Do you want A full body dumbbell workouts? Dumbbell exercises are an integral part of most strength training programs. It can be used to develop various strengths such as extreme strength, muscle hypertrophy, explosive strength, and endurance. If you do not resort to strength training, you can start over using dumbbells because dumbbell exercises provide a full-body workout in a small space of space without the need to go to exercise.
Dumbbells are a common piece of equipment in health clubs and in many home gyms. You can use heavy dumbbells for strength gain or light dumbbells for simple, low-intensity exercises.
Among the other benefits of dumbbell exercises is comfort. You can do multiple exercises with dumbbells without the need for other unnecessary equipment. And you can switch equipment during the exercise.
Generally speaking, it is a great tool to add a powerful training program. Dumbbells are a great tool for increasing overall strength compared to other machines.
It is used in increasing the stability of the muscles of the body during movement as well as increasing the range of motion. one of the best exercises that use dumbbells is the compound exercises that you do with dumbbells.
Include compound movements such as multi-joint exercises that work on more than one muscle at a time. These exercises increase strength and athletic coordination with the use of a pair of dumbbells.
We will show you the full body dumbbell workouts. Which helps to highlight and divide better.
- The upper squat exercise.
- Toe touch exercise.
- Turkish advancement exercise.
- Dumbbell throw.
- Lunge with dumbbells.
- The swing row exercise.
- Dumbbell pressure.
- Shoulders Lifted Split Squat Exercise.
- Squat Pistol With Dumbbells.
- The Six Pack Exercise.
- Eccentric Bicep Curls.
- Lying Triceps Extensions.
- Hammer Curls.
- Side Laterals Workout.
- Dumbbell Row Workout.
- Goblet Squat Exercise.
- Nordic Lean exercise.
- Romanian Deadlift Exercise
Best Full Body Dumbbell Workouts.
1. The upper squat exercise
One of the benefits of the upper squat exercise is that it increases flexibility in the body.
It begins by standing with the feet open at the width of the hips and holding a pair of dumbbells in your hands.
Using your heels, you can return to the starting position. You can repeat on 5 groups of each group 10 times.
2. Toe touch exercise.
This exercise helps you to promote balance. This position assumes walking on the feet and holding dumbbells in your left hands.
And lifting them until they reach near the shoulder and leaning with the right hand on the ground to achieve body balance.
Work on raising the right leg to try to touch the toes with dumbbells. And back again to the starting position.
3. Turkish advancement exercise.
Exercise helps you speed up recovery and reduce injury during exercise.
Then getting up back to the starting position. And switching sides with repetition can be done 50 times for each side.
4. Dumbbell throw.
Put dumbbells in your right hands Stand with the feet open backward Work to lower the body.
Bend the knees until your right hands reach the ground and the left arm in the back direction of the body You can hold for 20 seconds.
Work on repetition and switching between the arms.
5. Lunge with dumbbells.
Exercise helps you increase speed while performing other exercises. Stand in a straight position with feet open hips-wide and hold dumbbells in both hands with arms bent.
So that the dumbbells are facing the ribs of the chest and the hands are facing each other. Turn your torso to the left by moving your right foot and pushing the right hand in front of you.
Now the meat is in the left hand and continues doing so 20 seconds before alternating between the sides.
6. The swing row exercise.
Exercise enables you to boost the body’s metabolism. Hold a pair of dumbbells at arm’s length by your side.
Try to take a step forward with your left foot, bending your knees and joints forward.
Line up the dumbbells in your right hand to your right side and then lower down until the dumbbells are facing the ground.
Continue the exercise, alternating sides as quickly as possible for 20 seconds. Holding for 10 seconds, switching between legs, and repeating to continue for 4 minutes.
7. Dumbbell pressure.
Grab a pair of dumbbells in your hands and take a push-up position with your arms facing each other. Straighten your feet a little.
The body should form a straight line from the head to the ankles. Now, raise the dumbbell in your right hand until it reaches near the chest.
Lean the dumbbell in the left hand on the floor and support the body lift through the heels.
Next, lower your body and repeat the same steps with your left arm and continue alternating between the right and left hand.
