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Full Body Dumbbell Workout

12 min
 · 
12 exercises
Dumbbell Squat Thrusters
2 sets
10 reps
Lunge Twists
2 sets
12 reps
Dumbbell Deadlifts
2 sets
12 reps
Standing Side Bends
2 sets
10 reps
Decline Dumbbell Flyes
Dumbbell Flat Bench Press
Lateral Shoulder Dumbbell Raises
2 sets
12 reps
Front Shoulder Dumbbell Raises
2 sets
12 reps
Standing Dumbbell Bicep Hammer Curls
2 sets
12 reps
Tricep Dumbbell Kickbacks
2 sets
12 reps
Standing Side Bends
2 sets
15 reps
Front Shoulder Dumbbell Raises
This Full Body Dumbbell Workout 12 min-minute gym workout plan effectively targets your abs, arms, back and chest.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 12 exercises and see which muscle groups they target. Enjoy!

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Full Body Dumbbell Workout
12 min
 · 
12 exercises
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Dumbbell Squat Thrusters
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Stand with your feet shoulder-width apart with dumbbells above your shoulders.
  2. Squat down keeping your back flat and your knees over your toes.
  3. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended.
  4. Return to starting position and repeat.
Primary muscle group(s):
Quadriceps, Shoulders
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Neck & Upper Traps, Triceps
  1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
  2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
  3. At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
  4. As you begin the next repetition, return the weights to the shoulders.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
  • Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
  • Repeat.
Lunge Twists
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Obliques, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand upright with a tight core and flat back. Extend arms to chest level in front of you while holding the weight.
  2. Step forward with one leg. Front thigh should be parallel with the floor. Drop the back knee.
  3. Rotate the torso towards the leg that stepped out while keeping arms extended. Push back up to the starting position.

This exercise can be performed with a dumbbell or a plate weight.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Hamstrings, Shoulders
  1. Keeping your back upright, take one step forward (around 1.5x a normal forward step).  
  2. Lower your body into the lunge until the forward leg reaches a 90-degree angle bend.
  3. As you lunge, strike forward with your opposite hand to a punch. Your back knee should only just hover from the floor.
  4. Push upwards through the front leg and drive your body back to the starting position.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Dumbbell Deadlifts
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Standing Side Bends
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
  2. Place your right hand on your waist, palm facing in. This is the start position.
  3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
  4. Continue as far as possible, then hold for a count of one.
  5. Return to the start position, exhaling as you do so.
  6. Repeat the movement this time bending to the left and returning to the start position.
  7. Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

Primary muscle group(s):
Obliques
  1. Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
  2. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
  3. Pause and feel the contraction in your obliques then slowly return to the starting position.
Decline Dumbbell Flyes
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
  1. Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
  2. Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
  3. Stop when your upper arms are parallel with the floor.
  4. Squeeze your chest muscles and slowly return to starting position. Repeat.
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Adjust the pulley lever to be below you. Stand in the center of the pulley machine while holding both handles. Brace your abdominals and take a step forward.
  2. With your chest up, bring the handles up and to the front of your body. The handles will meet at shoulder height.
  3. Pause to feel the contraction in your chest then slowly lower the handles to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  • Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
  • Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
  • With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
  • When the dumbbells are parallel with the ground, pause, and return to the starting position.
Dumbbell Flat Bench Press
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
  2. Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
  3. Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
  4. Push the weights up by straightening your arms.
  5. As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
  6. Lower the dumbbells by slowly bending your elbows back to 90 degrees.
  7. Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
  8. Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
  1. Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
  2. After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
  3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
  4. Once just above the chest, pause, and then press directly up again, exhaling your breath.
  5. Continue until all reps are completed and then re-rack the barbell.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Sit on the seat with your upper chest just above the horizontal handles.
  2. Push the foot lever until you are able to grasp the lever.
  3. Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
  4. Release the foot lever and press the hand lever out until your arms are fully extended.
  5. Return the weight until your chest muscles are slightly stretched.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Triceps
  1. Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
  2. Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Lateral Shoulder Dumbbell Raises
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
  1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
  2. Hold your arms fully extended by your side, with your palms facing in to your body.
  3. Keep your elbows close to your sides. This is the start position.
  4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
  5. Hold for a count of one while squeezing your shoulder muscles.
  6.  Return to the start position in a smooth controlled movement inhaling as you do so.
  7. Repeat.

