The full-body dumbbell workout is designed for those who invest with dumbbells. Working at home is the thing now, and lots of people have paid for a good pair of dumbbells? But did you want to know why dumbbells and not other equipment for weight lifting?
The full-body dumbbell workout is the perfect exercise for beginners. With only 3 days, the difference to your muscle can be seen. The increase in the volume of the activities can be seen instantly. With the use of the dumbbell, you can perform various equipment.
Doing this workout needs a rest day in between so that your muscles will not forcibly be used. It will also give your body more time to recover after the workouts. For the routine, you will need to get at least 30 seconds and a maximum of 60 seconds per movement.
This kind of workout can be classified as high-intensity interval training. That is because of the lower intensity form of cardio on your recovery days.
Using a dumbbell with your workout can give intensity and more tense to your muscles.
For the full-body dumbbell workout, try these some routines to give your muscle a full-body workout.
Performing squat as your full dumbbell workout, follow these simple steps:
- Your starting position is holding down your dumbbells on both of your sides.
- Then, stand with a slight bend in your knees and make sure your feet are apart with shoulder length.
- While in this position, keep your head up and your back straight.
- Keep your eyes facing forward and slowly lower your body down. Do not lean down, just your eyes looking forward.
- Then your buttocks should come out and drop straight down. Make sure that when you are squatting down, your thighs are parallel with the floor.
- Then raise your body slowly back up by pushing through your heels. Do not lock the knees when you do this. Instead, repeat the movement.
Deadlift (with Stiff Leg)
- Your starting position is placing the dumbbell in a setup of deadlift using your stiff leg.
- Hold the dumbbells on both sides while keeping a slight bend in your knees.
- Then, slowly, stand up straight with your feet. The width should be the same as your shoulder. Make sure that your back is in a straight position.
- Next is bend over the waist while lowering the dumbbells over your feet. At this point, keep your knees stationary and no unnecessary movements.
- By doing this, the focus of your workout will be placed in your hamstrings. Therefore, lowering your dumbbells down will be easy and comfortable.
- After this, you can start raising the dumbbells upwards using your hamstrings. Make sure that your eyes are facing forward, and your shoulders remain at the back.
- Squeeze your glutes and hamstring to stand up.
- To start, get your dumbbells and placed both by your sides while standing straight. Make sure to keep your tension on your side delts by holding the dumbbells off your body slightly.
- Next, raise the dumbbells until your shoulder height, but your wrists should be above your elbows while doing this.
- Then, continue to raise your shoulder height slowly. It will ensure that your wrists will go upward smoothly, and the pressure will be transferred from your side delts to the front. Hold this position.
- Finally, you can lower the weight back to your starting position. Make sure that in doing so, the dumbbells are not going to touch your body. Instead, raise them for the next repetition.
Dumbbell Curl in Standing Position
- Make your starting position for the standing dumbbell curl is holding a pair of dumbbells and your feet together and dumbbells by your side. Make sure it will not touch your body.
- Then your palms should face upwards. Your elbows should be bent and slack upward. The tension should be on your biceps.
- Curl the dumbbells slowly going upward. This movement should squeeze the biceps.
- In doing this, lower the dumbbells to the starting position. Repeat as you desired.
Lying Dumbbell Extension
- Your starting position is sitting on the end of a flat bench, and the dumbbells are on your thighs.
- Then lie your back on the bend and extend the dumbbell above your head. Make sure that the dumbbells are not touching each other with your neutral grip.
- Bend your elbows only and keep your elbows fixed while pointing to your hips. Lower the dumbbells down beside your head until the level with your ears.
- Hold this position and squeeze the triceps while raising the dumbbells back to the starting position.
- Avoid locking the elbows out and repeat your desired repetitions.
Lunge Using a Dumbbell
- For the full-body dumbbell workout, the dumbbell lunge workout will help you acquire the strength and power your muscle needs. First, choose a pair of dumbbells and stand up straight with your knees slightly bent. The dumbbells should be at your sides.
- For balance, step forward with your left leg to maintain it. Your squat position should be down through your hips.
- Your torso should be in a straight position while your head is up. Make sure that your knee would not track out over your toes.
- Using your heal to drive you, push yourself back to the starting position.
- Repeat this movement with your right leg and desired repetitions.
- For your starting position, make sure the dumbbells are at the end of the bench. The weight of the dumbbells should be appropriate with your strength.
- Next, lie down with your chest on the bench. Your knees should be at the edge of the bench.
- Hold this position. Then grab your dumbbells with your feet on the ground. Ensure your legs are to the full extent, and your arms are around the bench for stability.
- Slowly, bend the knees in a curl position towards your buttocks.
- Then raise the dumbbells past 90 degrees, but you should be comfortable when doing it.
- While in this position, lower the dumbbell until you reach your starting position. Repeat desired repetitions.
Bent-Over Dumbbell Reverse Fly
- The first thing you need for the full-body dumbbell workout in a bent-over dumbbell reverse fly is to select the desired weight from the rack.
- Then take a few steps back into an open area.
- Your hips should be in a hinge position until your body is parallel to the floor, almost. It would ensure your arms are in a straight down place from your shoulders. The grip should also be neutral.
- Hold this position. Then take a deep breath while pulling the dumbbells upward. This move should use your rear delts for successful execution.
- Then lower the dumbbells slowly.
- Turn your back as you control your movement reaching your starting position. Repeat for the desired number of repetitions.
Sharing My Thoughts
Living in our current lifestyle now due to the COVID 19 is difficult for us to go to the gym and do our daily routine and complete the full-body dumbbell workout. Therefore, with all the simple tips to perform dumbbell workout, you can achieve the full effect and enjoy the results afterward.