Total Body Dumbbell Workout Plan

 

TOTAL BODY DUMBBELL WORKOUT

Here’s how to perform each exercise!

1. DUMBBELL LUNGES


Muscles worked: Quadriceps, hamstrings, gluteus maximus 

AKA: Legs and Butt
How to perform:

• With a dumbbell in each hand, stand with your arms by your sides and your feet about hip-width apart.
• Step forward with your right leg, and lower your body until your right thigh is parallel to floor and your  knee is bent about 90 degrees.
• Your front shin and torso should be vertical.
• Pause, then push yourself back into the starting position and repeat by leading with the other leg.

2. DUMBBELL CHEST PRESS
 


Muscles worked: Pectoralis major, deltoids, triceps

AKA: Chest and Arms
How to perform:

• Lie on your back on the floor (or on an exercise bench) with a dumbbell in each hand held directly over your shoulders. Turn your palms away from you.
• Inhale, bend your arms and lower the dumbbells to the outside of your shoulders.
• Push them back up, exhaling as you do so.
• Keep your back slightly arched and your feet planted flat on the floor throughout.

3. DUMBBELL SINGLE-ARM ROWS
 

Muscles worked: Latissimus dorsi, biceps 

AKA: Back and Arms
How to perform:

• Hold a dumbbell in your right hand, bend your knees and lean forward.
• Engage your core, and bend your arm to pull the dumbbell up and into your lower ribs, without rotating your torso.
• Lower the dumbbell to return to starting position. That’s one rep.

4. DUMBBELL ROMANIAN DEADLIFTS
 

Muscles worked: Hamstrings, gluteus maximus 

AKA:legs and Butt
How to perform:

• With a dumbbell in each hand, stand with your feet hip-width apart and the dumbbells in front of your thighs. Bend your legs slightly.
• Push your butt back as far as you can and hinge forward from your hips.
• Lower the dumbbells down the front of your legs as far as your flexibility allows. Do NOT round your lower back!
• Stand back up and repeat.

5. DUMBBELL SHOULDER PRESS 
Muscles worked: Deltoids, triceps 

AKA: Arms
How to perform:

• Stand with your feet shoulder-width apart, knees slightly bend and a dumbbell in each hand.
• Raise the dumbbells just above your shoulders, palms facing each other.
• Keeping your core braced, push your dumbbells up and overhead to full arm extension.
• Lower them back to your shoulders and repeat.
• This exercise can also be performed seated.

6. DUMBBELL 
PULLOVERS
Muscles worked: Latissimus dorsi, pectoralis major

AKA: Back and Chest
How to perform:

• Lie on your back on the floor (or on an exercise bench) with your feet flat on the floor.
• Hold a single dumbbell in both hands. Raise your arms and hold the dumbbells up over your chest.
• Keeping your arms straight with a slight bend in your elbows, lower the dumbbell over your head and down toward the floor until your arms are brushing your ears.
• Pull the weight back over your chest and repeat.

7. DUMBBELL PLIE SQUATS/ SUMO SQUATS

Muscles worked: Quadriceps, hamstrings, gluteus maximus, abductors, adductors 

AKA: Back of thighs, front of thighs, inner thighs and butt
How to perform:

• Hold one end of a heavy dumbbell with both hands and stand so your feet are around two hip-widths apart. Turn your feet out to 45-degrees, so your toes turned out.
• Push your hips back, bend your knees, and squat down as far as you can (or until your thighs are parallel with the floor).
• Pause and return to the starting position.
• Repeat.

Tip! Keep your torso as upright as possible during the entire movement, with your lower back naturally arched.
8. DUMBBELL BICEPS CURL
Muscles worked: Biceps 

AKA: Front of arms

How to perform:

• Stand with a dumbbell in each hand, your palms facing forward.
• Pull your abdominals in, stand tall, and keep your knees slightly bent.
• Bend both arms until the dumbbells are in front your shoulders.
• Slowly, with control lower the dumbbells back down to the starting position.
• This exercise can also be performed seated.

Tip! Keep your elbows as close to your body as possible, and don’t support your elbows on the sides of your stomach.
9. LYING DUMBBELL TRICEPS EXTENSION
Muscles worked: Triceps

AKA: Back of arms

How to perform:

• Lie on your back on the floor with a dumbbell in each hand, with the palms of your hands facing inwards.
• Raise your arms straight up so the dumbbells are above your shoulders, making sure your elbows are straight but not locked.
• Slowly and with control, lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the floor.
• Lower the dumbbells so they are on either side of your head, close to your ears.
• Lift arms back up to starting position and repeat.

10. CRUNCHES

Muscles worked: Rectus abdominus 

AKA: ABS
How to perform:

• Lie on your back with your knees bent at 45 degrees, feet on the floor about hip-width apart, and hands lightly behind your head. Gently pull your abs in.
• Curl up and forward, lifting your head, neck, and shoulder blades off the floor, and bringing your rib cage toward your pelvis.
• Pause briefly, and slowly and with control lower  back down.
• Pause, and return to the starting position.

Tip! Exhale as you crunch up, inhale as you come back down, and keep abs engaged.
11. DUMBBELL SIDE BENDS

Muscles worked: Rectus abdominus, erector spinea, obliques 

AKA: Abs, Side of abs (love handles!)

How to perform:

• Hold a pair of dumbbells at your sides, with your arms straight and core engaged. Stand with your feet shoulder-width apart.
• Without twisting your upper body, slowly bend to the right as far as you can, lowering the dumbbell down the side of your leg towards your right knee.
• Pause, and slowly return to an upright starting position.
• Repeat, bending to the left side. That’s one rep.

Dumbbells are super versatile workout tools. While the resistance training machines at the gym are generally big, heavy and not available at home, dumbbells are ideal for home training.