The Best At Home Dumbbell Workout: A Full-Body Training Plan

Home Dumbbell Workout – Introduction

The Best at Home Dumbbell Workout: A Full-Body Training Plan

Like many exercisers, you might believe that to work out at home, you need a fully equipped garage gym.

And while you can set yourself up with a squat rack, adjustable bench, and a set of Olympic weights, you don’t need to if you don’t want to.

In fact, you can have a great workout with just your body weight.

That said, bodyweight-only workouts can be restrictive, and there are only so many push-ups and sit-ups you can do before boredom sets in.

The good news is that you can make your home workouts far more interesting and effective if you arm yourself with a pair of adjustable dumbbells.

Even if you don’t have a bench, you can still work your entire body with a couple of hand weights.

This article provides you with a full-body dumbbell workout you can do at home.

Full-Body Home Dumbbell Workout – Overview

This full-body dumbbell workout requires no bench and is designed for home exercisers with limited space and time.

Do it 2-3 times per week to increase strength, build muscle, tone up, and get fit.

But before you even think about picking up your weights, make sure you spend a few minutes preparing your muscles and joints for what you’re about to do.

Begin with 5-10 minutes of easy cardio, for example:

• walking,
• elliptical,
• treadmill,
• rowing machine,
• spin bike,
• Stairmaster,
• jogging or
• jumping rope,

followed by dynamic stretching and mobility exercises for your major muscles and joints.

Ready?

Then let’s get to work!

The Home Dumbbell Workout Exercise List

1. Dumbbell goblet squats
2. Dumbbell floor presses
3. Dumbbell single-arm rows
4. Dumbbell reverse lunges
5. Dumbbell shoulder presses
6. Dumbbell pullovers
7. Dumbbell curls
8. Dumbbell french presses
9. Dumbbell crunches
10. Dumbbell side bends

Full-Body Home Dumbbell Workout Plan

Here’s your full-body home dumbbell workout plan – no bench required!

This plan is also an excellent go-to workout at your hotel fitness center when you are on the road.

While hotel fitness centers may be sparsely equipped, many at least have sets of dumbbells.

Hotel or Home Dumbbell Workout – Copyright Fit Apprentice®

#	Exercise	Sets	Reps	Recovery
1	Dumbbell goblet squat	2-4	12-20	60-90 seconds
2	Dumbbell floor press	2-4	12-20	60-90 seconds
3	Dumbbell single-arm row	2-4	12-20	60-90 seconds
4	Dumbbell reverse lunge	2-4	12-20	60-90 seconds
5	Dumbbell shoulder press	2-4	12-20	60-90 seconds
6	Dumbbell pull-over	2-4	12-20	60-90 seconds
7	Dumbbell curl	2-4	12-20	60-90 seconds
8	Dumbbell French press	2-4	12-20	60-90 seconds
9	Dumbbell crunch	2-4	12-20	60-90 seconds
10	Dumbbell side bend	2-4	12-20	60-90 seconds

Sets and reps

Adjust the number of sets based on how much time you have available and your energy levels.

Also, beginners should probably stick to two sets per exercise, and more experienced exercises can do more.

Regarding reps, this depends on the weight of your dumbbells.

Ideally, you should fatigue your muscles within 12-20 reps.

But, if you only have light dumbbells, just do as many reps as it takes to tire your muscles out, even if it’s 25, 30, or more.

Exercise Descriptions and Instructions

There are two ways to do any exercise – the right way and the wrong way.

The right way is safe and provides the best results.

In contrast, the wrong way is usually less effective and more likely to cause aches and injuries.

So, given a choice, always choose the right way!

#1. Dumbbell goblet squat

Muscles worked: Quadriceps, gluteus maximus, hamstrings, core.

The squat is the king of lower body exercises and works virtually every muscle in your lower body.

It’s a very functional movement that replicates many everyday activities.

Barbell back squats are a great exercise, but home trainers will enjoy the convenience and effectiveness of the dumbbell goblet squat.

How to do it:

1. Hold a single dumbbell in front of your chest and just below your chin.
2. Place your palms against the inside of the weight plate, so the dumbbell is vertical.
3. Step out and into a shoulder-width stance.
4. Brace your core, and pull your shoulders down and back.
5. Bend your knees and squat down until your thighs are roughly parallel to the floor.
6. Take care not to round your lower back.
7. Stand back up and repeat.

 How to Do a Dumbbell Goblet Squat

#2. Dumbbell floor press

Muscles worked: Pectoralis major, deltoids, triceps.

The bench press is the world’s favorite chest exercise, but you can’t do it without a bench!

Thankfully, you can get a good chest workout without a bench and doing your presses on the floor.

The floor press is an old-school chest exercise that’s also very shoulder joint-friendly.

How to do it:

1. Lie on the floor with your legs bent or straight as preferred.
2. Hold a dumbbell in each hand over your chest so your arms are vertical and your palms face your feet.
3. Brace your abs and press your upper back and shoulders into the floor.
4. Bend your arms and lower the weights down until your elbows touch the floor.
5. Drive the weights back up and repeat.

Dumbbell Floor Press Demonstration

#3. Dumbbell single-arm row

Muscles worked: Latissimus dorsi, biceps, mid-traps, rhomboids.

Dumbbell rows work all your major back muscles, one side at a time.

Using one weight means you can use your free hand for support, making this a very lower-back-friendly exercise.

How to do it:

1. Holding a dumbbell in one hand, lean forward and place your other hand on a sturdy chair.
2. Stand with your feet shoulder-width apart, brace your abs, and make sure your lower back is slightly arched and not rounded.
3. Let your arm hang straight down with your palm turned inward.
4. Leading with your elbow, and keeping your wrist straight, bend your arm and pull the dumbbell up to your lower ribs.
5. Extend your arm and repeat.
6. Do the same number of reps on both sides.

