Dumbbell exercises for a full-body workout

Don't have space for a complete home gym, dislike going to the gym, but still want to do strength training to stay fit? Then we have good news for you! With just a set of dumbbells, you can effectively train all muscle groups. Read below for exercises for a full-body workout with only sets of dumbbells and an (adjustable) exercise bench!

Five dumbbell exercises for a full-body workout

#1. Dumbbell Bench Press

Primary muscle group: Chest
Secondary muscle groups: Shoulders, triceps, and abs
Equipment: Dumbbells and a (flat) exercise bench

• Grab two dumbbells with a weight you can handle and hold the dumbbells next to your body. Then sit on the bench;
• Place the weights on top of your legs;
• Lie back on the bench with your back and hold the dumbbells next to your chest with your elbows pointing outwards;
• Now press the dumbbells up, making sure not to fully extend your arms;
• Now slowly lower the dumbbells, ensuring your elbows form a 90-degree angle. You are now back to step 3: the starting position.

#2. One arm dumbbell row

Primary muscle group: Lower back, upper back, and lower trapezius
Secondary muscle groups: Biceps, shoulders, and abs
Equipment: Dumbbells and (flat) exercise bench

• Place one knee on the bench and place your other leg next to it;
• If your left leg is on the ground, grab a dumbbell in your left hand (palm facing the bench);
• Your right hand rests on the bench;
• Straighten your back and bring the dumbbell up along your body, stopping when your arm is in line with your body;
• Lower the dumbbell until your arm is straight again;
• After you have completed the desired number of reps on the left side, do the same for the right side of your body.

#3. Standing dumbbell biceps curl

Primary muscle group: Biceps
Secondary muscle groups: Abs and forearms
Equipment: Dumbbells

• Hold a dumbbell in each hand and stand upright;
• Extend your arms downwards;
• Raise your forearm, keeping your elbows pressed against your body. Also, make sure you move nothing but your forearm;
• Then lower your arm again.

#4. Dumbbell overhead shoulder press

Primary muscle group: Shoulders
Secondary muscle groups: Abs, triceps, upper back, and lower trapezius
Equipment: Dumbbells and adjustable exercise bench

• Sit on the bench, holding the dumbbells at shoulder-width, next to your head;
• Push your elbows out and squeeze your shoulder blades together;
• Push the dumbbells up, don't fully extend your arms, and make sure the dumbbells don't touch each other;
• Lower the dumbbells again.

#5. Dumbbell lunges

Primary muscle group: Glutes, hip flexors, and quadriceps.
Secondary muscle groups: Abs, calves, and hamstrings.
Equipment: Dumbbells.

• Hold a dumbbell in each hand and stand with your feet shoulder-width apart;
• Keep your arms extended along your body;
• Take a large step forward with your right leg. Your right foot should be positioned so that when you bend your right knee, your upper and lower leg form a 90-degree angle;
• Slowly bend both knees to lower your hips until your left knee (rear knee) is just above the floor. Hold for one count;
• Return to the starting position by straightening your legs back into a standing position;
• Switch legs when you have finished the sets.

This exercise is also often performed with kettlebells, kettlebells have a wider grip making this exercise more challenging.

Dumbbell technique

With these 5 exercises, you train your entire body. Make sure you have the technique down pat before increasing the difficulty by changing the number of repetitions, sets, or weight of the dumbbells. If you perform the exercises incorrectly, you can suffer unpleasant injuries.

We recommend doing 3 sets of 12 repetitions per exercise, so you can get used to training with free weights. Enjoy your workout!