Dumbbells are simple in design, but they have nearly endless training potential because you can move them in any direction you need. This allows for highly functional training whether your goal is to build muscle, lose weight or just generally get fit. Though many people think dumbbells are primarily suited for biceps curls and shoulder presses, you can easily create an entire body workout that saves you time and space.
Exercise Selection
The first thing to determine when designing your dumbbell-only workout is what exercises you would like to train. Head strength and conditioning coach at the U.S. Air Force Academy Allen Hedrick advises that you select exercises that closely match the movements you want to train for athletically or in your work life. If you frequently lift heavy objects, squats and deadlifts with the dumbbells will best suit your program. If you want a stronger throwing arm, the dumbbell press, cleans and lat rows may be best for you. You can also link multiple exercises, such as a hack squat, into a clean. Compound movements like this with dumbbells will improve your strength and balance significantly.
Dumbbell Weight
The main limitation of dumbbells is that some types are cast iron and do not allow you to adjust the weight to your strength level. When you first begin training with dumbbells, you will either need to select a pair that is slightly heavy for you or you will need multiple dumbbells to use as you progress in strength. Some dumbbells have a barbell that you can add weight plates to on each side. More expensive varieties of dumbbells allow you to simply turn a dial or move a locking pin mechanism to select an appropriate amount of weight. Whatever type of dumbbells you choose, ensure that they are heavy enough you will not hit a training plateau in a matter of a few weeks.
Lower Body Exercise
Developing a full-body workout with only dumbbells does require some creativity beyond the standard curl, press and flye routines. ISSA-certified strength trainer Rudy Sleiman suggests that you incorporate standing squats, deadlifts and dumbbell crunches into your routine to work your lower body. Though the position of the dumbbell remains static in these exercises, the added weight will give you a similar effect to barbell or machine weight training. Cleans and snatches also work well to build your leg and core muscles with dumbbells.
Limitations
The main drawback of a dumbbell-only workout is that you will lose some of your maximum strength when comparing it to similar barbell or machine exercises. Certified strength trainer Peter Melanson states in his article, "Power Training Using Dumbbells," that these minor losses in one-repetition maximum strength happen because you must stabilize the dumbbell more than you would in a barbell lift. Though this detracts from your overall strength, you do build better strength in your stabilizing muscles and improve your balance and coordination as a result.
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