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Exercises

Dumbbell full body exercises

Dumbbell full body exercises, from the easiest version to the hardest. A pair of dumbbells trains nearly every muscle.

14 moves14 with 3D demosBeginner 2Intermediate 10Advanced 2

Beginner dumbbell full body exercises 2

Spell Caster demonstrated on the 3D figure3D demoSpell CasterBeginner · A dumbbellVertical Swing demonstrated on the 3D figure3D demoVertical SwingBeginner · A dumbbell

Intermediate dumbbell full body exercises 10

Bent-over dumbbell row, palms in demonstrated on the 3D figure3D demoBent-over dumbbell row, palms inIntermediate · A dumbbellBent-over reverse fly demonstrated on the 3D figure3D demoBent-over reverse flyIntermediate · A dumbbellBent-over two-dumbbell row demonstrated on the 3D figure3D demoBent-over two-dumbbell rowIntermediate · A dumbbellDumbbell clean demonstrated on the 3D figure3D demoDumbbell cleanIntermediate · A dumbbellDumbbell Romanian deadlift demonstrated on the 3D figure3D demoDumbbell Romanian deadliftIntermediate · A dumbbellDumbbell squat demonstrated on the 3D figure3D demoDumbbell squatIntermediate · A dumbbellDumbbell step-up demonstrated on the 3D figure3D demoDumbbell step-upIntermediate · A dumbbell + A stepStanding dumbbell calf raise demonstrated on the 3D figure3D demoStanding dumbbell calf raiseIntermediate · A dumbbellStiff-legged dumbbell deadlift demonstrated on the 3D figure3D demoStiff-legged dumbbell deadliftIntermediate · A dumbbellDumbbell Squat To A Bench demonstrated on the 3D figure3D demoDumbbell Squat To A BenchIntermediate · A dumbbell + A bench or box

Advanced dumbbell full body exercises 2

Single-leg Romanian deadlift demonstrated on the 3D figure3D demoSingle-leg Romanian deadliftAdvanced · A dumbbellTurkish get-up demonstrated on the 3D figure3D demoTurkish get-upAdvanced · A kettlebell + A dumbbell

Workouts that use them

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Questions people ask

What are good dumbbell full body exercises for beginners?

Start with moves graded easy, such as Spell Caster, Vertical Swing. There are 2 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.