If people are already in the squat rack, the dumbbell rack might be the first thing you look at when you enter the gym. Dumbbells aren’t your runner-up choice.
Dumbbells offer a lot of strength and muscle-building benefits. They will help address issues of strength and mobility on the left and right sides. They need a lot of core stabilization and proper tension through their joints because they move more independently than a barbell.
You will need barbells for sports specific movements, but if you want to get in a full-body workout with limited space, time, and equipment, dumbbells are at your service. They’re perfect for beginners and advanced fitness athletes.
Do you not know where to begin? Read on for some of the best dumbbell workouts you can do.
Best Full-Body Dumbbell Workouts
What are Full-Body Dumbbell Workouts?
When creating a training program, it is important to move as well as possible. When a range of exercises are available to you, try to move through your three planes of movement: front-to-back, straight up and down, and rotating.
If you want to hit all of your major muscle groups in one session, or spread across the week, focusing on these movements can help you. You can keep it simple with a pair of dumbbells and your weight.
You also want to focus on compound exercises, multi-joint movements, and large muscle groups to get the most bang for your buck. When it comes to full-body workouts, you want to get in and out with ease.
Full-Body Dumbbell Workout for Strength
If you use barbells, then you won’t get to your maxes. Dumbbells can tax your body in a different way.
If you have access to heavy dumbbells, you can still lift a ton of volume, but your muscles will have to work hard. You will feel the burn in your abdominals and they will improve your grip strength.
The Workout
You will hit all your major lifts with compound movements for this full-body dumbbell workout for strength. You will finish with some work that explodes. You will alternate lower and upper body exercises to allow for muscle recovery during the workout.
Increased training volume, strength-based lifts, and explosive movements will allow for hormonal and muscle changes that can improve strength and performance. You can get close to that feeling of barbell work with heavy, low reps front squats and bench presses. The stabilizers are going to be working harder.
Don’t be afraid to load up if you can. In the earlier sets, leave two to three reps in the tank. You can keep one or two in the tank.
Full-Body Dumbbell Workout for Endurance
If you are new to lifting, starting with an endurance training cycle is a good way to start. For advanced lifters, endurance training can help you lift more weight.
You want to teach your muscles how to endure lighter loads for longer periods of time or reps. While teaching your limbs, muscles, and core to move as a unit, focus on compound exercises.
The Workout
The full-body dumbbell workout for endurance hits hinge and squat patterns. You will move through the two circuits with good form, resting for a minute between rounds. You will finish with a six-minute EMOM (every minute, on the minute) combination of a unilateral exercise and core workout, which will leave you feeling sweaty and strong.
The short rest times and high reps will keep you moving. Continue to resist the urge to rush through anything. As you alternate through lower and upper body exercises, keep your focus. You can get the results you want by connecting with your breath and doing quality reps.
For a total of six minutes, do one exercise at the top of every minute.
- Dumbbell Reverse Lunge: 8 per side
- Dumbbell Dead Bug: 10 per side
It is recommended that you start with extremely light dumbbells. As you increase the weight, make sure it is still light enough to complete your reps.
Full-Body Dumbbell Workout for Muscle
If you want to get in a full-body workout with dumbbells, you will be able to stress your muscles appropriately with compound movements to maximize your time.
Throw in a little compound work to break down your muscles before you build them back up with adequate nutrition, rest, and recovery.
The Workout
This full-body workout hits major movements, muscle groups, and is structured in the sweet spot for hypertrophy set and reps ranges. You will alternate upper and lower body exercises to maximize your training time and give your muscles a chance to recuperate so you can go after each set with full intensity.
If you want to get more emphasis on your adductors, try out sumo deadlifts with weights. Deficit sumo deadlifts are a great way to get into a deeper range of motion, which is key to building muscle. If you want to do it, try out heavy carries instead of a superset or finish strong with thrusters and heavy carries.
- Sumo Deadlifts superset Dumbbell Bench Press: 4 x 10 + 4 x 10
- Dumbbell Front Squat superset Single-Arm Dumbbell Row: 4 x 10 + 4 x 6 per side
- Double Dumbbell Thruster superset Farmer’s Carry: 4 x 8 + 4 x 30 seconds
It is recommended to use a load that will bring you to failure. If you only have a light dumbbell, you can use the training to increase the intensity and get closer to failure.
Full-Body Dumbbell Workout for Unilateral Strength
Do you notice that your barbell is tilted to one side? When it comes to strength, mobility, and muscle, most people have an issue with their two sides. Some of this is due to side dominance from being left- or right-handed, but it can also be caused by training exclusively with dumbbells.
Unilateral work is a great way to build strength and strength on your weaker side. You train one arm or one leg at a time. You can combine all four limbs for a full-body dumbbell workout. If you want to add a challenge for stabilization and balance, consider holding a dumbbell on your non working side.
The Workout
The full-body workout alternates training your legs and arms through compound movements. You will spend some time in the frontal plane with lunges and snatches in order to build your shoulder mobility.
If you want to build strength, balance, coordination, and core stability, you’ll need to use single-leg Romanian deadlifts. Strength, engagement with the floor and single foot control are some of the things these will help you with. Your trunk will be stiff because of your core.
