- Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Home Dumbbell Pull & Circuit Muscle Workout
41 min
·
9 exercises
No need to go heavy here — correct movement is the priority! This intermediate home dumbbell pull and circuit upper body workout focuses on muscle activation and gain. Take your notes, log those weights, nail every rep, and build it right!
Aim for 10 reps here, that\'s about 1 rep every 4 seconds!
1:00 rest
Aim for 10 reps here, that\'s about 1 rep every 4 seconds!
1:00 rest
Aim for 8 reps per side per set, focus on your form here!
1:00 rest
Aim for 10 reps here, that\'s about 1 rep every 4 seconds!
1:00 rest
Aim for a controlled speed here!
1:00 rest
Review the following circuit and prepare a 5kg dumbbell!
1:00 rest
Complete 30 seconds, without stopping, being sure to speed up for the final 5 seconds. Then, move on without rest.
Chop that 5kg dumbbells from side to side for 30 seconds.
Aim to complete 15 reps here, with a light tense at the top. Then take a 30-second rest.
About this workout
Home Dumbbell Pull & Circuit Muscle Workout is a free 41 min workout plan with 9 illustrated exercises for your abs, arms, back and legs. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 41 min
- Exercises: 9
- Training focus: Abs, arms, back and legs
- Equipment: Dumbbells
- Level: Intermediate
- Format: Interactive workout and printable PDF
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Questions about this workout
What equipment do I need for this workout?
You'll need dumbbells for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Home Dumbbell Pull & Circuit Muscle Workout take?
The full workout takes about 41 minutes, covering 9 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your lower back, shoulders, hamstrings, biceps, calves, glutes & hip flexors. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Home Dumbbell Pull & Circuit Muscle Workout
41 min
·
9 exercises
No need to go heavy here — correct movement is the priority! This intermediate home dumbbell pull and circuit upper body workout focuses on muscle activation and gain. Take your notes, log those weights, nail every rep, and build it right!
Standing Two-Armed Bent Over Dumbbell Rows
Aim for 10 reps here, that\'s about 1 rep every 4 seconds!
Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
- Place a dumbbell on each side of a flat bench.
- Place your right knee on the end of the bench.
- Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
- With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
- Keep your lower back straight. This is the start position.
- Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
- At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return to the start position inhaling as you do so. Repeat.
- Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
- Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
- With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
- Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
- Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Upright Dumbbell Rows
Aim for 10 reps here, that\'s about 1 rep every 4 seconds!
Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
- Holding a dumbbell in each hand,stand with your feet shoulder width apart.
- The dumbbells should be resting on your thighs with your palms facing in.
- Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
- At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
- Return to the starting position slowly to keep tension on the muscles.
- Repeat.
This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
- Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
- The bar should be level with the tops of your thighs.
- Keep your arms extended with a slight bend at the elbows. This is the start position.
- Exhale and using the sides of your shoulders lift the bar.
- As you do so, raise your elbows up and out to the side.
- Keep the bar close to your body as you raise it.
- Continue lifting the bar until it is just below your chin. Pause for a count of one.
- Return to the start position in a single smooth movement. Inhale as you do so.
- Repeat.
This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
- Attach a straight bar to the low pulley on the cable station.
- Stand facing the station with your feet shoulder width apart either side of the pulley.
- Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
- Keep your shoulders back.
- Raise the bar straight up in one smooth movement, until it is just below your chin.
- Hold for a count of one while squeezing your biceps and forearms.
- Slowly lower to the start position and repeat.
Single Straight Leg Dumbbell Deadlift
Aim for 8 reps per side per set, focus on your form here!
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
- Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
- Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
- Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
- Place two dumbbells on the floor.
- Stand facing the dumbbells with your feet shoulder width apart.
- Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
- At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
- 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.
- Return the dumbbells to the floor in the same manner you picked them up.
- Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
- 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.
- 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.
- 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 Dumbbell Bicep Hammer Curls
Aim for 10 reps here, that\'s about 1 rep every 4 seconds!
Primary muscle group(s):
Biceps
Secondary:
Forearms
- Stand straight holing a dumbbell in each hand with a neutral grip.
- Keep your arms fully extended with your palms facing in to your sides.
- Keep your elbows tucked in to your sides. This is the start position.
- Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
- Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
- Hold for a count of one and squeeze your biceps.
- Return to the start position in a smooth movement, inhaling as you do so.
- 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
- Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
- Grasp the rope with both hands and your palms facing inward.
- 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).
- Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.
Jump rope
Aim for a controlled speed here!
Primary muscle group(s):
Calves, Glutes & Hip Flexors
Secondary:
Abs, Hamstrings, Quadriceps
- Hold one rope end in each hand out to your sides with the middle of the rope behind you.
- Keep the rope ends even with your hips.
- Rotate your wrists to swing the rope up over your head.
- As the rope swings down in front of and towards you, jump over the rope with both feet.
- Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.
You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Calves
- Stand up straight with your hands at your sides.
- Keep your back straight and your core tight.
- Forcefully press off the ground with the balls of both feet.
- Launch into the air and land softly on the balls of your feet.
- Focus the tension in the calf muscles, NOT the quadriceps.
- Repeat.
Standing Rest
Review the following circuit and prepare a 5kg dumbbell!
- Between exercises, do not sit or lie down. Stand straight up and maintain proper form. Your chest should be up. Your lower back should be flat. Do not allow your shoulders to hunch.
- Take periodic sips of water or a sports beverage. Do not chug or drink too much too fast.
- Stand in this position for your prescribed rest break then begin your next exercise.
Mountain Climbers
A
Complete 30 seconds, without stopping, being sure to speed up for the final 5 seconds. Then, move on without rest.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
- Place your hands flat on the floor, shoulder width apart.
- Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
- Your body should be in a straight line, with your weight supported on your hands and toes only.
- Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
- Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
- Continue alternating in this manner for the desire amount of time.
Dumbbell Chops
A
Chop that 5kg dumbbells from side to side for 30 seconds.
Primary muscle group(s):
Hamstrings, Obliques, Quadriceps
Secondary:
Calves, Hamstrings
- Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
- Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
- Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
- Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
- Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
- Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.
Primary muscle group(s):
Obliques
Secondary:
Abs
- Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
- Begin the movement by twisting with your obliques to pull the handle down and across your body.
- Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.
Weighted Glute Bridges
A
Aim to complete 15 reps here, with a light tense at the top. Then take a 30-second rest.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs, Lower Back
- Select an appropriate weight for the plate you will be using. Place it next to where you will be laying.
- Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring the plate up and on to your pelvic area.
- Tighten your core, flatten your back, and make sure your feet are firmly on the ground. Raise your hips up, creating a straight line from your head to your knees.
- Slowly lower your hips and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Lower Back
- Position your upper back on a padded bench so that your body runs perpendicular to the bench.
- Align your feet so they are about shoulder width apart, with the soles flat on the box with your back and hips elevated from the floor.
- Slowly lower your body into the gap between the bench and the box allowing your toes to point upward as you do so.
- Lift your body upwards using the muscles in your lower back and glutes all the way to the top of the extension.
- Tense you glutes holding the top position before lowering your body back down for the next rep.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Workout done!
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