This Dumbbell Workout Routine Only Uses Five Exercises To Build Muscle and Strengthen Your Body

Full-body dumbbell workout routine
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All it takes is a pair of dumbbells and five superb moves to build muscle and strength all over your body.

This five-move workout uses humble irons to improve your strength like no other and burn fat right in the comfort of your own home.

It’s not only a time saver routine but also cuts out the need for the gym, making it convenient for busy people.

If you are looking for a new conditioning routine to rank up your muscle growth, look no further.

Let’s get to this strengthening workout with dumbbells for your full body.

Full-Body Dumbbell Workout Routine

Best Full-Body Dumbbell Workout Routine

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Dumbbell Clean and Press

Dumbbell Clean and Press

The clean and press are one of the classic Olympic lifts.

This move incorporates total body power and coordination. It can take a long time to fully master the clean and press, so don’t be frustrated if you don’t get it right away! 

How to Perform:

  • Start standing with your feet about hip-width apart, holding one dumbbell in each hand.
  • Bend your knees slightly, keeping your back flat.
  • Quickly, use your legs and arms to power the weights up to your shoulders.
  • Next, press the weights up over your head.
  • Then, reverse the motion and return to the starting position. 
  • Repeat for 10-15 repetitions per set, 3 sets per session, and 2 sessions per week.

Dumbbell Press From Floor

Dumbbell Press From Floor

Bench pressing is a key movement that works the pecs, shoulders, and triceps. When it’s performed with dumbbells, the abs are often involved as well (at least to some degree).

How to Perform:

  • Grab a dumbbell with each hand and lay down on the floor.
  • Keep your knees bent, with your feet flat on the floor. 
  • Press the dumbbells up toward the ceiling.
  • Once you’ve reached the top of your range, slowly lower the weights back down to complete the rep.
  • Perform 10-15 reps per set, 3 sets per session, and 2 sessions per week.

Dumbbell Bent-Over Row

Dumbbell Bent-Over Row

Rows are a foundational movement in resistance training. This exercise works the biceps and back to a high degree. 

This option is a nice alternative to the previous exercise for those who find the other position too uncomfortable. 

How to Perform:

  • Start standing, with one dumbbell in each hand.
  • Bend forward at your waist, keeping your back flat. 
  • Pull both weights up toward your chest by bending your elbows and pinching your shoulder blades together.
  • Return the weights to the starting position to complete the rep.
  • Perform 10-15 reps per set, 3 sets per session, and 2 sessions per week.

Dumbbell Incline Bicep Curls

Dumbbell Incline Bicep Curls

This move is another biceps crusher. The seated bicep curl forces you to engage the deep fibers of your biceps so that you can get a great pump, every time.

How to Perform:

  • Position a bench so that the back is slightly reclined.
  • Sit on the bench and lean back so that your spine is fully supported.
  • Allow the weights to hang down by your sides.
  • Perform a bicep curl with both arms at once, then return the weights to the starting position.
  • Repeat for 10-15 reps per set, 3 sets per session, and 2 sessions per week.

Dumbbell Wood Chops

Wood Chops

Wood chops are great for athletes whose sports require rotation. For instance, golfers, tennis players, and many others can benefit from this move. It’s an awesome exercise for building core power and strength.

How to Perform:

  • Grab one dumbbell with both hands.
  • Twist toward your right and bend your knees so that you can bring the weight close to your right foot.
  • Next, twist toward your left as you simultaneously push the weight toward the ceiling. 
  • Repeat for 10-15 reps per side, per set, for 3 sets per session, and 2 sessions per week.

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Bennett Richardson, DPT, PT, CSCS
Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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