Just got yourself a pair of dumbbells and need a few dumbbell workout ideas you can do at home?
There is no shortage of dumbbell exercises you can do, which is why I love them. Dumbbells are relatively inexpensive and portable, making them perfect for an at-home workout.
You can also use dumbbells to train any particular body part or the whole body.
Below, I’ll share three of my favorite dumbbell exercises you can do to get a full-body workout at home. Dumbbell exercises are incredibly effective and efficient. They’ll help you engage more muscles and burn more calories in one session.
So you can finish your workout faster and get more results with less time working out.
Get ready and grab a pair of dumbbells. Add these three exercises into your next strength-training routine to get a full-body workout.
1. Dumbbell Renegade Row
Dumbbell renegade rows are a full-body exercise that works both the upper and lower body. The exercise also simultaneously activates all of your core muscles, which include your obliques to the lower back.
The rowing movements in this exercise also engage your arms, shoulders, and rhomboids. It’s truly a full-body exercise that recruits muscles from your arms to your legs.
With the proper technique, renegade rows are one of the best full-body exercises you can do. It’s a move that develops your upper body strength while improving balance and stability.
How to Do a Dumbbell Renegade Row
- Grab dumbbells with your hands and get into a high plank position. Adjust your hands so they’ll be directly below your shoulders. Your body should be forming a straight line from your head to tow. Keep your feet about hip-width apart.
- Tighten your abdominals glutes. Tuck in your core, so your back isn’t curving. Keep your torso still. Pull one dumbbell up toward your rib cage from your shoulder blade while keeping it close to your body.
- Return the weight to the starting position and repeat on the other side. That’s one rep.
2. Dumbbell Squat to Press
The dumbbell squat press is a phenomenal full-body workout for upper and lower body strength. It’s also one move that requires core activation and develops core stability.
If you’re looking for one move that does it all dumbbell squat press is the one. This squat exercise works your legs, hips, low back, abdomen, shoulders, and arms.
How to do a dumbbell squat to press.
- Grab a dumbbell in each hand and hold them at your shoulders with palms facing each other. Get into a standing position with your feet shoulder-width apart.
- Engage your abs and things your hips and lower yourself to a squat position. Don’t let your knees past the toes.
- Driving from your legs, come out to a standing position and press up dumbbells over your head.
- Lower dumbbells to your shoulder height and hinge your hips to prepare yourself to squat. That’s one rep.
3. Dumbbell Deadlift
The dumbbell deadlift is a compound movement that builds strength in your whole body. It’s a great full-body move that works your core, shoulders, back, and hamstrings.
How to Do a Dumbbell Deadlift
- Grab a pair of dumbbells in your hands and position them in front of you with palms facing you.
- Hinge at your hips and start being knees slightly. With your abs engaged, lower the weights toward the ground until you feel the full stretch in the back of your legs.
- Brace core and return to the starting position. That’s one rep.
With a pair of dumbbells, you can work your arms, legs, and back—your entire body. While there are tons of other dumbbell exercises you can do, these three provide a great starting point.