on the opposite sites of your biceps. Therefore, with this dumbbell exercise, you will be moving the dumbbell behind your body. Start in the standing position while slightly bent over and holding a dumbbell in each hand. Now you will extend both of your hands behind your body trying to bring your arms parallel with the ground.
Now you may need to start off with small dumbbells with a tricep extension. Make sure the dumbbell weight you choose is easy enough for your to lift behind your body. Over time, you can work up to a higher dumbbell weight.
3. Back
A strong back is going to be really important for overall strength. While most people don’t associate dumbbells with back strength, there are certainly a number of exercises available to help give you that strongly defined back that you are looking for.
1. Bent Over Rows
With the bent-over row exercise, you will need to use your workout bench. Start off with placing your left hand and your left knee on the bench while holding a dumbbell in your right hand. Your right hand should be completely extended downward. Now lift the dumbbell up towards your side and then return your arm back to the starting position. Try to do eight reps before alternating with the other arm. Remember, when you lift with your left arm, your right knee and your right hand should be on the workout bench for support.
2. Incline Bench Rows
For this exercise, you will lift up your workout bench to its highest incline position. Now lie on your stomach onto the inclined bench with a dumbbell in each hand. Both of your arms should be extended downward. Now lift up both hands – at the same time – up towards the bench. Try to do eight reps per set.
The incline bench rows should be easy for you to do even if you are just starting out. So you may want to consider trying as many reps as you can with this exercise. This will help develop your back strength to attempt more advanced exercises.
3. Low to High Rows
With this exercise, you will start in the standing position with your upper body bent over. You will hold a dumbbell in each hand with your arms extended downward. From there, you will lift up your hands up towards your chest and then return to the starting position. Try to attempt four reps per set and build from there.
4. Alternating Rows
The alternating rows exercise is almost identical to the low to high rows exercise. The major difference here is that you will be lifting one arm at a time. Remember to stand in the standing position with your upper body bent over. From there hold a dumbbell in each hand with your arms extended from the floor. Now lift up your right arm to your chest and return it to its original position. Now lift up your left arm towards your chest and return it to its original position. Alternate between both arms for four reps on your starting sets.
4. Legs
Alright, so no one likes “leg day.” Well, if you want a strong body, then you have to make sure that your legs get a good workout, too. Below, we have four simple leg exercises that you can use with your dumbbells.
1. Squats
With squats, you will start in the standing position while holding a dumbbell in each hand. Now lift the dumbbells so they are right at shoulder height. Now slowly move your body into a squatting position until your elbows are almost touching your knees. Now return to the standing position. This is a compound exercise that will really work your legs. Be sure to start out with
A smaller set of weights before you really feel comfortable doing four to eight reps in a row. From there, you can move up to larger weights.
2. Lunges
With lunges, you will start in the standing position with a dumbbell in each hand. Both of your arms should be extended by your side. Now bend your right knee and lower your body slowly until your right knee nearly touches the ground. Slowly stand back up to the starting position. Repeat this action four times. Then take a 20-second rest and perform the same exercise while bending your left knee. Like squats, you will want to start off with a lighter set of dumbbells and then work your way up from there.
3. Calf Raises
Calf raises are a simple exercise that will concentrate on building strength in your calves as well as the rest of your lower body. With this exercise, you will start in the standing position while holding a dumbbell in each hand. Your arms should be resting at your side. Now stand up on your toes for about four to five seconds. You should feel your calves being activated while you are standing on your toes. Now return back to your starting position. Try to repeat this action for four to eight reps per set.
4. Side Lunges
With side lunges, you will start in the standing position with a dumbbell in each hand. Your arms should be resting comfortably by your side while holding each dumbbell. Now you will lower your body while extending your right leg out to your side and bending your left knee. As you lower your body, make sure you lower the dumbbells until they are resting on each side of your left foot. Now return to the standing position. Repeat this action for four reps. When you are done, it is time to do another set, this time, you will lower your body and extend your left leg while bending your right knee. Remember, each dumbbell should be sitting on either side of your right foot when you reach the full lunging position. NOw return to the standing position and repeat for four reps.
5. Abs
You may be surprised to know that there are some simple ab exercises that you can do with only a set of dumbbells. If you are looking to get a defined mid-section without expansion exercise equipment, then you will want to add these ab dumbbell exercises to your workout schedule.
1. Sit-Up Holds
For the sit-up chops, you will want to lie on the ground while on your back. Take one dumbbell and hold it – with body hands – behind your head. Now lift your knees towards your stomach while moving your arms towards your legs. Hold this position for about four seconds and return to your original position. Try to do four reps at first and then build up to eight reps per set.
You will find that this simple compound exercise will go far when it comes to blasting your abs. You will feel sore after doing this exercise the first time. However, it will certainly be worth it.
2. Swing Twists
For the swing twist exercise, you will sit on the ground with your knees bent and the soles of your feet on the ground. Also, you should be sitting up while holding one dumbbell straight in front of you with both hands. Be sure to hold the sides of the dumbbell and not the bar itself. Now twist your upper body from side to side while holding the dumbbell in front of you. Try to repeat one full twist at least four times per set.