8. Shoulders Lifted Split Squat Exercise.
Stand with the feet open at shoulder width. And carry a pair of dumbbells between your hands to put the hands opposite the hips to go down the body on the ground with the left foot leaning forward and the left thigh becomes parallel to the ground. And the right foot back.
9. Full Body Dumbbell Workouts (Squat Pistol With Dumbbells).
Stand in an upright position and hold a pair of dumbbells between your hands. Then go down the body until you stand in the middle of the body and leave a distance between the feet of shoulder width.
Then try to lift the dumbbell in front of you and return to the starting position again. If it is difficult for you to do these exercises, you can do squats on the bench on 3 sets for each group 10 times.
10. Full Body Dumbbell Workouts (The Six Pack Exercise).
Lie on the floor with your feet together and the dumbbells between your hands so that it is next to the thighs.
Trying to lift the legs up from the ground by applying pressure on the Six Pack muscles.
Do this exercise on 3 sets of each group 10-20 times.
11. Full Body Dumbbell Workouts (Eccentric Bicep Curls).
One of the best dumbbell exercises for gaining strong and massive arm muscles.
By practicing slow when the dumbbells come down in a period of not less than 3 seconds.
12. Full Body Dumbbell Workouts (Laying Triceps Extensions).
13. Full Body Dumbbell Workouts (Hammer Curls).
This exercise, which is considered an important dumbbell exercise. Works mainly to strengthen the forearm muscles and the outer parts of the biceps muscles. As well as the muscles that connect the biceps muscles with the forearm muscles.
14. Full Body Dumbbell Workouts (Side Laterals Workout).
This exercise is indispensable for increasing the strength of the shoulder and its ligaments.
And increasing the strength and density of tissues and fibers that make up the shoulder muscles.
15. Full Body Dumbbell Workouts (Dumbbell Row Workout).
It is among the basic exercises for the back muscles, both dumbbell exercises.
As it aims to amplify and strengthen the lateral and middle parts of the back muscles.
Also to sculpting the lateral parts of the back and destroying the fat accumulated around it.
One of the most important things that should be paid attention to. Is about practicing this exercise is to maintain the integrity of the back completely so that no unpleasant injuries occur.
16. Full Body Dumbbell Workouts (Goblet Squat Exercise).
Dumbbell Exercises for the lower body muscles should include this exercise that aims to strengthen many of the lower body muscles.
From the back muscles through the front and back parts of the thighs.
As well as strengthening the quadriceps muscles above the knee up to strengthening the leg muscles.
17. Full Body Dumbbell Workouts (Nordic Lean exercise).
One of the great exercises with great effect and important in terms of strengthening the hamstrings and ligaments of the knee and increasing their flexibility.
As well as raising the stamina capabilities of the back and front parts of the thigh muscles and increasing their strength.
18. Full Body Dumbbell Workouts (Romanian Deadlift Exercise).
One of the compound dumbbell exercises that target more than one muscle group at the same time.
Benefits of Full Body Dumbbell Workouts.
Most health clubs and gyms offer a large number of cardio equipment, weight training machines, stacks of free weights.
Achieving muscle stretching When it comes to fitness equipment, there is nothing better than dumbbells to achieve the desired fitness results.
For those who aim for strength training, there are countless options for exercises that increase muscle strength.
Options include traditional weight machines, barbells, dumbbells, as well as a wide range of equipment. You can use dumbbells in compound exercises to achieve different strength results.
Dumbbells can be used for a variety of exercises and due to their adequate size.
They can be held on them in every hand and use dumbbells to create a variety of different movement patterns for their development.
So if you want to learn more about dumbbell exercises…
- Best dumbbell exercises for the back.
- The Best dumbbell exercises for abs.
- Recommended dumbbell workouts for arms.
- Best dumbbell exercises for legs.
- The Best dumbbell exercises for the chest.
- dumbbell exercises for biceps.
- Dumbbell exercises For Shoulders
- Best Dumbbell Exercises For Full Body
- Recommended Dumbbell Exercises For Triceps.
- dumbbell exercises for the upper body.
- dumbbell exercises for women.
- The Top Apps for a workout for free.
- Dumbbell exercises video.