You only need two dumbbells and four moves to develop muscle all over with this 20-minute workout

Build strength, improve flexibility, and develop muscle all over with this short dumbbell workout.

It only takes four dumbbell exercises to hit every major part of your body to develop strength, muscles, and flexibility.

It’s the ultimate workout for anyone looking for a short, time-efficient routine that can fit into their busy schedule.

What’s more, it only takes two dumbbells to get through all four exercises in 20 minutes.

It’s a great strength-building workout that challenges your coordination, stability, and mobility. If you’ve been missing your workout, it’s a perfect regimen to get right back in at the comfort of your own home.

The four moves effectively activate your glutes and legs, which are the primary large muscles for your mobility and strength. They also recruit your abs and core in almost all moves to build a stronger core and tone up your abs.

Lastly, these exercises engage your upper body from your back to the shoulders and arms to exercise a full range of motion and add strength. Your upper body strength is key to making your body less prone to backache, injury, and strains.

It also promotes a proper posture, which prevents common issues like rounded shoulders and text neck.

Grab a pair of dumbbells and let’s get started.

The Best Workout Routine to Build Muscle All Over With Dumbbell

The Best Workout Routine to Build Muscle All Over With Dumbbell

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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.

Dumbell Split Squats

Split Squats

Split squats, also known as Bulgarian squats, are another tricky exercise to master. This move requires a fair bit of balance and strength. So, don’t be discouraged if you don’t master it on your first try!

How to Perform:

  • Hold a dumbbell underneath your chin with both hands.
  • Extend your right leg behind you, placing your right toes on a bench or other elevated surface.
  • Slowly, squat down until your right knee comes close to the floor.
  • Once you’ve reached the bottom of your range, stand back up to complete the rep.
  • Perform 10-15 reps per side, per set, for 3 sets per session, 2 sessions per week.

Dumbbell Renegade Rows

Dumbbell Renegade Rows

One of my favorite dumbbell exercises. This move is awesome, especially at the end of a tough workout. The pushup position row will challenge your shoulders, triceps, biceps, and, most of all, your core.

How to Perform:

  • Place two dumbbells on the floor, spaced out equally.
  • Assume a pushup position, with your hands on the weights.
  • Next, pull the right weight up toward your chest by performing a row.
  • Then, return this weight to the ground and repeat on the left side.
  • Complete 10-15 reps per side, per set, for 3 sets per session, for 2 sessions per week.

Dumbbell Pullover

Dumbbell Pullover Exercise

This move is great for the lats. In fact, this is one of the easiest ways to build up the lats when you can’t perform pullups.

How to Perform:

  • Hold one dumbbell in both hands while lying flat on your back on a bench.
  • Lift the weight over your head, allowing it to fall down toward the ground.
  • Once you feel a stretch in your lats and pecs, reverse the motion and pull the weight back up to above your chest.
  • Repeat this motion for 10-15 reps per set, 3 sets per session, and 2 sessions per week.

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