This simple dumbbell workout is a solid total-body routine for beginners and advanced exercisers alike.
While each product featured is independently selected by our editors, we may include paid promotion. If you buy something through our links, we may earn commission. Read more about ourbut you want to start strength training — or you're just looking for a simple but effective total-body dumbbell workout to cue up at a moment's notice — this routine was made for you.
It's suitable for beginners and advanced exercisers alike, and as long as you have a pair of dumbbells, you can do it anywhere, any time. There are no fancy exercises or rep schemes; it's just good old-fashioned strength work., but a solid part of any strength program. In about 15 minutes, you'll get in a muscle-strengthening workout that hits every muscle group in your body — and will leave you just the rightDo each exercise for the number of reps listed, resting as needed between moves. Once you're done with all 10 moves, repeat the circuit for a total of three rounds. Focus on moving with control and with proper form; don't rush.Press the right dumbbell overhead so the weight is stacked directly over your shoulder.Start standing with your feet hip-width apart, with a slight bend in your knees. Hold a dumbbell in each hand in front of your thighs with straight arms and palms facing your body. Hinge at your hips to lower the dumbbells along the front of your legs toward the floor, keeping your back straight andSingle-Arm Row Standing with your feet together and a dumbbell in your right hand, take a big step back with your right foot so you're in a deep lunge with the left knee bent and right leg straight. Hinge your chest forward and rest your left elbow on your left thigh. Allow the right hand to extend toward the floor directly below the right shoulder. Engage your core. Keeping your shoulder blades down and back, pull your right elbow back to row the dumbbell up between your right ribs and hip. Keep your chest square to the floor.Stand with your feet wide, toes pointing slightly out, holding a dumbbell in each hand above your shoulders. Bend your knees, lowering into a squat until your thighs are parallel with the floor . Keep your knees tracking over your feet and ankles; try not to let them cave in or push out.Stand with your feet a little wider than shoulder-width apart with your toes pointed slightly out. Hold one dumbbell vertically at chest level with both hands. Keeping your core engaged, push your hips back, bend your knees, and lower your body into a squat until your thighs are parallel to the floor .Stand with your feet hip-width apart, holding one dumbbell between both hands. Lift the dumbbell directly overhead, engaging your core so your ribs aren't flaring open.Stand tall with your feet hip-width apart. Hold a dumbbell in each hand by your sides. Step forward with the right foot and bend your knees to lower into a lunge until both knees are bent at about a 90-degree angle. Try to keep the front knee directly above the ankle and lower the left knee to hover just off the floor.Lower the dumbbells, then push off your front foot to step it backwards and next to your other foot, returning to the starting position. That's one rep.If you struggle to find the motivation to warm up before your workouts, let us introduce you to your new best friend: the inchworm. Start in a plank position holding a dumbbell in each hand, with your legs wider than hip-width apart. With your core and glutes engaged, rotate your chest and hips so they open to the left, and lift your left arm to extend it toward the ceiling. All your feet to roll over onto their sides, like in a side plank.Dumbbell Bench Press Grab a set of dumbbells, and sit on a flat workout bench or on the floor. With one dumbbell in each hand resting on your thighs, lie back on the bench. Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Your palms should be facing forward.Dumbbell Russian Twist Sit on the ground with your knees bent and your heels resting on the floor, holding a dumbbell in both hands. Engage your core, keeping your back straight, and lean slightly back. Slowly twist to the left, bringing the weight to your left side. Think about rotating through your torso, instead of just moving your arms.
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