The Ultimate Full Body Dumbbell Workout At Home Or Gym

Got a pair of dumbbells? It’s time to build muscles, get ripped and gain strength with a simple yet highly effective dumbbell workout that can be done at home or at the gym.

dumbbell workout

This dumbbell workout doesn’t require you to use gym filled with equipment to build muscle and strength. You need a pair of dumbbells, work on these exercises that will challenge your body in a unique way and get ripped.

Simple is that!

All you need is to hold on to the workout until the end.

Ultimate Full Body Dumbbell Workout

Dumbbells offer more versatility as compared to barbells. They allow you to train one side of your body at a time and is perfect for creating a great muscular coordination.

dumbbell workout

If you are a beginner, I would recommend to start with lightweight dumbbells, else push yourself beyond the limits and go with heavier ones. Safety should the first priority. Don’t choose too heavy dumbbells that might cause an injury. Pick a pair at which you’ll reach failure at 8, 10 or 12 reps.

1. Straight-Leg Deadlift

It’s like the barbell deadlift with the only variation that you’ll be using a pair of dumbbells. This gives more stability and control.

Straight-Leg Deadlift

How to Perform?

  • Grab the dumbbells with palms facing down and hold them in front of your thighs.
  • Keep your feet at hip-width apart and torso straight while your knees slightly bent.
  • Finally, lower your torso until it is parallel to the floor. This way, you’ll feel a stretch in your hams.
  • Hold the position for a second and bring yourself back to starting position.
  • Do three sets of 8, 10 and 12 reps.

2. Floor Press

The floor press is the variation of the flat bench dumbbell press. It creates more tension in your pecs.

Floor Press

How to Perform?

  • Lie on the floor holding the dumbbells in such a way that your triceps are resting on the floor while your elbows should be positioned close to your sides.
  • Your wrists must be facing each other.
  • Now, press the weights up, hold the position for a second and lower it to the starting position.
  • Do three sets of 8, 10 and 12 reps.

3. Thrusters

Thrusters help to burn fat by alleviating your metabolism rate and also works on your butt and glutes for a strong core along with your shoulders.


How to Perform?

  • Stand straight with your feet shoulder’s width apart.
  • Grab a pair of dumbbells next to your shoulders.
  • Now, squat as your reach the top position and press them overhead.
  • As you press overhead, focus on the squeeze in your core and glutes.
  • Get back to starting position.
  • Do three sets of 8, 10 and 12 reps.

4. Renegade Row

This will be a hardcore exercise and requires a lot of focus and control as you perform. You’ll be using light weight dumbbells in the first two sets and a heavier one in the third set.

Renegade Row

How to perform?

  • Grab a pair of dumbbell and get into push-position with each hand on the dumbbell.
  • Keep your feet wide open.
  • Now, carefully shift your weight on the right side and row the left-hand dumbbell slowly.
  • Lower it to starting position and do the same with the other side.
  • Do three sets of 8, 10 and 12 reps.

5. Bent-Over Row

The bent-over row, when done with dumbbells, gives more control and focus as compared to the barbell variations where you have to maintain your posture throughout.

Bent-Over Row

How to perform?

  • Grab the dumbbells with overhead grip (palms facing down).
  • Now, slightly bend your knees and bring the torso forward until it is parallel to the floor.
  • While keeping the torso stationary, lift the dumbbells to your side, hold it for a second and lower gradually.
  • Do three sets of 8, 10 and 12 reps.

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