10 Cool Ways To Use Dumbbells
Dumbbells are a compact, multi-use staple great for home gyms of any size! If you’re just starting out or you have a full-scale set-up at home, free weights are a must. We’ve got some basic and effective moves to target key areas and a HIIT video to make the most of your time. Reps are suitable for Beginner, Intermediate, and Advanced fitness levels.
Swap in the kettlebell for a tried and true favorite and get back to basics with free weights. Versatile and space-saving, a pair (or two) of these could be your key to some serious sculpting.
Note: Take caution with free weights and mind your grip for overhead moves.
Choose a target zone and do 10-15 reps each:
TOTAL BODY
Woodchop
- Stand in a shoulder-width stance, engage your core, hold one dumbbell above your shoulder using both hands.
- Bring the dumbbell down past your opposite hip.
Note: Rotate using your hips and core. Dip with your knees – don’t hunch or round your back. - Bring the dumbbell back up. Repeat.
Reverse Lunge to Curl
- Stand in a shoulder-width stance, engage your core, hold one dumbbell in each hand.
- Maintaining upright posture, step back with one leg, dipping into a reverse lunge.
- Step back up to a full standing position and immediately curl both dumbbells upwards. Repeat.
UPPER BODY
Floor Press (Great for shoulders)
- Lying flat on the floor (with a mat or towel), position your knees upwards and feet flat on the floor.
- With a dumbbell in each hand, elbows out, hold your weights by your shoulders. Slowly extend your arms towards the ceiling and hold.
- Slowly bring the weights back down, towards your shoulders. Repeat.
One-Arm Tricep Extension
- In one hand, hold one dumbbell directly behind your head, with your elbow bent and pointed towards the ceiling.
- Through your elbow, lift the dumbbell until your arm is straight and the dumbbell is directly above you.
- Lower your arm back to starting position (elbow bent up towards the ceiling, with the dumbbell directly behind your head) and repeat.
BACK BODY
Renegade Row
- Assume a plank position with a dumbbell in each hand. Be sure to keep your back straight, feet shoulder-width apart and your shoulders are over your wrists.
- With your core engaged, pull / row the dumbbell back towards your core. Place the dumbbell back on the floor. Repeat.
Reverse Fly
- Standing with legs shoulder-width apart and knees bent. Lean forward with a dumbbell in each hand.
Note: You can also sit on a chair or bench with the same upper body posture – engaged and tilted forward. - Slowly, with elbows slightly bent, lift the dumbbells until your elbows are level with your shoulders. Lower and repeat.
CORE/ABS
Glute Bridge (Abs + Glutes)
- Lie flat on your back, legs bent and knees pointing upwards. Rest one dumbbell on your lower stomach and hips (holding firmly).
- Engaging your glutes, and maintaining your hold on the dumbbell, raise your hips upwards. Hold for three seconds, relax back down to the floor. Repeat.
Russian Twist
- To get into position, sit up as if you are “at the top” of an ab crunch.
- Lift your feet off of the ground and engage your abs.
- With one dumbbell in both hands, twist from side to side. Repeat. (One rep is twisting right to left)
LOWER BODY
Weighted Donkey Kick
- Begin on all fours – hands under shoulders, knees hip-width apart.
- Place one weight behind one leg and squeeze to keep the weight secure.
- Lift weighted leg upwards, “kicking back,” then bring the knee back down to the floor. Repeat.
Jumping Goblet Squats
- Begin with one dumbbell in both hands, firmly in your grasp.
- Assume the squat position and jump straight up. Repeat.