Home Health Tips The Only 3 Dumbbell Exercises You’ll Ever Need for a Full-Body Workout

The Only 3 Dumbbell Exercises You’ll Ever Need for a Full-Body Workout

The Only 3 Dumbbell Exercises You’ll Ever Need for a Full-Body Workout

Just bought some dumbbells and need some dumbbell workout ideas that you can do at home?


There is no shortage of dumbbell exercises you can do, which is why I love them. Dumbbells are relatively inexpensive and portable, making them perfect for a workout at home.

You can also use dumbbells to train a specific body part or the whole body.

Below I share three of my favorite dumbbell exercises that you can do to get a full-body workout at home. Dumbbell exercises are incredibly effective and efficient. They help you use more muscle and burn more calories in one session.

So you can finish your workout faster and get more results with less time spent training.

Get ready and grab some dumbbells. Add these three exercises to your next strength-training routine to get a full-body workout.

1. Dumbbell Renegade Row

Dumbbell Renegade Rowing Exercise

Dumbbell renegade rows are a full-body exercise that works both the upper and lower body. The exercise also activates all of your core muscles at the same time, including your obliques to the lower back.

The rowing moves in this exercise also involve your arms, shoulders, and rhomboids. It’s really a full-body exercise that recruits muscles from your arms to your legs.

With the right technique, renegade rows are one of the best full-body exercises you can do. It’s a move that develops your upper body strength while improving balance and stabilization.

How to Do a Dumbbell Renegade Row

Grab dumbbells with your hands and get into a high plank position. Adjust your hands so that they are directly under your shoulders. Your body should form a straight line from your head to the drag. Keep your feet about hip-width apart. Tighten your abs. Tuck into your core so your back doesn’t arch. Keep your torso still. Pull a dumbbell up toward your rib cage from your shoulder blade while keeping it close to your body. Return the weight to the starting position and repeat on the other side. That’s one representative.

2. Dumbbell Squat to Press

Dumbbell squat to press

The dumbbell squat press is a phenomenal full-body workout for upper and lower body strength. It is also a move that requires core activation and develops core stability.

If you’re looking for one move that does it all, dumbbell squat press is the one. This squat exercise works your legs, hips, lower back, abs, shoulders and arms.

How to do a dumbbell squat to press.

Grab a dumbbell in each hand and hold them on your shoulders with palms facing each other. Get into a standing position with your feet shoulder-width apart. Engage your abs and stuff your hips and lower yourself into a squat position. Don’t let your knees go past the toes. Drive from your legs, come out of a standing position and press dumbbells overhead. Lower dumbbells to shoulder height and pivot your hips to prepare yourself for the squat. That’s one representative.

3. Dumbbell Deadlift

Dumbbell Deadlift

The dumbbell deadlift is a compound movement that builds strength throughout your body. It’s a great full-body move that works your core, shoulders, back, and hamstrings.

How do you do a dumbbell deadlift?

Grab a pair of dumbbells in your hands and place them in front of you with the palms facing you. Hinge at your hips and start slightly at your knees. With your abs engaged, lower the weights toward the floor until you feel the full stretch in the back of your legs. Brace the core and return to the starting position. That’s one representative.


With a pair of dumbbells you can train your arms, legs and back – your whole body. While there are plenty of other dumbbell exercises you can do, these three provide a great starting point.

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