The adjustable dumbbell may be the most underrated piece of fitness equipment developed in the past two decades. Because of this ingenious gear, you will no longer need to search for a place to store a large dumbbell rack.
This is of utmost importance if you are working out in the confines of your own house, where space may be at a premium.
All you need for a straightforward, economical workout setup is an adjustable set of dumbbells, a bench to rest against, and this full-body dumbbell workout.
Related Article: Adjustable Dumbbells: How They are the Best Investment You Can Do for Your Home Gym
How Does This At-Home Full Body Workout Plan Work?
A circuit will be used for this at-home workout with dumbbells, consisting of seven different exercises. Carry through each exercise in rapid succession, pausing for a rest only when you have finished a full round of the circuit.
Perform a total of three rounds. You should take no more than a minute to recover in between rounds to maintain a high-intensity level throughout the entire workout.
These exercises switch between pushing and pulling, working your upper or lower body at alternating intervals. In this approach, a specific muscle group will not become overly fatigued throughout the course of the workout, which will not only save time but will also provide some aerobic benefits as well.
Dumbbell Stiff Leg Deadlift
Stiff leg deadlifts are excellent for strengthening your back and developing the proper activation patterns in your hamstrings and glutes. Since all of these things are important at the beginning of a workout, we place them here so that they can help us get started and provide adequate assistance throughout the circuit.
- Start by standing with your feet hip-width apart and your knees soft, dumbbells in front of your hips, and palms facing the thighs.
- Begin sending hips back while keeping the spine in a neutral position and squeezing the shoulder blades.
- Dumbbells should be placed in front of the shins, close to the body. Allow the hips to sink no further once the dumbbells have passed the knees.
- Maintain a neutral spine at the bottom of the movement and drive through heels to fully extend hips and knees, squeezing glutes at the top.
Dumbbell Bench Press
When compared to the barbell bench press, the dumbbell bench press places a greater stabilization demand on the shoulders. The shoulders are worked out thanks to the extra pulse at the very finish.
- To begin, grab a pair of dumbbells. Lay on your back on a bench and place the dumbbells a few inches above your chest.
- Press both dumbbells up until both your arms are completely stretched. Pause and carefully withdraw the extended arms to the starting position.
Goblet Squat
It is easier to perform this full-body move than a conventional barbell squat since it relieves pressure from your back while still providing a challenge to your quadriceps. The counterweight created by holding the weight in front of the body makes it easier to
Sit back, which helps to ensure a proper form.
- To perform this exercise, hold the dumbbell vertically by putting both hands under the top of the weight and gripping it with both hands. Keep the dumbbell close to your chest during the whole exercise.
- Your knees should face the same way as your toes.
- Take a deep breath and squat by sitting back on your hips and keeping your core tight and torso up.
- If you are flexible enough, move your elbows between your knees and stop when they touch. If touching your elbows to your knees makes you lose your form, don't do it.
- Drive through your heels to get back to where you started. Keep your feet flat on the floor the whole time, and don't try to get your hips lower by lifting your heels.
Incline Skull Crushers
This exercise primarily targets the triceps but also strengthens the upper back and improves synergy between these muscles.
- Start by laying flat on your back with your feet on the ground.
- Reach up to the ceiling with dumbbells in your hands.
- Bend your elbow and bring the weight down to your forehead.
- To finish the rep, bring the arm back up to the ceiling. (Note: The upper arm should always stay perpendicular to the floor.)
Dumbbell Flys
These few movements target the shoulders and biceps in addition to the pecs, which makes them an extremely efficient chest workout. Because it does not require you to swap postures, the fly is an excellent choice of exercise to perform immediately after the skull crusher.
- Start by sitting on a bench with your back flat. Hold a dumbbell in each hand.
- Put your arms at your sides with your elbows bent and pointing out.
- Slowly let out your breath and raise your arms up above your chest.
- Inhale, and slowly move your arms back to the starting position by your side.
Dumbbell Farmers Carry
The entire core strength is improved due to this workout. No doubt farmers don’t bother hitting the gym.
- Start by choosing dumbbells with the right amount of weight and putting them on the floor on both sides of your body.
- Reach down and grab each dumbbell with each hand by bending at the hips and knees. Lift them up from the ground by extending your hips and knees and keeping your back straight.
- Hold the dumbbells firmly at your sides. Keep your shoulders, back, and core tight while you stand tall.
- Start the movement by walking forward at a steady pace and keeping your eyes straight ahead.
- Finish the number of steps you want, stop, and put the dumbbells down while keeping your core tight and your spine straight.
One-Arm Dumbbell Row
Not only does this exercise force you to work each side of your body individually, similar to a standard one-arm row, but it also forces you to engage your hamstrings as you inevitably lower the dumbbell more.
- Begin by grabbing a dumbbell with your right hand and putting your left hand on a bench in front of you.
- Lean forward from your hips. Raise your right leg behind you until it is even with the rest of your body. Let the dumbbell hang down at arm's length in a row with the palm facing in. This is where things begin.
- Row the dumbbell up to the side of your chest to start the exercise. Keep your arm close to your side. Wait a moment, then put the weight back down.
Related Article: Top 25 At-Home Exercises for Beginners
FAQ
Following are some of the most frequently asked questions regarding working out with dumbbells.
1. How much weight should I lift?
This exercise circuit can be done with any weight you're comfortable with, whether that’s 5lb or 50lb. Ensure you don’t overexert yourself, as it can cause a sprain or an injury. You shouldn’t feel pain in your joints or shouldn’t develop any chronic muscle pains from this exercise routine. If this happens, stop immediately and take some days off.
2. Can I decrease/increase the reps of the exercises?
YES! Feel free to adjust the intensity of the workout according to your needs. The provided details are for average gym goers. If you think it's either too much or too little for you, go ahead and tweak it according to your need. Just make sure that you feel exhausted after a session.
3. Are Adjustable Dumbbells better than Fixed Dumbbells?
Adjustable dumbbells are superior to fixed dumbbells because they take up less space and cost less compared to its counterpart. As it is ‘adjustable,’ it can change its weight according to your need. However, it tends to be less durable and takes time to change weights; meanwhile, fixed dumbbells are very durable and can swiftly be shifted. Adjustable dumbbells are perfect for home gym owners, but they cannot wholly replace the convenience of fixed dumbbells.
Take Away
This full-body dumbbell workout targets your whole body in the comfort of your house. This workout is especially good if you're on vacation, as the only equipment you will need to carry with you will be your adjustable dumbbell.
Now you’re left with no excuses and can get started on getting your body in shape. Just grab your dumbbells and start sweating.
