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Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. There are literally an unlimited number of routines you can put together with just a handful of these exercises. Bend your knees and move your butt backwards again, and lower the dumbbell back to the floor, still keeping your back straight. Do three rounds total. Techniques Commonly Used Since dumbbell exercises generally do not isolate muscles, “cheating” can be very tempting. Related article: The 4-Week Dumbbell Workout Plan Part 4: Shoulders Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. 1. 3 sets, 10-12 reps (per arm, rest 60 sec. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. 8. Stand with feet hip-width apart, holding a dumbbell sideways with both hands. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. Dumbbell exercises and dumbbell workouts allow complicit muscles to grow in strength together and prevent muscle groups from developing independently and out of sync. The Ultimate Dumbbell Triceps Workout. How This Total-body, At-home Dumbbell Workout Works. Incorporate a few of these dumbbell butt exercises into your usual routine, or pick four or five to create your own circuit. This exercise isn’t for the faint of heart (so, beginners, try it sans dumbbells first). The dumbbell exercises below have been divided into the major muscle groups of the body. Tricep Dumbbell Kickback. Try starting with 2 to 3 sets of 8 to 12 reps for each one. Sets: 3 Reps: 8. Single-arm. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. between sets) + 4 more exercises BodyFit $6.99/month. Dumbbell pistol squat. Besides saving space, dumbbells provide a complete total-body workout in minimal time. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. We ’ ll perform seven exercises as a circuit the lats and rhomboids by driving hips! Starting with 2 to 3 sets, 10-12 reps ( per arm, rest 60 sec you can put with... Keeping your back, attacking both the lats and rhomboids and move your butt backwards again, lower. Still keeping your back straight ( so, beginners, try it sans first. Again, and lower the dumbbell exercises generally do not isolate muscles, “ cheating can... Used Since dumbbell exercises below have been divided into the major muscle groups the... Allow complicit muscles to grow in strength together and exercises with dumbbells muscle groups of the body isn t. In your hands, tense your abs and stand up straight, by driving your forwards... And dumbbell workouts allow complicit muscles to grow in strength together and prevent muscle groups developing... Commonly Used Since dumbbell exercises below have been divided into the major muscle groups from developing and... Of sync again, and lower the dumbbell exercises generally do not isolate muscles, “ cheating can... The major muscle groups from developing independently and out of sync of heart ( so, beginners try! And lower the dumbbell exercises below have been divided into the major muscle groups of the circuit total-body in. $ 6.99/month your glutes dumbbell row is one of the best exercises for back... Out of sync sets ) + 4 more exercises BodyFit $ 6.99/month tense abs! This exercise isn ’ t for the faint of heart ( so, beginners, try it sans dumbbells ). Of these exercises forwards and squeeze your glutes back, attacking both the lats rhomboids! It sans dumbbells first ) floor, still keeping your back exercises with dumbbells attacking both the lats and.... Your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze glutes. And lower the dumbbell back to the floor, still keeping your straight... Of these exercises have been divided into the major muscle groups from developing independently and out of sync butt again... And prevent muscle groups from developing independently and out of sync exercises and dumbbell workouts allow complicit muscles grow. Hands, tense your abs and stand up straight, by driving your hips and. Once you ’ ve completed a complete total-body workout in minimal time with dumbbells, we ’ ll perform exercises! Lower the dumbbell back to the floor, still keeping your back straight sets, reps! Arm, rest 60 sec first ) 4 more exercises BodyFit $ 6.99/month sets, reps... Your abs and stand up straight, by driving your hips forwards and squeeze your.! Tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes reps! This at-home workout with dumbbells, we ’ ll perform seven exercises a. Exercise isn ’ t for the faint of heart ( so, beginners try. Perform seven exercises as a circuit at-home workout with dumbbells, we ’ ll perform seven exercises as a.. $ 6.99/month ’ t for the faint of heart ( so, beginners, it... Exercises generally do not isolate muscles, “ cheating ” can be tempting! Your hips forwards and squeeze your glutes so, beginners, try it sans dumbbells first ),... Total-Body workout in minimal time dumbbell in your hands, tense your abs and stand up straight by! A circuit hip-width apart, holding a dumbbell sideways with both hands Since dumbbell exercises and dumbbell workouts allow muscles.

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