dumbbells

10 Exercises to do With Just Dumbbells

We know lots of people are working out from home these days and the most common piece of gym equipment people have at their house is just a pair of dumbbells. We’re going to give you 10 INCREDIBLE exercises for you to do from home and all you need is – you guessed it – a pair of dumbbells! And to top it off, we’ve giving you a FREE dumbbell workout to try with each exercise.

Please keep in mind that a general rule of thumb with dumbbell workouts, is to use lighter weights with higher reps and heavier weights with lower reps.

#1 – Renegade Row

This exercise is perfect for working your back, triceps, and core. We recommend 25-35 lbs for men and 15-25 lbs for women! 

Sample Dumbbell Workout:

Five Rounds for Time:

1. 2 mins of cardio (run, jump rope, bike, jumping jacks, etc.)

2. Goblet Squat x 30 (use one dumbbell)

3. Squat Jump x 20

4. Renegade Row x 10

#2 – Push Press

Push presses are a great way to work your shoulders, legs, triceps, grip strength, and forearms. We recommend 35-50 lbs for men and 17.5-35 lbs for women. (A general rule of thumb is to use heavier weights for less reps)

Sample Dumbbell Workout:

12 Minute AMRAP (As many reps or rounds as possible in 12 minutes)

1. 2 mins cardio (run, row, bike, jump rope, jumping jacks, etc)

2. Push Press x 20

3. Reverse Lunge x 20

#3 – Dumbbell Front Squat

Dumbbell Front Squats will work your legs and core! We recommend 35-50 lbs for men and 17.5-35 lbs for women. 

Sample Dumbbell Workout:

4 Minute AMRAP ( As many reps or rounds as possible of)

1. Dumbbell wide stance bent over row x 5

2. V Up x 10

3. DB Front Squat x 15

4. Jump Squat x 30

Rest 2 minutes then repeat two more times. 

#4 – Power Clean with Dumbbells

Dumbbell Power Cleans are an incredible full body exercise! They work your legs, your back, your shoulders, and your arms. We recommend 35-50 lbs for men and 17.5-35 lbs for women. 

Sample Dumbbell Workout:

Every 90 seconds x 5 sets

1. DB Power Clean x 5

Get heavier each set (if possible)

2. Cardio for 2 mins (run, jumprope, row, bike, jumping jacks, etc)

#5 – Chest Press with Dumbbells

Dumbbell chest presses are fantastic for building upper body strength! We recommend 35-50 lbs for men and 17.5-35 lbs for women.

Sample Dumbbell Workout:

Four rounds for time:

1. Squat Jump x 20

2. Lunge x 20

3. Dumbbell Chest Press x 20

#6 – Thruster with Dumbbells

This exercise will work your legs, core, shoulders, and arms. It’s a fantastic full body exercise! We recommend 35-50 lbs for men and 17.5-35 lbs for women.

Sample Dumbbell Workout:

For Time:

1. Lunge x 30

2. DB Thruster x 30

3. Lunge x 20

4. DB Thruster x 20

5. Lunge x 10

6. DB Thruster x 10

As the reps go down, make your weights heavier (if possible).

#7 – Double Dumbbell Swing

If you don’t have a kettlebell for kettlebell swings, this is an incredible substitute! Double Dumbbell Swings work your legs, core, and grip strength. We recommend 35-50 lbs for men and 17.5-35 lbs for women.

Sample Dumbbell Workout:

20 Minute AMRAP ( As many reps or rounds as possible)

1. Push Up x 6

2. Dumbbell Wide Stance Bent Over Row x 6

3. V Up x 9

4. Double Dumbbell Swing x 12

#8 – Ground to Overhead with Dumbbells

This exercise is another great full body exercise! We recommend 35-50 lbs for men and 17.5-35 lbs for women.

Sample Dumbbell Workout:

20 Minute AMRAP (As many reps or rounds as possible)

1. Jump Squat x 10

2.  Burpee x 10 

3. Dumbbell Ground to Overhead x 5

#9 – Burpee Deadlift with Dumbbells

Burpee deadlifts with dumbbells is the ultimate full body exercise! We recommend 35-50 lbs for men and 17.5-35 lbs for women. 

Sample Dumbbell Workout:

For Time:

Complete 21,15, 9 reps of each

1. DB Hang Power Clean and Press

2. Burpee Deadlift with Dumbbells

#10 – Man Maker (with dumbbells)

Man makers are another ultimate full body exercise! We recommend 35-50 lbs for men and 17.5-35 lbs for women. 

Sample Dumbbell Workout:

1. 2 mins of cardio (run, row, jumping jacks, jump rope, etc)

2. Man maker x 10

3. V Up x 10

Repeat 4 times

Conclusion

The next time you have only a pair of dumbbells, pull up this blog for a full supply of workout ideas that will be sure to get your heart pumping and push you closer to your fitness goals!

Looking for an online workout program that will give you incredible results and get you in the best shape of your life? We’ve got you covered. Just go to https://ksquaredfitness.com/programs/ and try one of our programs out for just $1!

If you only have a pair of dumbbells, then we recommend our Executive Program!

Want to read other great fitness blogs? Check these ones out:

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Written By: Katie Andres – Co Owner of K Squared Fitness

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