5 Full Body Dumbbell Workouts For Beginners | A Step-By-Step Plan - Gripzilla - The Best Grip and Forearm Strength Exercises, Arm Wrestling Tools, Hand Grippers to Improve Grip Strength

5 Full Body Dumbbell Workouts For Beginners | A Step-By-Step Plan

Want a simple way to work out your entire body?

Dumbbells are all you need. No gym, no fuss.

Dumbbells are simple, versatile, and can help you achieve a full-body workout right in the comfort of your home.

No complicated machines or expensive memberships are required.

How about we list down the best and easiest dumbbell exercises for a full-body workout?

Let’s get going:

At-Home Full Body Dumbbell Workouts

Listed below are the best dumbbell exercises to do for a full-body workout:

1.     Dumbbell Man Maker

Dumbbell Man Maker

The dumbbell man maker is like a full-body dumbbell exercise because it works out your whole body. It makes your arms, chest, back, legs, and tummy stronger simultaneously.

It's also good for your heart because it increases your heart rate.

This exercise is great for improving your strength, stamina, and coordination and can help you burn many calories, too.

How to do it?

  • Starting Position: Start in a push-up position, holding dumbbells in your hands on the ground.
  • Movement: Do a push-up, then, in a rowing motion, pull one dumbbell up to your waist. Return it to the ground and repeat with the other arm.
  • Continuation: Jump your feet towards your hands, and then clean the dumbbells to your shoulders.
  • Finish: Perform a squat, then stand up and press the dumbbells overhead.
  • Return: Reverse the movements to return to the starting push-up position.

2.     Dumbbell Deadlift

Dumbbell Deadlift

Dumbbell deadlifts are super good for your lower back, your butt, and the back of your thighs. These areas are really important for standing up straight and lifting things.

When you do this full-body dumbbell exercise, you make these muscles stronger, which can help you avoid getting hurt.

It also helps to keep your back healthy and can improve how well you do other sports and activities.

How to do it?

  • Starting Position: Stand with feet hip-width apart, dumbbells in front of thighs, palms facing your body.
  • Movement: With a slight bend in your knees, hinge at your hips and lower the dumbbells towards the ground, keeping them close to your legs.
  • Bottom Position: Go as low as your flexibility allows without curving your back.
  • Return: Drive through your heels, extend your hips and knees, and return to the starting position.

3.     Dumbbell Lunge

Dumbbell Lunge

Doing lunges with dumbbells is a great way to strengthen your legs and hips.

This exercise works on many parts of your legs at once, like your thighs and your butt. It's also good for your balance and coordination.

Lunges can help make your legs look toned and can be useful for everyday things like walking up stairs or carrying heavy bags.

How to do it?

  • Starting Position: Stand upright with dumbbells at your sides, palms facing your body.
  • Movement: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is directly above your ankle and your other knee doesn't touch the floor.
  • Return: Push back up to the starting position, driving through the heel of your front foot.

4.     Dumbbell Russian Twist

Dumbbell Russian Twist

The Russian twist with a dumbbell is a fantastic exercise for your tummy, especially the side parts of your abs.

It helps strengthen your core muscles, which is important for keeping your balance, protecting your spine, and doing many different sports movements.

A strong core can also improve your posture and help prevent back pain.

How to do it?

  • Starting Position: Sit on the ground with your knees bent, feet lifted slightly off the ground, and a dumbbell in your hands in front of you.
  • Movement: Twist your torso to the right, bringing the dumbbell beside your right hip.
  • Return: Rotate to the left, bringing the weight beside your left hip. Continue alternating sides.

5.     Dumbbell Goblet Squat

Dumbbell Goblet Squat

Goblet squats with a dumbbell are fantastic for your lower body, especially your thighs, hips, and butt. They also help strengthen your core and arms since you're holding the weight before you.

This is one of the best full-body workouts for dumbbells as it improves how well you move in everyday life, like when you have to squat down to pick something up.

Plus, it can help make your legs and butt look more toned and stronger.

How to do it?

  • Starting Position: Stand with your feet wider than shoulder-width apart, holding a dumbbell with both hands in front of your chest.
  • Movement: Squat down between your legs until your hamstrings are on your calves. Keep the dumbbell at your chest and your spine straight.
  • Bottom Position: Hold the squat for a moment.
  • Return: Push through your heels to return to the starting position.

Final Verdict

Now that you've discovered the best full-body dumbbell workouts, the only question left is: When are you going to start?

Dumbbell workouts are straightforward and effective.

Start now and get fit with just dumbbells.