Some people think you need a wide variety of equipment to get a good workout...
Some people think you need a bunch of different machines and weights to get a good workout…
Some people even think you CAN’T get a good workout with dumbbells alone…
The truth is, none of these assumptions are accurate. I'm here to tell you that you absolutely can get a good workout in with very little equipment. At the same time, you can get a great workout with dumbbells alone.
I think, actually I know, that a dumbbell workout routine can be very effective. They can be full body workouts, upper body workouts, and anything in-between!
With that being said, you're probably thinking “How in the world can I get a good workout with just dumbbells?”
Well, you’re in the right place. I’ll walk you through how to get a good workout with dumbbells, some of the best exercises, and even a full dumbbell workout routine you can try for yourself!
First, let’s take a look at some of the benefits that can come with a dumbbell workout routine.
5 Benefits of a Dumbbell Workout Routine
Dumbbell workouts can have a lot of upsides to them. These are benefits which can help out in many areas of your fitness.
In addition to that, it can be beneficial for earning the results you're after! Yes, that's whether you want to build muscle, lose fat, be healthier, or achieve a combination of these things.
Let’s take a deeper look at some of the benefits that can come with a dumbbell workout routine!
Healthier Joints
Your joints are something you want to take care of. After all, they play a huge part in everything you do.
Whether it’s lifting weights, picking up your kids, or even getting out of bed, your joints are involved. That's why keeping them healthy should be a high priority.
One way you can is through resistance training (1). Well, dumbbell workout routines definitely fall into that category!
Improved Balance & Stability
Balance and stabilization can be crucial for performing movements safely. Well, a dumbbell workout routine could be a great way to see improvements in these areas.
Unlike machines, dumbbells do not travel along a fixed path. Think about a chest press for example. On a chest press machine, you are always pushing the weight along the same path. If you wanted to push the handles of the machine out to the side, you wouldn't be able to.
Dumbbells, on the other hand, don't have this same limitation. In a dumbbell chest press, you have the freedom to push the weight in any direction you want. In order to push the weight safely along a fixed path, your stabilization muscles will be recruited.
This can be said about any free weight exercise as well. When you use free weights, your body recruits more muscles to help provide stability and balance for your joints.
This in turn could help improve your overall balance and stability (2).
Increased Strength
Dumbbell workout routines are something that can absolutely help you get stronger. As long as your dumbbell workout routine gets more difficult over time, you can continue to gain strength.
In my personal opinion too, I think the extra challenge for stabilization has made a big difference in my strength overall and I’m confident it will for you too. However, I'll let you be the judge!
Bone Health
Bone health is something that most of us take for granted. However, as we get older, bone health can often become even more of a concern.
While it isn't limited to dumbbell workouts alone, resistance training as a whole can be helpful for improving bone health and bone density (4).
Body Composition Improvement
Your body composition determines how you look, how your clothes fit, and much more. I think this is something we can all agree we'd like to improve upon.
Well, resistance training can be a great way to help improve body composition (5). Dumbbell workout routines just happen to be a form of resistance training. If you ask me, I think it's the best form!
What Does A Dumbbell Workout Routine Look Like?
A dumbbell workout routine can be set up a number of different ways. They can be upper-body focused. They can be lower-body focused. Heck, they can even be designed to train your entire body.
Ultimately, it's up to you what you want your dumbbell workout routine to look like. Today, I'll give you some of my favorite dumbbell exercises and a full body dumbbell workout you can try out!
Dumbbell Squat
Squats are an excellent exercise for the muscles of your legs and core.
To do this, hold a set of dumbbells at either side of your body. Stand upright with your feet a little more than shoulder width apart.
With your knees tracking over your toes, sink your hips back until your thighs are parallel to the ground. At the bottom of this movement, you’ll feel like you’re sitting in a chair.
When you reach the bottom of the squat, pause and then push yourself back up to your starting position.
Dumbbell Bench Press
The bench press is a staple exercise for your chest, triceps, and deltoids. Plus, all you'll need is some dumbbells and a flat bench.
Sit on the end of the bench, resting the dumbbells on your knees. Use your knees to drive the dumbbells straight up as you slowly lower your back to lay flat on the bench. Position the dumbbells over your chest and keep your core and glutes braced. This is your starting position.
Lower each dumbbell to either side of your chest. Next, squeeze your chest and triceps to push the dumbbells back over your chest to complete a rep.
Dumbbell Walking Lunges
Lunges can be quite the challenge. With dumbbells, they are even more difficult! At the same time, they can be a great way to build stronger legs and promote muscular balance between them both.
