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Dumbbell workouts at home are a great way to hit full body and back workouts, as they are adaptable to be used in a variety of exercises that work on multiple muscle groups. With types suitable for beginners, advanced lifters and everyone in between, weight exercises at home target everything from strength, power and stability to endurance. But remember, you have to be getting in quality work, with as close to good form as possible and consistent progress for optimal gain. So, here are a few full-body dumbbell exercises to add to your routines
Dumbbell power snatches
The dumbbell power snatch is a power lift workout with dumbbells that hits the entire upper body, and utilizes strength, power, and stability for your fitness payoff. To start with, grab a dumbbell by your feet. Catch with your feet shoulder-width, slight squat, jump up and drive the dumbbell overhead in one motion using momentum. Lower the dumbbell back down and repeat for the opposite side. This dumbbell exercise at home increases coordination and explosiveness, utilizing the shoulders, back as well as the core.
Dumbbell burpee to overhead press
The most cruel yet best for overall muscle-building and cardio-improving exercise of the day is this full-body dumbbell exercise. Just get into a plank position and hold a dumbbell in each hand. Hop your feet up, stand and press dumbbells overhead. Now, back to the floor and do the same again. This dumbbell workout at home boosts cardio health, stamina and upper-body power.
Hammer curls
New to arm workouts? Hammer curls are a simple but effective bicep and forearm-building workout with dumbbells. To do this workout with a dumbbell, stand with dumbbells by your sides, palms facing the body. Now, bend at your elbows and lift the weights up to your shoulders, at the top of the move the ends should be vertical. You will want to incorporate variations of this dumbbell exercise at home in your routine and it will help target the brachialis muscle allowing your arms to get bigger, thus resulting in stronger arms.
Dumbbell Romanian deadlift (RDL)
Next on this list of good dumbbell workouts, we have the dumbbell Romanian deadlift, an exercise that is essential when training to work on the hamstrings, glutes and the lower back as a beginner. To get on with this weight exercise at home, grab a light set of dumbbells. Lower the dumbbells along your legs by hinging at the hips but keeping your back straight and return to the standing position. This dumbbell workout at home builds up the posterior chain which helps to improve posture and stability.
Alternating dumbbell bench press
If you are new to the bench press, then the best exercise with dumbbells is switching to one arm which helps with shoulder stability and is great for everyday tasks. Start by lying on a bench and holding dumbbells at your shoulders. Note that when you do this back workout with dumbbells, keep one dumbbell up whereas the other remains at shoulder height. Then, switch your arm. This weight exercise at home works on single-arm strength and shoulder stability.
Single arm dumbbell snatch high pull
For those new to explosive movements, the best exercise with dumbbells is the single-arm dumbbell snatch high pull which is a great way to build power and engage multiple muscle groups. Start with a dumbbell between your feet, grab it with an overhand grip and pull it directly upward, focusing on a high elbow. Control the weight back down and repeat on the other side. This workout with dumbbells is great for developing shoulder and upper back strength (Strong Home Gym).
Dumbbell jump squats
Dumbbell jump squats are good dumbbell workouts for beginners who seek to improve knee stability as well as increase lower body power. For this, start by using a dumbbell in each hand, and drop down into a deep squat. Jump as high as possible while staying in a squat position when landing in the next squat immediately. This full body dumbbell exercise improves lower body muscle strength, agility and muscular endurance.
Dumbbell push-up to row
The dumbbell push-up to row is a superb compound exercise for beginners that will work multiple muscles in your upper body and still advance your core.
For this back workout with dumbbells, do a dumbbell push-up with a renegade row, rowing one of the dumbbells up to your hip in plank position. Superset push-ups with every other row. This full body dumbbell exercise will benefit the upper body and arms along with the core stability.
Disclaimer: Before incorporating any of the aforementioned exercises into your routine, it is advised to consult with your trainer, family physician, or a physical specialist. It is important to understand your body's capabilities and limitations before starting any new exercise.