Our Best Dumbbell Workouts That Cover the Full Body

Whenever someone comes to me for advice on getting into shape, I like to suggest dumbbells before anything else. The reasons are simple: they’re cheap compared to other equipment, easily accessible, simple to use, and very versatile. One of the best dumbbell workout routine advantages is the ability to train one side of your body at a time; this allows you to rebalance your strength, but it also engages more of your body. Of course, the other advantage is that a decent pair of adjustable dumbbells costs less than $100, so for a minor investment your not-feeling-the-gym-today workout can be just as intense.

7 Fantastic Dumbbell Workouts

Before you dive in, remember that the best dumbbell routine is one with variation. If you’ve been doing lateral arm raises for the past month, switch it up – your body is built to adapt, and repeating the same exercise eventually ceases to be beneficial.

Renegade Row

To be completely honest, many of the top dumbbell workouts are normal workouts adapted to incorporate the use of dumbbells – and this is one of them. Grab a pair of dumbbells and get into a pushup position; then, raise one arm, pulling the weight close to your side, and return to starting position. Remember to keep your body straight.

Dumbbell Squat

Hold a dumbbell in each hand, hanging loosely at your sides. Stand with feet shoulder-length apart and squat, keeping your back and neck straight. Don’t let the dumbbells touch the floor. Stand and repeat to feel the burn. Squats activate much more than just your legs, as you’ll soon discover.

Bench Fly

Easily one of the best dumbbell workouts for sculpting your chest, and again, absolutely simple. Lay on a workout bench on your back with a dumbbell in each hand. Hold the dumbbells out so that they are level with your body. Then, bring them together in an arc, keeping your arms straight, so that the ends nearly touch (don’t let them); slowly lower them to starting position and repeat.

Dumbbell Lunge and Curl

This is two workouts combined for greater efficiency. Here are the steps:

1. Stand straight with a dumbbell in each hand and your arms hanging loosely. Don’t lock your knees.

2. Step into an almost-kneeling position with one leg; don’t let your knee touch the ground, and keep your feet the same width apart.

3. After a brief pause, perform a curl with the weight on the same side, keeping your palm facing your body.

4. Return to standing position.

Lateral Raise Steps

Another combined workout; this one forces your body to compensate by engaging more muscles to stay balanced.

1. Stand in front of a bench or sturdy platform with a dumbbell in each hand.

2. Keeping your back and neck straight, step onto the bench using one foot; keep the other in the air.

3. Raise the dumbbell on the same side to shoulder height, pause briefly, and lower it.

4. Step off the bench.

Heel Raise

If you’ve ever done a plank, you know that some workouts don’t need a lot of motion to be effective. The heel raise is quite simple – grab a pair of dumbbells and let them hang at your sides. Raise your heels so that you are standing on your toes, hold the position briefly, and return to the starting position. The added weight makes this an incredible workout for your calves.

Seated Wrist Curl

I consider this to be among the best dumbbell workouts for your forearms, but it can also kill your routine if you do it first. You will lose your grip strength after this workout, so always do it last. To perform a seated wrist curl:

1. Sit on the edge of a bench with two dumbbells; place your feet flat on the floor, shoulder length apart.

2. Rest your forearms on your thighs, palms up, with your wrists hanging over your knees.

3. Without moving the rest of your arm, curl one of your wrists up, hold position for one second, and slowly lower it.

Conclusion and Routine

Good dumbbell workouts can provide the same intensity and gains as barbells, cables, and machines, as long as you practice proper technique and know your limitations. Giant barbells might look more impressive at the gym, but if you’re working out to build muscle, don’t neglect these awesomely versatile pieces of equipment.

I’ll leave you with a good routine to base your next workout on (remember to rest for 30 seconds between each set):

1. Lateral Raise Steps, one set of 10 reps on each side.

2. Bench Fly, 2 sets of 4 reps.

3. Renegade Row, 2 sets of 6 reps on each side.

4. Heel Raise, 2 sets of 10 reps.

5. Dumbbell Squat, 2 sets of 10 reps.

6. Dumbbell Lunge and Curl, 2 sets of 4 reps on each side.

7. Seated Wrist Curl, 2 sets of 5 reps on each side.

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