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Six Killer Full Body Dumbbell Exercises For All Fitness Levels

Dumbbells can be used to improve strength, endurance, stability, range of motion, build muscle and provide you with a full-body workout! The good thing about dumbbell exercise is that you can perform them anytime, anywhere. Grab a set of dumbbells and try these six killer exercises, no matter what your fitness level is!


Targets: Core, Back, Biceps, Shoulders, Triceps

Level: Beginner to intermediate

How: Start in a plank position holding a dumbbell in each hand; feet can be slightly wider than hip-width apart to maintain stability. Bend right elbow to lift the weight up to chest, keeping elbow close to the body. Reverse the movement to return to start. Repeat the same move on the left side, lifting the elbow, extending hand back, bending the elbow and lowering to the floor. Continue alternating for 30 seconds.

A woman doing Renegade Rows Exercise using Dumbbells



Targets: Thighs, Hips, Shoulders, Triceps

Level: Beginner to Intermediate

How: Start this exercise standing with elbows bent and dumbbells near your shoulders. Make sure your knees are in line with toes. Perform a deep squat and explosively stand back up. The dumbbells should remain near your shoulders. Using the momentum of the squat, quickly and explosively raise the dumbbells overhead. Press the dumbells over your head simultaneously. Be careful to not lock out the shoulders too hard at the top. As soon as your arms are overhead, bring them back down toward your shoulders and immediately perform another squat.

A woman doing a Dumbbell Thruster Exercise



Targets: Chest, Shoulders, Arms 

Level: Intermediate

How: Begin sitting on the floor in an upright position, making sure your legs are straight and the dumbbells vertically balanced on the floor. Grab the dumbbells with an overhand grip and lie flat on your back. Your knees should be bent and feet flat on the floor. Extend your elbows to a 90-degree position, triceps resting on the ground, while holding the dumbbells above your chest. Exhale and brace core while extending dumbbells toward the ceiling simultaneously.

A man doing a Dumbbell Floor Press Exercise



Targets: Shoulders, Upper Back, Triceps, Forearms

Level: Beginner to Intermediate

How: You will need a clear path in front of you to perform this exercise. Begin by lifting relatively heavy dumbbells with each hand. Stand tall and look forward. Hold the dumbbells down by your sides, and begin walking forward. Continue walking as quickly as possible while maintaining an upright posture and feeling safe. Attempt to walk 15-30 meters.

A woman doing a Farmer's Carry Dumbbell Exercise



Targets: Lower and Upper Back, Hamstrings, Legs, Glutes 

Level: Intermediate

How: Start with two dumbbells on the ground. They should be outside your feet, and your feet should be shoulder-width apart. The handles of the kettlebells should be parallel with your feet. Squat down, sticking your butt back, until you can grab the handles. Stand up like you’re lifting two suitcases to walk through the airport. Remember to press through your heels as you stand up and as you lower the weights back down to the ground. Squat as low as you can without your back rounding, then stand back up to complete the repetition.

A woman doing a Suitcase Lift Dumbbell Exercise



Targets: Core

Level: Beginner to Intermediate

How: Lie on your back on the floor holding a dumbbell with your right hand over your chest. Bend your right knee 90 degrees and plant your foot on the floor. Brace your abs and raise your torso off the floor. Use your left hand for support. Now use your right foot to lift your hips off the floor. Sweep your left leg back and rest on your left knee. Reverse the motion to return to the floor. Note that the foot that rests on the floor changes with the hand that’s holding the weight (when you perform the getup with the left hand your left foot will lie flat). Perform 5 reps on each side.

A man doing a Turkish GetUp Dumbbell Exercise


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