Full Body Dumbbell Workout in 5 Steps
Weight training is a great way to strengthen your muscles whether you are looking to add bulk, get ripped or stay fit. Here’s a 5 exercise workout routine that works all your major muscle groups – back, chest, shoulders, arms, core, glutes and legs.
These can be done with dumbbells or kettlebells. Start with lighter weights and 2 sets. Eventually, working to complete 3 sets and heavier weights. Keep your movements controlled and feel your muscles working each exercise.
1. Shoulder Flex and Chest Fly Combination – works shoulders, chest and back
Standing with feet shoulder width apart. Hold dumbbells on thighs with overhand grip and straight back. Bring dumbbells up to chest level with arms extended. Hold for 1 count. Continue holding dumbbells with straight arms and turn hands to clapping position. Then pull your straight arms apart and extend out away from each other. Next return dumbbells to clapping position. Hold for 1 count. Finally, rotate back to overhand grip, keep arms straight and bring dumbbells back to your thighs. Do 8 to 12 reps.
2. Dumbbell Curls to Opposite Shoulder – works arms both biceps and triceps
Hold dumbbells with underhand grip on your thighs, straight back and set feet shoulder width apart. Curl dumbbell up to the opposite shoulder. Hold for 1 count and then slowly return dumbbell down to your side. Perform same curl with the opposite arm. Bringing the weight down slowly will work your tricep muscles better. Do 10 to 12 reps with each arm.
3. Dumbbell Snatch – works your shoulders, chest, back, glutes and legs
Start by placing the dumbbell on the floor between your feet (slightly wider than shoulders). Bend deep with your legs keeping your back straight and grab the dumbbell. Bring the dumbbell to the position just below your knees. Then swing the dumbbell up over your head while keeping your arm straight. Hold for 3 counts. Finally return the dumbbell slowly down back to the position just below your knees and repeat the swing up. Do 10 to 12 reps with each arm.
4. Dumbbell Step ups – works glutes, legs and back
Hold heavier weights at your sides. Lift one foot up and place it on a bench or step. Then push your body up and fully straighten your leg. Hold for 1 count. Then return back down to the starting position. Do 10 to 12 reps with each leg.
5. Dumbbell Bent-Over Rows – works your back, glutes and legs
Hold dumbbells with overhand grip and set feet slightly wider than shoulder width. Then bend at your waist while keeping your back straight. Let arms extend with dumbbells outside each knee. Next with bent waist and straight back pull arms and dumbbells up to chest. Hold for 3 count and then return dumbbells down below and outside your knees. Do 10 to 12 reps.
These are simple exercises but staying in control during the movements will definitely give your muscles a real workout!