Dumbbells are a type of free weight along with barbells and weight plates. When it comes to exercising, they offer various advantageous that machines do not. For example, you have more freedom of motion, dumbbells are portable and you are forced to stabilize your body while using them which can lead to more muscle recruitment. A full body dumbbell workout plan can be done by following some key steps.
Step 1
Lie on a bench to do chest presses. Hold dumbbells in your hands and extend your arms directly above you with your palms facing forward. Bend your elbows and lower the dumbbells until your upper arms are parallel to the floor. Push the weights back up and toward each other until they are an inch apart. Slowly lower them back down and repeat.
Step 2
Push the dumbbells above your head to do shoulder presses. Sit on the edge of the bench with the dumbbells held by your shoulders and your palms facing forward. Lift the dumbbells straight above you and toward each other until they are an inch apart. Slowly lower them back to the starting point and repeat. Keep your core engaged throughout the whole exercise to maintain a straight back.
Step 3
Execute a set of bent-over rows. Stand with your feet about shoulder-width apart and hold the dumbbells in front of your body. Bend forward at the hips and slightly bend your knees. Let your arms hang straight down in front of you with your palms facing your shins. Your back should be slightly above parallel to the floor at this point. Lift the dumbbells up toward your stomach and squeeze your shoulder blades together. Slowly lower them back down until your arms are fully extended and repeat.
Step 4
Execute a set of lying tricep extensions on the bench. Lie on the bench and hold the weights straight above you with your arms fully extended. Turn your palms so they are facing each other and lower the weights down by your ears by bending your elbows. Push the dumbbells back up and repeat. Make sure to keep your upper arms completely still throughout the whole exercise.
Step 5
Twist the dumbbells to work your biceps. Stand with your feet shoulder-width apart and hold the dumbbells at your sides with your palms facing in. Curl the dumbbells up and twist your wrists so your palms are facing your chest. Slowly lower them back to the starting point and repeat.
Step 6
Pinch a ball against a wall with your midback to do squats. Hold dumbbells down at your sides and step forward slightly so your body is at an angle. Spread your feet shoulder-width apart and lower your body down towards the floor. Stop when your thighs are parallel to the floor, stand back up and repeat.
Tips and Warnings
- Do these dumbbell exercises three times a week on nonconsecutive days. Perform 10 to 12 reps and three to four sets of each exercise with the heaviest weights you can handle.
Things You'll Need
- Bench
- Stability ball
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