Grab a dumbbell in each hand and stand upright with your feet about shoulder width apart. With the dumbbells at your sides, take a step forward and lower your body to form a 90 degree angle with both knees.
Track your front knee over your toes as you lower your body. When your back knee nearly touches the ground, push through your front leg and bring it back to your other leg. Next, repeat this on your other leg. You'll want to complete the same number of reps on each leg.
Dumbbell Row
Dumbbell rows are an excellent exercise for your back and biceps. Start by grabbing a set of dumbbells to hold at each side of your body.
Hinge forward at your hips to bring your upper body near parallel with the ground. Allow your arms to rest under your upper body. This is your starting position.
From here, pull the dumbbells up to either side of your body, right below your chest. Squeeze the muscles in your back for a second before slowly releasing your arms to lower the dumbbells back in front of you. This is one rep.
Dumbbell Farmer Carry
Farmer carries can be a great strength building exercise. They engage your traps, core, forearms and more.
Grab a dumbbell in each hand and stand with your feet about shoulder width apart. Engage your core, draw your shoulders back, and puff out your chest. From here, walk for a set distance with the dumbbells in hand, keeping your body upright at all times.
When you've traveled the set distance, you've completed a set.
Full Body Dumbbell Workout Routine
Ready for a full workout? You'll love this one! I took all of the exercises we discussed above and put them together for a killer dumbbell workout.
| Exercise | Sets | Reps |
| Dumbbell Squat | 4 | 8-12 |
| Dumbbell Row | 4 | 8-12 |
| Dumbbell Bench Press | 4 | 8-12 |
| Dumbbell Walking Lunges | 3 | 10 Each Leg |
| Dumbbell Farmer Carry | 3 | 25 Yards |
How Can You Take Your Dumbbell Workouts To The Next Level?
As you continue to progress along your fitness journey, these dumbbell workouts will get easier. So, what can you do to make sure you keep things challenging? After all, your body needs a new challenge to create new adaptations.
Well, you're in luck. I say this because there are an endless number of ways to keep progressing your workouts. This could be increasing weight, reps, sets, intensity, and more. It could even be changing up your workout routine completely!
Obviously, programming your own workout program can be complicated. It can take a lot of knowledge, expertise, and experience to design a good one.
Not to mention, your workouts are only one component to earning the results you're after. I mean, am I wrong in assuming that you have goals you're looking to accomplish? We all do! Personally, I'm always looking to build some more muscle and keep the body fat off.
Again though, your workouts are one piece of the puzzle. The proper approach to nutrition is also crucial in seeing great results. Fortunately for you, we can help out in both of these areas as well as several others.
You see, at 1st Phorm, our mission is to help real people earn real and long-term results. That's why we decided to develop the ultimate all-in-one health and fitness tool to help you reach your goals. This tool is called the 1st Phorm App, and trust me, it's a game changer.
In fact, you'll get over 30 workout programs inside the app to help you reach your goals. You'll also get access to several features such as:
• A certified personal trainer and nutrition coach (sometimes a dietitian) to coach you every day in the app
• A custom nutrition plan and an easy way to log your food to stay on track
• 5x per week live streams about nutrition, training, and supplementation
• Activity and step-counting software
• Progress tracking and body metrics to make sure you get the results you're after
...and so much more! Ready to get started earning the best results possible? Download the 1st Phorm App now!
If there's anything we can do to help in the meantime, don't hesitate to reach out!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help you reach your goals!
References:
(1) Latham, Nancy, and Chiung-ju Liu. “Strength training in older adults: the benefits for osteoarthritis.” Clinics in geriatric medicine vol. 26,3 (2010): 445-59. doi:10.1016/j.cger.2010.03.006.
(2) Schwanbeck, Shane R et al. “Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels.” Journal of strength and conditioning research vol. 34,7 (2020): 1851-1859. doi:10.1519/JSC.0000000000003349.
(3) Haugen, Markus E et al. “Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis.” BMC sports science, medicine & rehabilitation vol. 15,1 103. 15 Aug. 2023, doi:10.1186/s13102-023-00713-4.
(4) Hong, A Ram, and Sang Wan Kim. “Effects of Resistance Exercise on Bone Health.” Endocrinology and metabolism (Seoul, Korea) vol. 33,4 (2018): 435-444. doi:10.3803/EnM.2018.33.4.435.
(5) Wewege, Michael A et al. “The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 52,2 (2022): 287-300. doi:10.1007/s40279-021-01562-2.
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