Swing twists are another intense ab exercise where you will feel a burn effect right away. It is important that you start off with a smaller weight that is easy for your to hold before you move on to something heavier.
3. Side Tilts
With side tilts, you will start in the standing position while holding a dumbbell on your right hand only. Both arms should be rested on your side. Now slowly tilt your body towards the hand that is holding the dumbbell and then return to the standing position. Repeat this rep four times before switching hands. With your left hand holding the dumbbell proceed to lean towards your left and then return to the standing position. Repeat this action four times to complete one set.
With side tilts, you can go ahead and start off with a heavier weight. This is a really simple ab exercise that is designed to work away from those love handles.
4. Cross Chops
The cross chops exercise only requires one dumbbell which you will hold with body hands at the bar. To get into the standing position, hold the dumbbell – with body hands – in front of your body. Now squat down and swing the dumbbell to your left side towards your left knee. Then stand up and swing the dumbbell to your right side up over your head. Repeat this rep four times to make one set. When you are done with that set. Simply perform the same exercise but this time squat down and swing the dumbbell towards your right side towards your right now. Then stand up and swing the dumbbell up to your right side up over your head.
Cross chops are an intense compound exercise that will really test out your complete body. Therefore, you will want to start out with smaller weights before moving on to something heavier.
Creating the Right Dumbbell Exercise Routine
Now that you have the 20 dumbbell exercise that you need to for a full-body workout, it is time to create the ultimate exercise regiment to get the results that you are looking for. Ideally, you will want to concentrate on one body group per workout. Also, you want to make sure that you give each body group time for recovery. With that in mind, here is a recommended workout regiment for a six-week cycle.
Week 1.
Monday – Chest exercises
Chest press – 4 reps, 2 sets
Flat dumbbell flies – 4 reps, 2 sets
Dumbell pull over – 4 reps, 2 sets
Incline chest press – 4 reps, 2 sets
Thursday – Arm exercises
Bicep curls – 4 reps, 2 sets
Tricep extension – 4 reps, 2 sets
Front raise – 4 reps, 2 sets
Shoulder press – 4 reps, 2 sets
Saturday – Back exercises
Bent over rows – 4 reps, 2 sets
Incline rows – 4 reps, 2 sets
Low to high rows – 4 reps, 2 sets
Incline alternating rows – 4 reps, 2 sets
Week 2.
Monday – Leg exercises
Squats – 4 reps, 2 sets
Lunges – 4 reps, 2 sets
Cal raises – 4 reps, 2 sets
Side lunges – 4 reps, 2 sets
Thursday – Ab exercises
Sit-up holds – 4 reps, 2 sets
Cross chops – 4 reps, 2 sets
Side tilts – 4 reps, 2 sets
Swing chops – 4 reps, 2 sets
Saturday – Arm exercises
Bicep curls – 8 reps, 2 sets
Tricep extension – 8 reps, 2 sets
Front raise – 8 reps, 2 sets
Shoulder press – 8 reps, 2 sets
Week 3.
Monday – Chest exercises
Chest press – 8 reps, 2 sets
Flat dumbbell flies – 8 reps, 2 sets
Dumbell pull over – 8 reps, 2 sets
Incline chest press – 8 reps, 2 sets
Thursday – Leg exercises
Squats – 8 reps, 2 sets
Lunges – 8 reps, 2 sets
Cal raises – 8 reps, 2 sets
Side lunges – 8 reps, 2 sets
Saturday – Ab exercises
Sit-up holds – 8 reps, 2 sets
Cross chops – 8 reps, 2 sets
Side tilts – 8 reps, 2 sets
Swing chops – 8 reps, 2 sets
Week 4.
Monday – Back exercises
Bent over rows – 8 reps, 2 sets
Incline rows – 8 reps, 2 sets
Low to high rows – 8 reps, 2 sets
Incline alternating rows – 8 reps, 2 sets
Thursday – Arm exercises
Bicep curls – 8 reps, 3 sets
Tricep extension – 8 reps, 3 sets
Front raise – 8 reps, 3 sets
Shoulder press – 8 reps, 3 sets
Saturday – chest exercises
Chest press – 8 reps, 3 sets
Flat dumbbell flies – 8 reps, 3 sets
Dumbell pull over – 8 reps, 3 sets
Incline chest press – 8 reps, 3 sets
Week 5.
Monday – Ab exercises
Sit-up holds – 8 reps, 3 sets
Cross chops – 8 reps, 3 sets
Side tilts – 8 reps, 3 sets
Swing chops – 8 reps, 3 sets
Thursday – Leg exercises
Squats – 8 reps, 3 sets
Lunges – 8 reps, 3 sets
Cal raises – 8 reps, 3 sets
Side lunges – 8 reps, 3 sets
Saturday – Back exercises
Bent over rows – 8 reps, 3 sets
Incline rows – 8 reps, 3 sets
Low to high rows – 8 reps, 3 sets
Incline alternating rows – 8 reps, 3 sets
All Your Need is a Set of Dumbbells For a Full Body Workout
You will be surprised by how much of a workout you can get by just using a set of dumbbells. Be sure to consult your doctor before starting any exercise routine. Before you know it, you will have the strength and the conditioning that you have been looking for. Not only that, but you’ll also look better and stronger than ever.