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Primary muscle group(s):
Shoulders
Secondary:
Neck & Upper Traps
  1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
  2. Maintain a flat back and tight core. Look straight ahead during the movement.
  3. Be sure to maintain a slight bend in your elbows at all times.
  4. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
  5. Pause, slowly lower the weight back to the starting position. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
  3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.
Front Shoulder Dumbbell Raises
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Stand straight holding a dumbbell in each hand with an overhand grip.
  2. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
  3. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
  4. Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
  5. Pause for a count of one.
  6. Inhale and slowly lower the dumbbell to the start position.
  7. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
  8. When both dumbbells have been raised and lowered in a cycle, that is one repetition.
  9. Repeat.

This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.

Primary muscle group(s):
Shoulders
  1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
  2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
  3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. Place a light-weighted barbell in front of you at your shins.
  2. Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
  3. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
  4. Slowly lower the barbell to your hip. Repeat the movement.
Primary muscle group(s):
Shoulders
  1. Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
  2. Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
  3. Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.  
  4. Lower the dumbbells back down to your sides, and prepare for that next rep!
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
  1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
  2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
  3. Slowly lower the plate to the starting position, immediately moving into the next repetition.
Standing Dumbbell Bicep Hammer Curls
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holing a dumbbell in each hand with a neutral grip.
  2. Keep your arms fully extended with your palms facing in to your sides.
  3. Keep your elbows tucked in to your sides. This is the start position.
  4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
  5. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold for a count of one and squeeze your biceps.
  7. Return to the start position in a smooth movement, inhaling as you do so.
  8. Repeat.

There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
  2. Grasp the rope with both hands and your palms facing inward.
  3. Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
  4. Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.
Tricep Dumbbell Kickbacks
2 sets
12 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Triceps
Secondary:
Abs, Forearms
  1. Start by standing to the right of a flat bench with a dumbbell on the floor to your right.
  2. Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight.
  3. Pick up the dumbbell with your right hand using an overhand grip.
  4. Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor.
  5. Extend your arm using your triceps to lift the weight until it is level with your shoulder.
  6. Hold for a count of one while squeezing your tricep.
  7. Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat.
  8. Complete the set for your right arm before changing stance to work your left arm.

Only your forearm should move during this exercise. Keep your elbow in line with your shoulders at all times throughout the movement.

Primary muscle group(s):
Triceps
Secondary:
Abs, Lower Back
  1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
Primary muscle group(s):
Triceps
  1. Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
  2. Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
  3. Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
  4. Slowly return to the starting position and begin again.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
  1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Standing Side Bends
2 sets
15 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
  2. Place your right hand on your waist, palm facing in. This is the start position.
  3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
  4. Continue as far as possible, then hold for a count of one.
  5. Return to the start position, exhaling as you do so.
  6. Repeat the movement this time bending to the left and returning to the start position.
  7. Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

Primary muscle group(s):
Obliques
  1. Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
  2. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
  3. Pause and feel the contraction in your obliques then slowly return to the starting position.
Front Shoulder Dumbbell Raises
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Stand straight holding a dumbbell in each hand with an overhand grip.
  2. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
  3. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
  4. Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
  5. Pause for a count of one.
  6. Inhale and slowly lower the dumbbell to the start position.
  7. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
  8. When both dumbbells have been raised and lowered in a cycle, that is one repetition.
  9. Repeat.

This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.

Primary muscle group(s):
Shoulders
  1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
  2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
  3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. Place a light-weighted barbell in front of you at your shins.
  2. Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
  3. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
  4. Slowly lower the barbell to your hip. Repeat the movement.
Primary muscle group(s):
Shoulders
  1. Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
  2. Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
  3. Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.  
  4. Lower the dumbbells back down to your sides, and prepare for that next rep!
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
  1. Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
  2. With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
  3. Slowly lower the plate to the starting position, immediately moving into the next repetition.
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