It doesn’t take a ton of weights or equipment to get a full body workout. With the right exercises, routines and preparation, all you’ll need is a set of dumbbells.
Can I Really Get a Full Body Workout With Just Dumbbells?
The short answer: yes! Dumbbells are versatile and with proper planning and understanding of the basics, are good options for full body workouts. As you begin, keep in mind that:
- Total body workouts, even with just dumbbells, can be done in less than an hour — no need to spend hours working out
- Choosing the correct weight to lift is essential — lifting too heavy, too fast can cause serious injury
- Dedicated recovery time leads to better results and less injury
Preparing for Your Dumbbell Workout
In order to get the most out of your dumbbell workout, make sure you have the proper equipment and space. Adjustable dumbbells are a great way to make sure your space isn’t cluttered while providing all the necessary dumbbell weights you need.
Before you begin, make sure your space is clear of anything that could be hit, tripped over or otherwise impede your workout. If you are using anything like a workout bench, always make sure it is out of the way when not in use. A few other safety precautions to keep in mind:
- Use proper technique. Poor technique can lead to injury and poor results.
- Maintain control. Keeping control of the weights at all times reduces chances of injury or damaging your surroundings.
- Don’t push too hard. Slowly increasing the weight gives your muscles, ligaments and joints time to adjust to your workouts.
Dumbbell Exercises for a Full Body Workout
There are plenty of exercise options to choose from when crafting a full body workout routine, even if you are only using dumbbells. Check out some of our go-to lifts for upper and lower body, as well as for improving core strength and stability.
Upper Body Dumbbell Exercises
- Chest Press. Lay on the floor (or bench) with your feet flat and elbows flat on the ground. With a dumbbell in each hand, press the weights above you before slowly lowering them until your arms are on the ground. Alternating chest press is a variation that can be done by pressing one arm at a time while the other is on the ground.
- Shoulder Press. Sit or stand upright with a dumbbell in each hand at the level of your shoulders and your palms facing out. Press the weights over your head and slowly return them to the starting position at your shoulders.
- Bicep Curls. A classic dumbbell exercise, start by holding a dumbbell in each hand with your palms facing up and elbows tucked into your body. Bend your elbow to lift the weight towards you before slowly lowering it again. Alternate arms.
- Bent Over Rows. Rows work many muscle groups, including those in your back, core, upper legs and arms. Start with your feet shoulder width apart and hinge forward at the waist — the amount you bend will vary, just don’t go past your back being parallel to the ground. With a dumbbell in each hand, pull the weights to your chest, past your back, while keeping your arms tight to your body and squeezing with your shoulders. Finish the movement by lowering the weights towards the floor until your arms are extended.
Lower Body Dumbbell Exercises
- Squats. Hold a dumbbell in each hand (at your side or held facing out at your shoulders) with your feet about shoulder width apart and knees slightly bent. Lower your body until your legs are at least parallel to the floor before slowly raising back up by pushing through your heels.
- Lunges. Lunges start much like squats, with your feet shoulder width apart and weights at your side. Step forward with one foot and squat down, not quite letting your other knee touch the ground. Push through the heel of your foot back to your starting position, then step forward with the other foot to complete a full rep.
- Deadlifts. Begin with your dumbbells on the outside of both feet. Hinge and lower to grab both dumbbells with your palms facing towards you. Keep your back straight and stand up, driving with your heels. Lower back down and repeat.
Core Strength and Stability Dumbbell Exercises
- Plank Pulls. Get into a high plank position with a dumbbell outside of one of your wrists. Reach through with the opposite hand to grab the dumbbell and pull beneath you and set it outside of your body. Then reach through with the other hand and repeat.
- Russian Twists. Sit on the floor with your feet raised and torso at a 45 degree angle from the floor — your body should be making a V shape. Hold a single dumbbell in both hands and twist fully to the right, come back to center, then twist fully to the left and come back to center to complete one rep.
- Dumbbell Chops. Begin with your feet slightly wider than shoulder width apart and a single dumbbell held in both hands outside your right leg. Raise your arms above your left shoulder as high as possible and then “chop” down towards your right ankle. Let your body and torso twist naturally and bend your left leg to get the weight as low as possible. Repeat for 8-12 reps and then switch sides.
Creating Your Full Body Workout Routine
Having a weightlifting routine that is easy to follow and structured to fit your needs is invaluable to meeting your goals whether you are using a full gym or a single pair of adjustable dumbbells. For specific instruction it’s best to consult with a professional, but in general, make sure your full body program incorporates progressive overloads — increasing reps and weight gradually as you become stronger and lifting your original weights becomes easier — to keep your progress on track.
Nutrition and Recovery
For your full body dumbbell workouts to be most effective, you need to incorporate nutrition and rest into your exercise plan. Nutrition needs vary from person to person, but no matter what you need to get fuel to your muscles to give them the energy they need to grow and recover.
Resting is also vital for proper muscle growth and development, as well as injury prevention. As a good rule of thumb, it takes between 24 and 48 hours to fully recover for a high intensity workout. Consult a professional for specific advice and always listen to your body if you encounter significant fatigue.
Tracking Your Progress
You don’t need to measure your muscles after every workout, but setting goals and tracking your progress is a good way to stay motivated and encouraged during the workout process. However, it is important to set realistic goals for yourself to make sure you don’t injure yourself by trying to lift too heavy or too often.
Finding the right set of dumbbells is also important. PowerBlock has a variety of adjustable dumbbells, some of which are expandable up to 100 lbs., and all of which are built to replace multiple sets of traditional dumbbells. Looking for even more workout options? PowerBlock also offers kettlebells, straight and curl bars and more.
