You Only Need Dumbbells! These 6 Exercises Will Make You Stronger

Is a full-body workout your favorite type of exercise? For beginners, a full-body workout might seem a bit daunting, as it targets all major muscle groups. Every part of the body needs to be engaged, and weights like dumbbells are often added to increase intensity.

This exercise equipment is often used for isolation exercises like bicep curls, chest flyes, or shoulder raises. However, it can also be used for full-body exercises that can help increase strength. It also offers numerous benefits for flexibility and even cardiovascular health.

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Recommended Full Body Dumbbell Exercises

Here are some recommended movements to train your whole body:

1. Bench Press - Trains Chest and Triceps

The bench press is a very popular chest exercise due to its effectiveness in developing the large muscle groups in the chest.

Besides working the chest, this exercise also effectively works the triceps, the muscles located on the back of the upper arm. This exercise is a powerful way to develop strength and muscle mass in the arm area.

How to do a Bench Press:

1. Lie on your back on a bench press with a dumbbell in each hand.
2. Push the weight upwards until your arms are fully extended.
3. Lower the weight back down to the starting position.
4. Repeat this movement for 10–12 repetitions for 3–5 sets of exercises.

2. Goblet Squat - Builds Lower Body Strength

The goblet squat is a very effective lower body exercise, because it involves several muscles simultaneously, namely the thigh muscles, glutes, and calf muscles.

By targeting these key muscle areas, the Goblet Squat not only builds strength and endurance but also improves overall balance, stability, and coordination. For those looking to build glutes, the Goblet Squat is an excellent exercise choice.

How to do a Goblet Squat:

1. Hold one dumbbell vertically at one end with both hands in front of your chest.
2. Lower your body by pushing your buttocks downwards.
3. Once you have reached the perfect squat position, return to the starting position.
4. Make sure your back remains straight while doing this movement.
5. Repeat the Goblet Squat for 10–12 repetitions for 3–5 sets of exercises.

3. Deadlift - Trains the Back and Legs

This is one of the best full-body exercises. This is due to the deadlift's effectiveness in building strength, endurance, and increasing muscle mass. This exercise targets multiple major muscle groups, making it effective for strengthening your entire body.

While the deadlift is good for the entire body, it's especially effective for the back, glutes, and legs. Regular deadlift training can help strengthen the body, especially the lower body.

How to do a Deadlift:

1. Stand up straight, holding a dumbbell in each hand, with your palms facing your body.
2. Bend your hips and push as far back as possible, letting your knees bend as your body lowers.
3. Keep your back straight.
4. Push your hips back forward to return to a standing position.
5. Repeat this movement for 10–12 repetitions for 3–5 sets of exercises.

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4. Bicep Curl - Strengthens the Upper Arms

This exercise targets the biceps, the muscles located on the front of the upper arm. If you're looking to build muscle in your arms, this exercise could be one of the best.

This exercise can significantly strengthen the muscles in the bicep area, resulting in better muscle tone and increased upper body strength.

How to do a Bicep Curl:

1. Stand with a dumbbell held in each hand, arms fully extended, and palms facing forward.
2. Keep the upper arm area locked and pressed against your body.
3. Slowly raise the weight toward your chest until your elbows bend. Slowly lower it back to the starting position.
4. Repeat this movement for 10–12 repetitions for 3–5 sets of exercises.

5. Lunges - Toning Quadriceps

This exercise can help work your lower back muscles. It targets the quadriceps, the large muscle group in the front of your thighs. By stepping forward during lunges, the quadriceps work to stabilize and propel your body, intensely stimulating these muscles.

This activity helps strengthen and tone your quadriceps, thereby increasing lower body strength and endurance.

How to do Lunges:

1. Stand up straight with a dumbbell in each hand.
2. Step forward with one leg, then lower your body until your front knee is bent 90 degrees. Make sure your front knee doesn't extend past your toes.
3. Return to the starting position, and repeat the movement with the other leg.
4. Do this movement for 10–12 repetitions on each leg for 3–5 sets of exercises.

6. Dumbbell Row - Improves Posture

This move is excellent for working out your upper body. Not only does it strengthen your upper body, but regular practice can also improve your posture.

How to do a Dumbbell Row:

1. Place one hand on the bench, and hold a dumbbell with the other hand.
2. Bend your body slightly forward, keeping your back straight and bending your knees slightly.
3. Pull the weight towards your chest, then slowly lower it back down.
4. Repeat this movement for 10–12 repetitions on each hand for 3–5 sets of exercises.

Regularly performing these exercises can help you stay fit and potentially achieve your ideal weight. However, it's important to remember that this won't happen overnight. You'll need to consistently perform these exercises to achieve your goals.

Additionally, you can combine it with other exercise variations, such as cardio. This ensures your entire body gets the workout it needs to stay healthy. Don't forget to meet your daily nutritional needs to maximize your muscle building.

Home Workout? Yes!

You don't always have to go to the gym; you can also do these exercises at home. You can buy the highest quality dumbbells at SVRG. We offer a wide variety of exercise equipment needed to stay healthy and fit. Shop now, only at SVRG.ID !