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Full-body dumbbell workouts are an excellent way to amp up your regular exercise routine. Dumbbell exercises help burn many calories, boost muscle strength, promote bone density, and strengthen every upper and lower body muscle.
While bodyweight and barbell exercises are practical, full-body dumbbell workouts are versatile and offer innumerable workout options. They are arguably one of the best exercise tools for full-body training, suitable for beginners and advanced exercisers alike.
Try These Full-body Dumbbell Workouts
1) Bent-over Row
The bent-over row is one of the most effective full-body dumbbell muscle-building workouts. Though this exercise mainly targets the back, it also engages the lats, shoulders, hamstrings, glutes, forearms, and biceps.
To do the bent-over row:
- Stand with your legs at a shoulder-width distance and your knees slightly bent. Grab a dumbbell in each hand with your palms facing each other.
- Now bend forward at a 45-degree angle and pull the dumbbells up towards the side of your chest.
- While lifting the dumbbell, keep your wrists from moving. Lower the dumbbells slowly to the starting position and go for the next rep.
2) Dumbbell Sit-ups
Dumbbell sit-ups are among the best full-body dumbbell workouts to incorporate into your exercise routine. This exercise is an excellent upper-body dumbbell workout, mainly targeting the core muscles and helping level up your abdominal movement.
To do the dumbbell sit-ups:
- Lie flat on your back, your feet on the floor, and your knees bent. Hold a dumbbell in each hand and position them next to your chest.
- Now perform a sit-up by bringing your torso up while pushing the dumbbells over your head in one combined motion.
- Come back down slowly, in control, and immediately go for the next rep.
3) Flat Dumbbell Flye
Flat dumbbell flyes are among the most strengthening full-body dumbbell workouts that target the biceps, delts, pecs, rotator cuffs, rhomboids, and certain lower body muscles.
To do the flat dumbbell flye:
- Lie on an exercise bench and hold a dumbbell in each hand at your shoulders. Keep your palms facing inwards.
- Now press the dumbbells up until your arms get fully extended. From here, slightly bend your arms and arc the dumbbells down to your sides until you feel a gentle stretch in your chest.
- Return the dumbbells to their starting point and repeat the exercise.
4) One-arm Dumbbell Swing
One of the most potent full-body dumbbell workouts, the one-arm dumbbell swing targets hamstrings and glutes and works wonders on major upper-body muscles, including shoulders, quadriceps, and core.
To do the one-arm swing:
- Stand upright and hold a dumbbell with both hands in between your legs.
- Get into a squat position and slowly swing the dumbbell through your legs. Next, drive yourself forward and bring the dumbbell up towards your head while straightening your legs simultaneously.
- Repeat the exercise.
5) Single-arm Deadlift
An incredible lower-body dumbbell workout, the single-arm deadlift enhances body stability and strength and improves muscular imbalances. Being a single-arm exercise, it works on each side individually, engaging and stabilizing muscles and improving overall balance.
To do the single-arm deadlift:
- Stand straight with a pair of dumbbells in each hand. Place your arms by your sides and keep your palms facing in.
- Now balance on your left leg and reach your right leg towards the wall behind you. As you do this, your left knee should remain bent while you hinge from your hips, reaching the dumbbells towards your left foot.
- Once the dumbbells reach your ankles, drive your foot toward the floor and squeeze your glutes to stand back up.
- Repeat the exercise.
So, these were some of the best full-body dumbbell workouts you can practice at home. Perform these workouts as a sequence thrice a week and start the training with light dumbbells, especially if you are a beginner. As you get stronger and more confident, increase your reps and dumbbell weight.
