Fancy workout equipment is nice, but that doesn’t mean you need a stacked gym to crush your goals. In fact, all you really need to hit every one of your muscles is a set (or two) of dumbbells. Whether you’re in a pinch or just prefer sweating at home, you can keep it simple and work your upper and lower body in one full-body dumbbell workout.
Dumbbells are one of the most widely available strength training tools, and they’re incredibly easy to use, says Tina Tang, CPT, an NCSF-certified personal trainer and strength coach. And you can nail just about every exercise with your trusty dumbbells.
Plus, when you prioritize full-body dumbbell workouts (like the one below), you’ll get serious bang for your buck. A full-body session means you don’t have to spend an hour or more on strength training specific muscle groups multiple times throughout the week, says Tang. In this case, you’ll be done sweating in 40 minutes.
“Dedicated lower- and upper-body workout days tend to be more ideal for those who will be going to a gym more than three days a week and have the time to focus on the different muscle groups,” says Tang. What’s more, full-body workouts can lead to similar gains in muscle strength and size as split workouts for beginners, so long as the weekly training volume is the same, according to a 2021 study.
The below 13 moves will train your body from head to toe and all you need is a set of dumbbells. It features functional exercises that mimic daily movements and is designed to build strength in all your major muscle groups across multiple planes of motion, says Tang. For best results, she recommends completing the routine twice a week.
Time: 30-40 minutes | Equipment: dumbbells | Good for: full body
Instructions: Choose 6 moves that target different areas of the body (think one variation of a squat, lunge, and deadlift, two upper body moves, and one core exercise). Perform 3 sets of 8 to 10 reps and adjust rest breaks according to your goals:
- Boost strength: Complete all six moves in order circuit-style, then rest for two minutes and repeat twice more.
- Build muscle: Perform all reps and sets of a given move before proceeding to the next and rest for 60 to 90 seconds between each set.
- Cardio endurance: Perform all reps and sets of a given move before proceeding to the next and minimize rest to less than a minute between each set.
1
Front Squat
Muscles worked: Quads, glutes, and hamstrings
Why it rocks: The front-racked squat is a fundamental exercise for lower-body strength *and* healthy aging, says Tang. Since the move calls on the major muscles in your lower half, you can use heavy weights and continuously jack them up as you get stronger. Plus, you do squats IRL on an everyday basis (anytime you stand up from the couch or crouch down to pet your dog). Practicing this movement pattern can help you continue to move with ease as you get older.
How to:
- Stand with feet hip-width apart and arms hanging at sides, holding a dumbbell in each hand.
- Curl dumbbells up to shoulders, elbows bent and tucked at sides and palms facing each other.
- Brace core and gaze forward. Keeping chest lifted, bend knees and sit back into glutes to lower into a squat. Continue lowering until thighs are parallel with floor.
- Push through all four corners of feet to straighten legs and return to standing. That’s 1 rep.
2
Forward Lunge With Twist
How to:
- Start in a standing position at back of mat, holding one dumbbell (medicine ball) at chest.
- Take a big step forward with left foot and lower into a lunge until both legs are bent to 90 degrees while extended arms to straight at shoulder height.
- Twist arms and torso over left leg.
- Return to center.
- Step back to start.
- Repeat on the opposite side. That’s 1 rep.
3
Arnold Press
Why it rocks: Unlike a standard shoulder press, this upper-body exercise challenges all three muscle heads of your deltoids, says Harvey. Plus, “this is super beneficial because it’s an exercise that requires you to move slower, which aids in mind-muscle connection,” she notes.
How to:
- Stand with feet hip-width apart, arms hanging at sides, and a dumbbell in each hand, palms facing away from you.
- Engage core, draw shoulders down and back, and gaze forward. Bend elbows to curl the dumbbells up to shoulders, keeping elbows tucked into sides. Palms should be facing body. This is the starting position.
