Dumbbell exercises for full body workout

These 5 Dumbbell Exercises Will Work Every Muscle in The Body

From your back to hamstrings, using a pair of dumbbells can target and work every muscle in your body. 

Dumbbells are one of the most versatile fitness equipment. They are free weights and can be added to a variety of movement patterns.

Not to mention, they are home-friendly and suitable for all fitness levels from beginners to advanced. 

Best of all, they are extremely effective in working all muscles, large and small in your body, and stimulating muscle growth. 

American Council on Exercise (ACE) also credits dumbbells far beyond building strength and fostering muscle growth. 

It praises the dumbbells’ merits in improving coordination between different body parts. 

All in all, whether you are looking to target one muscle or recruit multiple muscle groups, dumbbells are a great choice. 

When you perform exercises that target larger and multiple muscles, choose heavier weights. For smaller or isolated muscles, pick a lighter pair. 

Here are 5 dumbbell exercises you can use to hit every muscle in your body and improve your strength and coordination. 

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1. Dumbbell Squat to Press

Dumbbell Squat to Press
  1. Hold a dumbbell in each hand and bring them to your shoulders with palms facing each other. Get into a standing position with your feet shoulder-width apart. 
  2. Tighten your abs and glutes. Hinge at your hips and squat down until your knees are bent at a 90-degree angle. Make sure your knees don’t pass the toes. 
  3. Pressed through your feet and come up to the starting position. 
  4. With your abs and glutes still engaged, press up the dumbbells over your head. Pause for a moment and lower the dumbells to your shoulder level. Repeat the movements 10 times. 

2. Dumbbell Renegade Row

Dumbbell Renegade Row

How to Do a Dumbbell Renegade Row

  1. Place a pair of dumbells on the ground about shoulder-width apart. Get into a high plank position with your hands holding the dumbbells. Adjust your body to align your hands with your shoulders and your heels are pointing towards the ceiling. 
  2. Tuck in your abs and core, so your hips aren’t dipping, and form a straight line from the shoulders to the heels. 
  3. Keep your body still and pull one dumbbell up from your shoulder blade toward your rib cage. Keep the arm close to your body as you pull up. 
  4. Return the weight to the ground and repeat on the other side. Complete 10 reps per side. 

3. Dumbbell forward lunge

Dumbbell forward lunge

Dumbbell forward lunge is a dynamic lower body exercise. It targets your quads, glutes, hip flexors, and hamstrings while also engaging your abs and core. 

It not only strengthens your legs and glutes but also trains your body for daily movements like walking. 

How to Do a Dumbbell Forward Lunge:

  1. Grab dumbbells in each hand and stand straight with your feet hip-width apart. 
  2. Engage your core and take a moderate step forward with one leg. 
  3. Lunge down by bending the front knee. Pause once your front knee is bent at a 90-degree angle. Your torso should be upright and balanced throughout. 
  4. Press through your front foot to straighten the front knee and bring the front foot back to the starting position. Switch sides and repeat. Complete 10 repetitions on each side. 

4. Dumbbell Russian Twist

Dumbbell Russian Twist

The dumbbell Russian twist is excellent ab and core exercise that also targets the obliques, and sides of your abdominals. 

If you are looking to work your arms in addition to the abs, be sure to perform this with straight arms. 

You only need one dumbbell for this exercise. 

How to Do the Dumbbell Russian Twist:

  1. Sit upright with your knees bent. Hold a light dumbbell with both hands. Extend your arms and hold the weight in front of your chest. 
  2. Engage your abs and core and decline your torso about halfway.
  3. Without moving your legs and knees, twist your upper body to one side using your abdominal muscles. Twist back to the center and repeat on the other side.

5. Dumbbell Farmers Walk

The farmer’s walk is a lower body exercise that helps improve coordination, mobility, and strength.

It’s one functional move that can translate to everyday performance and even athletic performance.

It effectively works the lower body muscles including the calves, quads, hamstrings, hips, and glutes. The muscles in the upper body like biceps, triceps, traps and lats, along with the abs and core are also engaged throughout.

How to Do The Dumbbell Farmers Walk:

  1. Establish a lane to walk, about 30-50 feet if possible. Grab heavier than usual dumbbells that you can hold for 30 seconds.
  2. Stand with your feet hip-width apart and keep the dumbbells straight at your sides.
  3. Tighten the abs and walk to the end of the lane and come back.

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