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Jun 22, 2017 · 3. Time Per Workout 25-30 minutes. Equipment Required. Dumbbells. Target Gender Male & Female. Recommended Supps. Whey Protein. Protein Bars (Optional) Multivitamin. Fish Oil. Workout PDF Download Workout. Workout Description. The following workout is designed for those who only have access to a set of dumbbells.
- 4 Day Dumbbell Only Upper/Lower Workout Routine
The following workout is for those who only have access to a...
- Ab Workouts
3. Find the Right Macronutrient Balance: Everyone’s body...
- Standing Dumbbell Press
The exercise can be included in shoulder workouts, push...
- Seated Dumbbell Extension
3 Day Full Body Workout; ... the standing variation is a...
- Reverse Dumbbell Bench Press
Set up for the exercise by grasping a set of dumbbells and...
- Dumbbell Squat
Set up for the dumbbell squat by choosing a pair of...
- Lateral Raises
3 Day Full Body Workout; ... Slowly lower the dumbbells back...
- Lying Dumbbell Extension
M&S Full Body Workout; 12 Week Women's Workout Plan; 5 Day...
- Zottman Curl
Don’t allow the elbows to shift behind the body. Similarly,...
- Standing Dumbbell Curl
Assume the starting position for the standing dumbbell curl...
- 4 Day Dumbbell Only Upper/Lower Workout Routine
Mar 6, 2024 · In this article, we will give you a five-day split full-body dumbbell workout and all the tips you need to trigger muscle growth. We will also show you a one-day full-body dumbbell workout to burn calories and get you ripped. So, regardless of your goal, there is a dumbbell workout for you!
- Dumbbell Squat with Bicep Curl
- Dumbbell Forward Lunge with Tricep Extension
- Dumbbell Reverse Lunge with Single Arm Front Raise
- Dumbbell Burpee
- Dumbbell Clean
- Dumbbell Close Grip Shoulder Press Sit-Up
- Dumbbell Overhead Carry
- Dumbbell Front Plank Arm Leg Raise
- Dumbbell Iron Cross
- Dumbbell Kneeling Hold to Stand
When it comes to total body compound exercises, the dumbbell squat with bicep curl is actually pretty simple in terms of mechanics, which makes it a great exercise for all fitness levels. The main target of this exercise is the quads, glutes, biceps, and forearms, but your core and back will also be working hard to maintain stability and good postu...
The dumbbell forward lunge with tricep extension is not only a great exercise for your legs, glutes and triceps, but it is also a good athletic builder as it is going to test your balance and coordination, which means you are going to build good core stability with this one. And, of course, like other total body dumbbell exercises, it is going to b...
Like the prior full body exercises, this one combines a standard compound leg exercise with an isolation arm exercise. In this case, it is a reverse lunge with a front raise. As such, this exercise is going to work the legs, glutes, front delts, and serratus anterior, as well as the upper chest to a degree. Being that it is a single leg, single arm...
The dumbbell burpee is definitely an advanced exercises as the bodyweight burpee alone is killer. However, if you think you have what it takes to scale up the intensity of the already-brutal movement and want to add a little more hypertrophy potential, grab a pair of dumbbells and get to burpee-ing. Overall, this is the true definition of a full bo...
The dumbbell clean is typically thought of as a kettlebell exercise, but it can most certainly be done with dumbbells, and effectively so. It’s a great complex, multi-phase, multi-joint exercise that is going to help you build mass and brute strength while burning a lot of calories at the same time. The clean is also an exercise that can be done wi...
The dumbbell close grip shoulder press sit up is not technically "full body", as it is doesn’t act on the lower body. However, it does involve the entire upper body, so it is still a fit for this article. The exercise is a sit up with a simultaneous overhead press. As such, it is going to hit the core/low back (big time), chest, shoulders, triceps,...
The dumbbell overhead carry is a farmer’s carry with the dumbbells held up overhead. Ergo, it’s a harder variation. Like standard farmer’s carries (aka farmer’s walks), this is a total body exercise for improving strength, power, cardiovascular health and endurance. It’s great for the legs, core, and traps, and since the dumbbells are held overhead...
This is like a plank on steroids. So, if you have trouble with regular bodyweight only planks, you might not be ready for this. You are going to need some serious core strength and stability to perform this exercise. Essentially it is a bird dog from a plank position while holding onto dumbbells. Again, not easy. It is going to work your pretty muc...
You’ve probably never seen this exercise before, but it is one we recommend testing out. The iron cross is a total body dumbbell exercise that places emphasis on the quads, glutes, shoulders, and chest, but as you are holding the dumbbells out in front of you or to your sides throughout the exercise, your back and core will be working very hard to ...
Here we have a full body dumbbell exercise that is great for building durability and brute strength. We highly recommend this one for athletes who want to build power and injury resilience. The dumbbell kneeling hold to stand is going to work all your major muscle groups, especially the quads, glutes, hamstrings, shoulders, and traps, as well as yo...
Aug 9, 2023 · Last updated on August 9th, 2023. Best Full-Body Dumbbell Workouts. |. Benefits. |. Who Should Do Them. When you make your way into a crowded gym, the dumbbell rack might be the first...
- Dumbbell Romanian Deadlift. Why it works: RDLs are great for building the proper activation patterns in your hamstrings and glutes while also strengthening your back—all of which are important at the start of a workout, which is why we place them here.
- Alternating Dumbbell Bench Press. Why it works: The dumbbell bench press challenges the shoulders to stabilize more than a barbell bench. The extra pulse at the end also works the shoulders.
- Goblet Squat. Why it works: This full-body maneuver challenges the quads as it takes the pressure off your back, making it more accessible than a traditional barbell squat.
- Dumbbell Skullcrusher. Why it works: Though best known as a triceps exercise, this also builds coordination between the tri’s and upper back. How to do it: Lie supine (face-up) on a bench and lower the dumbbells until your elbows are bent 90 degrees.
Oct 15, 2022 · Katie Thompson. If you want to move through life as efficiently and safely as possibly, building balanced strength is key—and we have a full-body dumbbell workout that will help get the job...
Feb 13, 2024 · The 3 Best Dumbbell Workout Routines. Here are three dumbbell workouts that combine all of the best dumbbell exercises. Depending on your schedule and goals, there is a three, four, or five-day-per-week option. Either way, with all three options, you get a full-body dumbbell workout with just one piece of equipment.
