Since the coronavirus pandemic, we have seen an influx of people building home gyms and finding ways to get creative with their workouts. If you’re looking for a full-body workout that can be done with dumbbells from the comfort of your own home, we’ve got you covered. Check out these eight exercises that will work your entire body and give you a killer workout.
Practicing the goblet squat is an easy yet effective way to strengthen your legs and core. This move recruits and engages many of the major muscle groups, including your quadriceps, hamstrings, glutes and abdominals. The goblet squat also helps improve balance and stability by closely mirroring the motion used when standing up from a seated position. When performed with proper form, you will feel an intense burn in your legs and core after a few reps.
Stand with your feet shoulder-width apart, holding a dumbbell with both hands at your chest. Squat down, keeping your chest up and your knees in line with your toes. Return to the starting position.
Dumbbell lunges are a great way to target the muscles in your lower body for a strengthened, toned look. This fundamental exercise will help build muscle strength, coordination, balance and stability.
Stand with your feet hip-width apart, holding a dumbbell in each hand. Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Return to the starting position and repeat with the other leg.
Dumbbell deadlifts are an effective and challenging exercise that can help you build strength and power while improving your single-leg stability. When performed correctly, the dumbbell deadlift will target your glutes, hamstrings and core, making it a great compound movement for overall body strength.
Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Lower the dumbbells to the ground and then return to the starting position.
Dumbbell Bench Press
The dumbbell bench press is an amazing upper-body exercise that works your pectoral muscles, shoulders, and triceps. It’s not only a great way to get strong and build muscle, but it can also help improve strength and stability for everyday life activities such as hanging clothes on a high shelf or carrying groceries.
Lie on a bench with a dumbbell in each hand, palms facing forward. Lower the dumbbells to your chest, keeping your elbows close to your body, and then press them back up.
Dumbbell rows are a great exercise for building strength and muscle in your back, shoulders, and arms holistically. Not only do dumbbell rows work for multiple muscle groups at once, but they can also be done anywhere with very minimal equipment.
Stand with your feet hip-width apart, holding a dumbbell in each hand. Hinge forward at the hips, keeping your back straight, and let your arms hang straight down. Pull the dumbbells up to your sides, squeezing your shoulder blades together, and then lower them back down.
Dumbbell Shoulder Press
Shoulder presses are great for toning and strengthening the shoulders; they are simple to do but can have a big impact. Performing this exercise regularly will help improve overall muscle tone, strength and definition through the shoulders and upper arms.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Press the dumbbells overhead, keeping your elbows close to your body, and then lower them back down.
Dumbbell Bicep Curls
Strengthening your arms not only looks great but can also help with everyday activities like carrying groceries or lifting boxes. Dumbbell bicep curls are an easy way to do just that – perfect for both the beginner and advanced fitness enthusiast.
Stand with your feet hip-width apart, holding a dumbbell in each hand. Curl the dumbbells up towards your shoulders, keeping your elbows close to your body, and then lower them back down.
Tricep extensions are a great way to target the tricep muscles. To get the most out of this exercise, it’s important to make sure you maintain proper form. Tricep extensions can help strengthen, tone and shape those hard-to-target tricep muscles, so be sure to give them a try!
Stand with your feet hip-width apart, holding a dumbbell in both hands. Lift the dumbbell overhead, keeping your elbows close to your ears. Lower the dumbbell behind your head, keeping your elbows in place, and then raise it back up to the starting position.
The Bottom Line
These dumbbell-only exercises are a great way to get a complete workout from the comfort of your home gym. You can mix and match these exercises to create your routine or do them all in one session for a full-body workout.
Start with light weights and increase the amount of weight you use as you get stronger. Remember to warm up before you start lifting and cool down afterwards. With regular exercise, you’ll see an improvement in your overall fitness level and body composition in no time!