Dumbbell exercises that are perfect for the gym or at home

If you’re looking to change up your workout routine with some new dumbbell moves that you can use during a session at the gym or at home, Brodie Hicks, General Manager of Training at the Australian Institute of Fitness, is here to provide a list of options that are super. will be effective and easy to follow.

Below, Hicks has listed 4 dumbbell workouts designed to work your entire body from your legs to your arms. Check them out below, along with the reasons why Hicks finds them so effective.

Ready to sweat?

Dumbbell exercises to add to your home or gym workout

Full Body Burner:

The first on the list is what Hicks calls the full-body burner. He shared that “full-body sessions are a great way to get your money’s worth in a short amount of time. Combining a series of upper and lower body exercises with minimal rest is a great way to get your heart rate up.” and get a good burn of the muscles with little to no equipment”.

Do three sets of the following dumbbell exercises (12 reps each):

  • Dumbbell Front Squat
  • Dumbbell Romanian Deadlift
  • Dumbbell side lunge
  • Halter Renegade Row
  • Alternating dumbbell bicep curls
  • Overhead Dumbbell Triceps Extension

Alternatively, if you’re also short on time and want to really feel a burn, Hicks said these dumbbell exercises “can be performed sequentially without rest. Complete the assigned reps of each exercise one at a time without dropping the dumbbells. complete lap, rest for 1-2 minutes before completing the circuit again.

The upper body pump Sesh:

If you’re looking for an upper body workout you can punch through with dumbbells, Hicks put together this workout that includes flies, kickbacks, bend-over rows, and the like.

“…this program can be done in a standard format by completing the assigned sets and reps of each exercise before moving on to the next, or it can be done in a circuit style to maximize pump and minimize time frame,” said he.

Do three sets of the following exercises (12 reps each):

  • dumbbell floor press
  • Dumbbell bent over row
  • Dumbbell Arnold Press
  • Halter Back Delt Fly
  • Alternating dumbbell hammer curls
  • Alternating Dumbbell Triceps Bribe

The leg workout:

Hicks stressed that it’s a common misconception that leg workouts need super heavy weights to be worthwhile.

“…although heavy weights are clearly beneficial for training, we can still get a great leg-burning session by using the simple barbell as our weapon of choice,” he said.

Do three sets of the following exercises (12 reps each):

  • 1a. 1¼Barbell Front Squat
  • 1b. Dumbbell cup cyclist squat
  • 1c. Dumbbell Bulgarian Split Squat
  • 2a. 1 ¼ Dumbbell Romanian Deadlift
  • 2b. Toes Elevated Dumbbell Romanian Deadlift
  • 2c. Double Dumbbell Swing

About this dumbbell workout, Hicks said:

“A key difference within the above program is the use of the ‘a, b, c’ sequence. This indicates that you must complete each exercise in the sequence in succession without rest. This is often referred to as a “Tri-Set”. In addition, the first exercise within each tri-set has a ‘1 ‘ on the front, indicating that to count one rep, the person must perform a full rep followed by a ¼ rep. This is a great way to increase the amount of time under tension, making the exercise feel much harder than usual!”

The Gun Slinger

Probably the most common use of dumbbells is for arm exercises. Hicks is fully aware of that and so has designed a session that is “a surefire way to get your guns banged”.

Do three sets of the following exercises (12 reps each):

  • 1a. Halter Shoulder Press
  • 1b. Dumbbell upright row
  • 1c. Alternating Dumbbell Hammer Curl
  • 2a. Halter Back Delt Fly
  • 2b. Halter Skull Crusher
  • 2c. Overhead Dumbbell Triceps Extension

And there you have it. A whole list of fully elaborated home or gym workouts with dumbbells. Let us know what you think of them in the comments section below!


If you need some equipment to prepare your home gym for your next workout, here’s a guide to help.

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