Full Body Dumbbell Workout – Will You Make It?

With a routine of no more than 25 minutes, and just a pair of dumbbells, the whole body can be exercised. Do you dare to this challenge?

Last update: September 02, 2021

Usually, comprehensive workouts are associated with a set of machines and accessories, such as bars or gymnastic balls. However, it is possible to perform a routine full body with dumbbells without the need for other equipment.

It is one of the oldest methods to work the muscles. Dumbbells have the main characteristic of working as a deadlift, so the resistance they generate increases the demand on the tissues. In addition, they are easy to handle and very practical to store at home.

With these elements, it is possible to work both pectoral areas such as legs, buttocks, lats, biceps, and shoulders. With the right demand, posture and weight, dumbbells offer different possibilities for designing a complete routine.

What to keep in mind when starting a full body dumbbell workout?

The building blocks are, of course, the dumbbells. They can be with fixed weight or with adjustable discs.

In addition, it is important to have adequate space. It doesn't have to be as wide, but it does have to leave room for comfortable movements. If you have a bench, you can do exercises in different positions, although it is not an essential object.

Dumbbells have a number of advantages for muscle strengthening, in addition to their comfort:

  • Freedom of maneuver: when taken with the hands, it is possible to choose the muscle to work. Always with the movements centered, to avoid that the effort is diverted to other areas.
  • Direct incidence: they have a quick and direct effect, since there is no machine involved.
  • Weight control: they are objects with an adaptable weight to each exercise.
  • Forearms: It is an area that is often neglected when training. Manipulating the resistance offered by the weights works almost automatically.

Another important aspect to start a routine full body with dumbbells is constancy. It is recommended that it be practiced with a frequency of 3 times a week. As for the exercises, the ideal would be to start with three or four sets of each, including between eight and ten repetitions.

Dumbbells are versatile and allow for exercise indoors.

Training intensity

These elements allow you to build routines with different objectives, ranging from burning fat to building muscle mass and endurance. The weight can be added progressively, always taking into account the possibilities of each one.

It is recommended, at the beginning, to apply a light resistance that allows freedom of movement. The intensity and frequency will increase according to physical capacity and goals. On the other hand, the postures should always be respected, to prevent back problems.

For advanced

Once the physique is adapted to a workout full body with dumbbells, the repetitions of the exercises can be increased up to 12 or 15 to gain more resistance. If the objective is to increase the muscles, the weight is added progressively. This practice must be accompanied by a suitable diet.

25 minute full body dumbbell routine

To begin your workout, you can opt for a 15-minute warm-up that includes push-ups, lunges, and planks. This step is optional, but recommended.

1. Pectorals: press chest

Chest exercises are ideal to perform on a bench, either flat or inclined. If you don't have one, do it on a mat or any comfortable horizontal surface. Take a dumbbell in each hand and bring them to shoulder height.

With your feet on the ground and your body immobile, lift your weight by extending your arms upwards. Hold the position for a second or two, squeezing your chest and contracting your triceps. Then return to the starting position and repeat.

2. Shoulders: lateral raises

To continue the routine full body with dumbbells, take one in each hand, stand with a straight posture and legs slightly apart. Leave the arms extended, just bent at the elbows and raise them, laterally, up to the height of the shoulders.

Strength has to focus on the shoulders. In this exercise it is very important to maintain a firm posture, with your back and head straight and your gaze straight ahead.

3. Dorsal: incline row

Stand upright, feet shoulder-width apart. Bend your knees and lean forward a little.

Keep your back straight and raise the dumbbells to chest level. After holding the weight for a second or two, return to the starting position.

4. Triceps: dumbbell kick

In this case, you must work one arm at a time. Take one of the weights and rest your free hand on a bench or chair to support yourself. Legs are also used as support, which should be placed one in front of the other.

Bend over, keep your back straight, and hold the posture. Then, raise the arm with the dumbbell back, in a kind of kick.

5. Biceps: curl with dumbbells

One of the best known exercises to strengthen the biceps is the curl. The body should be placed straight, standing, and with the legs a little apart.

With a dumbbell in each hand, raise the weight to chest level, one at a time and without separating the arms from the trunk. It is essential to stay straight and not bend your back.

Strengthening the biceps is part of the classic dumbbell routines.

6. Legs: lunges

A routine full body Dumbbells should cover most of the muscles. That is why the legs cannot be put aside. You have to take a weight with each arm so that they work as resistors.

Put one leg forward and bend the knee. Stretch the back as much as possible. Once in position, ascend and descend using your knees. Always keeping your back straight.

7. Completion

Optionally and to close the routine, you can opt for a series of common abdominals, combined with isometrics or planks. The latter are performed by placing yourself face down and supporting the elbows and the tips of the feet as a support. Keep the body straight for 30 to 40 seconds.

Precautions and cares in the full body routine with dumbbells

The complete routine full body Dumbbells should be done with proper care and posture, like any weight-manipulating exercise. It is it is essential to avoid sharp turns, excessively high weights and bad positions that can lead to a load on the wrong muscles.

If what you are looking for is to increase the demand, it is advisable that it always be gradually. While the muscles should feel the work, excessive weight can cause injury. Exercising is very beneficial for your health, always taking into account your personal physical condition and accompanying a nutritious diet.