Single Arm Dumbbell Rows

#4. Dumbbell reverse lunge

Muscles worked: Hamstrings, gluteus maximus, quadriceps, core.

Lunges are often seen as a quadriceps exercise, which they are when you step forward.

However, when you step backward in a reverse lunge, your glutes and hamstrings are more active, as they have to work as brakes to slow your descent.

How to do it:

1. Stand with your feet together and a dumbbell in each hand, arms by your sides.
2. Brace your core, and pull your shoulders back and down.
3. Take a large step backward, bend your legs, and lower your rear knee down to within an inch of the floor.
4. Push off your back leg and return to the starting position.
5. Do your next rep with the opposite leg.
6. Alternate sides for the duration of your set.

Dumbbell Reverse Lunge – Dr. John Rusin

#5. Dumbbell shoulder press

Muscles worked: Deltoids, triceps, core.

You probably won’t be surprised to learn that the dumbbell shoulder press works your shoulders!

While the bench press is the world’s most popular upper body exercise, the shoulder press is arguably the most important, especially for developing picture-perfect deltoids and a great-looking V-taper.

How to do it:

1. Hold a dumbbell in each hand and stand with your feet about shoulder-width apart.
2. Raise the weights to your shoulders and turn your wrists, so your palms face forward.
3. Brace your abs and pull your shoulders down and back.
4. Without using your legs for assistance, press the weights up, so they come together above your head.
5. Straighten, but do not lock your elbows.
6. Lower the weights back to your shoulders and repeat.

The Best Science-Based DUMBBELL Shoulder Exercises For Mass and Symmetry

#6. Dumbbell pull-over

Muscles worked: Latissimus dorsi, pectoralis major, triceps.

Pull-overs are usually done on an exercise bench.

However, there is no reason not to do them on the floor.

While this will slightly reduce your range of motion, this is still an effective back and chest exercise.

How to do it:

1. Lie on the floor with your legs bent and feet flat.
2. Hold a single dumbbell over your chest.
3. Straighten your arms.
4. Lower the weight backward and toward the floor.
5. Keep your arms straight but not locked.
6. Pull the weight back over your chest and repeat.

Dumbbell Pullover on the Floor

#7. Dumbbell curl

Muscles worked: Biceps, forearms.

The biceps are arguably the most famous muscle in the human body.

Even non-exercisers can point out their biceps, even if they are puny and weak!

Dumbbell curls will pump up your biceps and strengthen your forearms for a firmer grip.

How to do it:

1. Stand with your feet about hip-width apart and a dumbbell in each hand, arms by your sides.
2. Turn your wrists, so your palms face inward.
3. Brace your core.
4. Without using your legs for assistance, bend your elbows and curl the weights up to your shoulders, turning your palms up as your elbows pass 90 degrees.
5. Lower the weights back down to your sides and repeat.

Bicep Curls with Dumbbells Tutorial – Fit Father Project

#8. Dumbbell French press

Muscles worked: Triceps.

Many people are biased toward their biceps, probably not realizing the triceps are the biggest upper arm muscle.

So, if you want strong and shapely arms, you must train your triceps as much as your biceps.

The dumbbell French press is a great at-home triceps exercise.

How to do it:

1. Hold a single dumbbell and raise it above your head, so your biceps are next to your ears.
2. Brace your abs and stand with your feet about shoulder-width apart for balance.
3. Bend your elbows and lower the dumbbell down behind your head.
4. Keep your upper arms next to your ears.
5. Extend your arms and repeat.

DB French Press Demonstration

#9. Dumbbell crunch

Muscles worked: Rectus abdominis, transverse abdominis.

There is nothing wrong with bodyweight abs exercises, but using dumbbells often makes them more effective.

With weights, you should be able to fatigue your muscles faster, saving you a whole lot of valuable time.

How to do it:

1. Lie on your back with your legs bent and feet flat.
2. Press your dumbbells up and over your chest and hold them there.
3. Keep your arms straight throughout.
4. Push your lower back into the floor and lift your head and shoulders off the floor, pushing the weights up toward the ceiling as you do so.
5. Lie back down and repeat.

10-Minute Beginner Dumbbell Ab Workout – Follow Along

#10. Dumbbell side bend

Muscles worked: Obliques, rectus abdominis, transverse abdominis, erector spinae.

The dumbbell side bend works your oblique or waist muscles.

Many people make the mistake of using two dumbbells for this exercise – one in each hand.

If you do this, the weights cancel one another out, making the movement all but pointless.

So, only use one dumbbell, and work one side at a time!

How to do it:

1. Hold a dumbbell in one hand with your arm by your side.
2. Stand with your feet about hip-width apart, and brace your abs.
3. Lean to the side and lower the dumbbell down the outside of your leg to about knee height.
4. Do NOT twist your hips or shoulders.
5. Return to the upright position and repeat.
6. Do the same number of reps on both sides.

Dumbbell Side Bends – T-Nation

See this article at T-Nation for a more in-depth discussion on the importance of doing side bends properly to avoid the risk of injury, as well as alternative exercises for your obliques.

The Best at Home Dumbbell Workout – Wrapping Up

You don’t need a whole lot of expensive workout equipment to get fit, build muscle, and get stronger at home.

In fact, all you really need is a pair of adjustable dumbbells and a bench if you don’t want to lie on the floor.

That’s because your muscles cannot really differentiate between doing something like leg presses on a $20,000 machine in a state-of-the-art gym or doing dumbbell goblet squats in your garage.

They just know work and tension, and as long as you train hard and often enough, your muscles will respond to however you load them.

So, dust off your dumbbells and do this workout 2-3 times per week.

You’ll soon be on your way to a slimmer, firmer, more muscular body!

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