Dumbbell workout

Dumbbells have long been, and will continue to be, an effective set of weight training equipment. Dumbbells are versatile, practical and affordable for home use, allowing a person to weight train at home, at the gym, or on the move. Dumbbells can be used to perform countless exercises, targeting all the major muscle groups of the body. We have composed a full body dumbbell workout, suitable to follow at the gym, or at home.

Dumbbell squats – The dumbbell squat is similar to both the squat and the deadlift in its movement. A squat is performed whilst grasping a set of dumbbells, with the weight therefore located below the torso, unlike the barbell squat where the weight is located across the shoulders. The dumbbell squat, therefore, is similar to the deadlift with which muscles it targets. The quadriceps, hamstrings and glutes are recruited greatly during the dumbbell squat, making the exercise a great choice for targeting the lower body when performing a dumbbell workout.

Muscle strength: 1-6 reps x 3-4 sets
Muscle growth: 8-12 reps x 3 sets
Endurance: 20 reps x 2 sets

Dumbbell over head press – Over head pressing recruits the trapezius, shoulders, and triceps effectively. The exercise can be performed seated or standing, depending on equipment available and preference. The exercise is commonly performed with both dumbbells pressed upwards at the same time, but the exercise can be equally performed with one dumbbell lifted at a time, in an alternating fashion, allowing for each shoulder to work in total isolation and with 100% focus.

Muscle strength: 1-6 reps x 3-4 sets
Muscle growth: 8-12 reps x 3 sets
Endurance: 20 reps x 2 sets

One arm dumbbell row – Rowing targets the latissimus dorsi, the large sweeping muscle of the back, as well as the other general back muscles. The rear deltoid head (rear portion of the shoulder muscle) is also recruited, as well as the arm flexor muscles, including the biceps brachii. The one arm dumbbell row is typically performed with the knee and hand of the non-working side of the body resting on a weight training bench, although a sturdy table or chair would suffice. Focus should be placed on bring the elbow back in towards the torso, and not the flexion of the arm (so to minimise arm flexor involvement).

Muscle strength: 1-6 reps x 3-4 sets
Muscle growth: 8-12 reps x 3 sets
Endurance: 20 reps x 2 sets

Dumbbell press (press ups if no bench available) – The dumbbell bench press is undoubtfully effective at stimulating the chest, shoulders and triceps. If a weight training bench is available, the dumbbell bench press would be an ideal exercise to perform in a full body dumbbell workout. For those who train at home without a bench available, perform press ups instead. Press ups involve a similar movement to the bench press, although the resistance which can be used is somewhat limited. There are quality weight training bench available for home use, retailing currently at around £140 for an adjustable flat/incline bench (the same sort of quality you would find in a commercial gym), well worth an investment for the home trainer with adequate space.

Muscle strength: 1-6 reps x 3-4 sets
Muscle growth: 8-12 reps x 3 sets
Endurance: 20 reps x 2 sets

The above dumbbell workout is a sample workout which can be performed as a full body split, two to three times per week, with at least a day’s rest between each session. It would be wise to periodically change the exercise choice, and the order of the workout, to ensure all muscle groups receive varied stimulus, and to avoid stagnation.

Following a dumbbell workout has its advantages. The most notable is the functional aspect of unilateral training, where each side of the body works independently to lift an equal resistance to that of the other side of the body. This will drastically improve muscle balance, in both strength and size.