- On an exhale, press both dumbbells up to the ceiling, straightening arms while rotating wrists so palms face away from body. When fully pressed, hands should be aligned with shoulders.
- On an inhale, slowly reverse the movement, rotating wrists so palms face body and bending elbows to return to the starting position at shoulder height. That’s 1 rep. Do 10 to 12 reps.
4
Alternating Bent-Over Row
Muscles worked: Lats, rhomboids, and traps
Why it rocks: This move will put your back muscles, which are often neglected but play a key role in supporting your posture, through the wringer, says Tang. Since the alternating exercise targets just one side of your body at a time, it can also help you pinpoint and correct muscle imbalances, which can potentially lead to injury if left unchecked.
How to:
- Stand with feet hip-width apart and arms hanging at sides, holding a dumbbell in each hand, palms facing toward one another. Brace core, gaze forward, and bend knees slightly.
- Hinge at hips until chest is nearly parallel with floor and back is flat, allowing straight arms to hang toward the floor.
- Draw shoulders down and back and keep chest open as you slowly bend right elbow to pull the dumbbell up and back toward right hip. Keep right elbow tight next to body so biceps graze ribcage.
- Pause, then slowly straighten right arm to return to the starting position. Repeat on the opposite side. That’s 1 rep. Continue alternating.
5
Supported Single-Leg Deadlift
Why it rocks: “This deadlift variation allows you to load the working glutes and create stability with the other leg, says Weissman. “That helps create more tension and isolates what you want to target.”
How to:
- Stand with left leg forward and holding a dumbbell in right hand, palm facing thigh.
- Take a step back with right foot and lift heel.
- Keeping left leg slightly bent but back flat, hinge at hips to lower weight towards floor.
- Drive into left heel to return to the standing position. That’s 1 rep. Perform 10 to 12 per side.
Pro tip: Keeping a slight bend in the knee of your working leg really fires up the quad and glute muscles.
6
Woodchop
Muscles worked: Core (primarily the obliques and rectus abdominis)
Why it rocks: Unlike static planks, this dynamic move challenges your core in multiple planes of motion, which can help improve your day-to-day functioning, says Tang. In fact, the powerful exercise mimics common activities like shoveling and picking up your kid. It also teaches you to hold a strong, stable core, which is essential for preventing injury.
How to:
- Stand with feet slightly wider than shoulder-width apart, knees bent, and pivot so toes point to left side.
- Hold one dumbbell, hands grasping each end, in front of left thigh. Draw shoulders down and back, brace core, and gaze toward the dumbbell. Shift bodyweight into left foot.
- On an exhale, twist at the waist and drive the dumbbell diagonally across upper body and up toward the ceiling until arms are fully extended overhead. (Keep core engaged to maintain stability.)
- Simultaneously, shift bodyweight into right foot and allow left heel to lift off the floor and pivot so toes point to right.
- On an inhale, reverse the movement and bring the dumbbell back down in front of right thigh. That’s 1 rep. Complete all reps, then switch sides and repeat.
7
Dumbbell Walking Lunge
Muscles worked: Glutes, hamstrings, quads, and calves
Why it rocks: Not only does this move work the lower body muscles, but it’s also a killer metabolic workout, says Tang. You’ll feel a burn in your glutes, hamstrings, quads, and calves, and your heart will work extra hard when using a challenging weight, she explains.
How to:
- Stand with feet hip-width apart and toes pointing forward, with a dumbbell in each hand. Draw shoulders down and back away from ears.
- Then, engage the core and inhale as you step right foot forward about two feet, making sure to keep it aligned with right hip. Redistribute weight evenly throughout foot.
- Slowly bend right knee to lower body to the floor. Pause when right knee forms a 90-degree angle and right thigh is parallel to the floor. Left knee should be bent to roughly 90-degrees and hovering a few inches off the floor.
- On an exhale, engage glutes and quads and press through entire right foot to straighten right leg. As you return to standing, allow left foot to lift off the ground behind you, sweeping it forward to meet the right.
