Want to work out but only have a pair of dumbbells to help you? We have the best dumbbell workout plan for you!
Dumbbell Press
When you do not have the time or the motivation to go to the gym, and have a set of dumbbells randomly lying around the house, what do you do? You follow the dumbbell workout routine we have for you.
The exercises mentioned here will help you to lose the extra layer of fat, build muscles and enhance strength. However, one must be careful with the weight they use for the exercises as excess weight can lead to injuries.
So let us get started with a full body dumbbell workout regime, which list out the best dumbbell exercises you can do to see results.
8 Ultimate Dumbbell Workouts You Should Do To Hit Every Muscle - Full-Body Workout
Exercise #1
Dumbbell Clean
This exercise works on various areas and hence is multi faceted. You end up working on your arms, glutes, shoulders and hamstrings.
Instructions:
Step 1: Keep a pair of dumbbells next to your toes and your feet hip width apart. They have to be placed sideways.
Step 2: Now hold the dumbbell as you bend your knees to come in a forward squat position. Your palms will face backwards.
Step 3: Now reverse the position of your palms as you bring the weights to your shoulder, while slowly jumping a little. That is, your palms will face forward.
Step 4: Stand straight and keep the dumbbells close to your shoulders as you do.
Step 5: Lower the dumbbells to your thighs and get back to the squat position. Repeat.
Important Tip: Do 2 sets of 12-15 reps each.
Exercise #2
Weighted Leg Raise
This exercise adds a degree of difficulty to the regular leg raises. The weight shocks your legs, glutes and abs and gives it a power boost.
Instructions:
Step 1: Lie down on the floor such that you are facing the ceiling. Hold a dumbbell between your feet.
Step 2: Extend your legs in front of you and slowly raise it till its pointing towards the ceiling.
Step 3: Pause for a second and get back to the initial position but make sure that your feet does not touch the ground. Repeat.
Important Tip: Do 2 sets of 15 reps each.
Exercise #3
Lying Fly
This exercise works on your arms and chest and can be done very easily and effectively as long as you maintain your movements and posture.
Instructions:
Step 1: Lie on the bench and hold one dumbbell in each hand. Your elbows need to be slightly arched or bent as you extend your arms sideways.
Step 2: Now, slowly raise your hand towards the ceiling until they meet each other over your chest and pause.
Step 3: Lower the dumbbells back to the initial position and repeat.
Important Tip: Do 2 sets of 10 reps each.
Exercise #4
Bent Over Rear Deltoid Raise
This exercise aims to work on your inner, rear and outer delts and helps you build the massive shoulders you always wanted.
Instructions:
Step 1: Sit on a chair and lower your upper body. Hold a dumbbell in each hand.
Step 2: Raise your dumbbells in a way that you raise your arms to your side and raise them until they are parallel to the ground.
Step 3: Hold this position for a second and come back to the initial position. Repeat.
Important Tip: Do 2 sets of 15 reps each. Increase the reps or sets as and when you want to challenge yourself. Your back needs to be straight as you complete your reps.
Exercise #5
Front Raises
Do this exercise to work on your chest and arms. The variation that can be introduced here is that you can do this exercise with one arm at a time or both arms together.
Instructions:
Step 1: Stand straight and hold a dumbbell in each hand. They must be positioned next to your things and your palms must face each other.
Step 2: Now, slowly engage your shoulder, back and arms to raise your hand up so as to make them parallel to the floor.
Step 3: Pause for a second and get back. Repeat.
Important Tip: Do 2 sets of 15 reps each.
Exercise #6
Dumbbell V Sit Cross Jab
This exercise is very effective to sculpt your abs and help enhance strength and balance.
Instructions:
Step 1: Sit on the floor, bend your knees and keep your feet flat on the ground.
Step 2: Lean backwards, and lift your feet off the ground such that you are sitting on your tailbone. Your body must look like a V.
Step 3: Hold a dumbbell in each hand and bring them close to your chest such that your palms face each other.
Step 4: Extend your right arm in front of you and then quickly bring it back to your chest. While you bring it back, punch your right arm out. This makes up one rep.
Important Tip: Do 2 sets of 15 reps each.
Exercise #7
Weighted Calf Raises
This exercise is for your calves, a part that is widely ignored. Strong calves do not only look good but they also increase the overall strength of the legs.
Instructions:
Step 1: Stand straight and hold a dumbbell in each hand.
Step 2: Lift your heels off the ground such that you are standing on your toes. Make sure that you engage your calves while you do this movement. Your shoulders must be back through the exercise.
Step 3: Hold for 2 seconds and return to the initial position. Repeat.
Important Tip: Do 2 sets of 15 reps each. You can also use a step for this exercise, by placing your toes on the edge while your heels stay in the air.
Exercise #8
Dumbbell Squats
This is an important exercise to work on your butt, legs, abs, hamstrings, glutes and back. There are many variations of this exercise and are super effective.
Instructions:
Step 1: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Your hands must be by your side.
Step 2: Bend your knees and lower your body until your thighs are parallel to the ground. You need to push your hips back as you go down. Keep your back straight and your shoulders back.
Step 3: Return to the initial position and repeat.
Important Tip: Do 2 sets of 10-15 reps each