- Dumbbell Snatch superset Lateral Lunge: 5 x 5 (left arm) + 5 x 8 (left leg)
- Dumbbell Snatch superset Lateral Lunge: 5 x 5 (right arm) + 5 x 8 (right leg)
- Single-Leg Romanian Deadlift superset Single-Arm Dumbbell Bench Press: 5 x 8 (left leg) + 5 x 8 (left arm)
- Single-Leg Romanian Deadlift superset Single-Arm Dumbbell Bench Press: 5 x 8 (right leg) + 5 x 8 (right arm)
You can use the same weight for both sides if you notice which side is weaker. On your stronger side, it may feel easier. Continue to focus on the quality of reps. Your weaker side will be given a chance to catch up.
Full-Body Dumbbell Workout for Functional Fitness
Getting in and out of a car, stepping off a curb, carrying groceries home, or lifting your luggage into an overhead compartment are some of the things you do every day. Training for functional fitness can help your muscles work together to make certain activities a bit easier, since these are just a few movements you perform every day.
Functional fitness can help improve your quality of life if you have mobility, strength, or pain. Even if you don’t, training to stay strong and mobile in all directions and planes of movement will help you stay prepared for physical events. Whether you are a beginner, a parent, or a seasoned lifter, a full-body dumbbell workout can be one of the best options.
The Workout
This full-body dumbbell workout for functional fitness covers your squat and hinge patterns, adding in a suitcase deadlift to mimic lifting two heavy bags off the ground Turkish get-ups will improve mobility in your arms and legs by covering rotation and core strength.
You can improve your arm strength and mobility by pushing vertically and horizontally. The upper and lower body exercises are involved in the superset.
After each complete set, rest for three rounds.
- Goblet Squat superset Push-Up: 3 x 10 + 3 x 10
- Suitcase Deadlift superset Half-Kneeling Single-Arm Overhead Press: 3 x 8 per side + 3 x 10 per side
- Turkish Get-Up superset Farmer’s Carry: 3 x 3 per side + 3 x 30 seconds
Moderate weights will help you focus on getting quality movement and range of motion.
Benefits of Full-Body Dumbbell Workouts
Regardless of your fitness goal, you want to be strong and move well. By following a balanced training program of all your major movement patterns and using all of your muscles, you will be able to get the gains you want, with just one pair of dumbbells.
On the Go Workouts
Most basic hotel gyms have at least one pair of dumbbell if you travel a lot. Dumbbells are usually in local commercial gyms. If you work out at home and don’t go to the gym, you could invest in an affordable pair.
You just need some space on the ground and a dumbbell. No matter where you are, you will be able to train major movements and muscle groups.
Address Weaknesses
During the last reps of a set, does one side give out before the other? You may have a problem with strength, mobility or muscle mass. As you carry on in your fitness journey, it is important to address that. With dumbbell training, you can bring your full focus to building more symmetrical strength.
If you have ever tried a heavy dumbbell front squat, you will know that it is extremely taxing on your upper and lower body. To keep your torso stiff as your shoulders and hips absorb the load, you need to squeeze your Abs intensely. When performing an overhead press, your core needs to work hard to keep your spine stable.
There is a lot of instability when training with dumbbell. Your core needs to be strong so that it can help you finish those lifts. Full-body dumbbell workouts demand a lot from your core, so you’ll get a lot back as well.
Who Should Do Full-Body Dumbbell Workouts
For lifters and athletes of all levels, full-body dumbbell workouts can be helpful. Dumbbells can be used to fit in your training around a busy work life, or as a competitive strength athlete.
Beginners
Full-body workouts help you get used to new movement patterns while using multiple major muscle groups and joints at the same time. The hinge, squat, push, and pull are some important patterns that need to be nailed down in your early sessions.
Doing a bunch of them in one session will help you build that mind-muscle connection as you progress. Since you’re not lifting heavy yet, your body can take all the different stimuli without getting taxed, so you can still perform quality work.
Busy Professionals
Full-body dumbbell workouts are an excellent option for athletes who don’t have a lot of time to dedicate to training. If you only have a few days a week, you have to spend it wisely. Each time you train you hit all your major muscles.
Competitive Strength Athletes
If you have been training for a long time and you are a powerlifter, Olympic lifter, or other advanced strength athlete, it can be a good idea to change your routine once in a while. Dumbbells can help you out, whether you are taking a deload week or trying to improve your programming during the off season.
You may have weaknesses in your two sides that can get worse if you don’t do unilateral training. If you spend time addressing them with dumbbells, you will be able to use your powerful barbell lifts. You need to build strength, power, and muscle to reach your goals.
Full Body, Full Strength
In a split with barbells, full-body dumbbell workouts may not be what you want. They have their own benefits. Taxing your whole body in a single session is an efficient use of your time. Hitting every major movement and muscle group keeps your body balanced and moving well.
The unstable nature of dumbbells makes it possible to notice and address imbalances in your two sides. Whether you are traveling, working out at home, or away from the gym, you should grab a pair of dumbbells to advance your training goals.
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