- Without allowing left foot to touch the floor, take a step forward with left foot and repeat the lunge on left side. That’s 1 rep. Continue alternating sides.
8
Alternating Lateral Lunge
Muscles worked: Quads, glutes, adductors, and hamstrings
Why it rocks: For most everyday motions, you’re constantly moving in the sagittal plane (think forward and back), however, your joints are made to move in all directions, says Tang. Luckily, this lower body exercise trains the side-to-side motion (lateral) and builds hip strength, she explains.
How to:
- Stand with feet hip-width apart.
- Take a big step to the side with right leg, then bend right knee and push hips back and lower until right knee is bent 90-degrees, keeping left leg extended.
- Drive through right heel to return back to start. Repeat on left side. That’s 1 rep. Continue alternating sides.
9
Sumo Squat
Muscles worked: Quads, glutes, adductors, hamstrings, and calves
Why it rocks: The sumo squat is an alternative to the traditional squat that’s especially great for lighting up your adductors (the muscles that are in the inner thighs), says Tang. It also allows for a deeper range of motion which is key for targeting your glutes.
How to:
- Stand with feet slightly wider than shoulder width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock, while holding one heavy dumbbell with arms straight down, or one dumbbell in each hand.
- Keep core engaged and chest tall as you inhale and bend knees, sinking hips down until thighs are parallel to the floor. Think about pushing knees out at the bottom of the position, while maintaining a neutral spine and weight in heels.
- Exhale as you drive through feet back to an upright standing position. That’s 1 rep.
10
Renegade Row
Muscles worked: Lats, rhomboids, traps, biceps, and triceps
Why it rocks: This move serves major bang for your buck, says Tang. “While you’re pulling a weight toward you to strengthen your back muscles, this exercise also requires full-body stability so that you stay in position,” she explains. Plus, it challenges your core while you maintain a plank.
How to:
- Start in plank position, holding dumbbells in either hand on the ground.
- Pull right elbow toward the ceiling until right wrist is near ribs, then return it to floor.
- Repeat on opposite side. That’s 1 rep. Continue alternating sides.
11
Muscles worked: Delts, rhomboids, and upper back
Why it rocks: Strengthening your back is especially important since most of us spend a majority of time leaning and hunching forward throughout the day, and the reverse fly does just that, says Tang. The move primarily focuses on toning your delts, rhomboids, and upper back, but you can also expect a core and shoulder burn as you lean forward and stabilize the weight.
How to:
- Grab a pair of dumbbells and stand with feet hip-width apart and knees bent.
- Push hips back to hinge torso forward at 45 degrees and let arms hang straight down from shoulders, palms facing each other.
- Raise both arms out to sides and squeeze shoulder blades together. Lower arms to return to start. That’s 1 rep.
12
Russian Twist
Muscles worked: Core (primarily the obliques and rectus abdominis)
Why it rocks: The Russian twist is a classic move for a reason: it strengthens and trains your core stability, says Tang. The twisting motion also fires up your obliques to build strength and support in your side body, she adds.
How to:
- Sit on the ground with knees bent and feet flat on the floor.
- Lean back slightly and lift feet off the ground a few inches, balancing on butt.
- Hold a weight at chest/waist and rotate the torso to one side, tapping the weight on the ground next to hip before twisting to the other side. That’s 1 rep. Continue alternating sides.
13
Overhead Triceps Extension
Muscles worked: Triceps and delts
Why it rocks: This one hits the long head of your triceps hard and works your biceps, says Tang. You’ll also notice your core engage as you keep your body tall and upright.
How to:
- Start standing, gripping one dumbbell with both hands, and lift the weight overhead, arms straight, feet hip-width apart.
- Keeping upper arms by ears, bend elbows to lower the weight slowly behind your head and pause.
- Straighten arms, returning to start. That’s 1 rep.
This article originally appeared on Women’s Health U.S.
