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Strength at home

Full-body dumbbell workout

One squat, one hinge, one push, one pull and a carry: the whole body with a pair of dumbbells and a bench.

35 minIntermediate9 movesA band · A dumbbell · A bench or box · A barbell · A kettlebellQuads · Glutes · Hamstrings · Shoulders · Back · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
  3. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoOr arm circles without a bandEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Strength

Rest 60–90 s between sets

  1. Dumbbell goblet squat3 sets of 8–10
    Intermediate · Quads, Glutes, Abs · 3D demoEasier: Bodyweight squatHarder: Back squat with bands
  2. Dumbbell bench press3 sets of 8–10
    Intermediate · Chest, Triceps, Shoulders · 3D demoEasier: Barbell bench pressHarder: Bench press with bands
  3. Dumbbell Romanian deadlift3 sets of 8–10
    Intermediate · Hamstrings, Glutes, Back · 3D demoEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  4. Supported single-arm dumbbell row3 sets of 10 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoEasier: Incline ring rowHarder: Bent-over barbell row
  5. Standing overhead press2 sets of 8–10
    Intermediate · Shoulders, Triceps, Back · 3D demoEasier: Chest press machineHarder: Push press

Finisher

  1. Farmer's carry3 × 30 m
    Beginner · Forearms, Abs, Shoulders · 3D demoHarder: Suitcase carry

Tips

  • Choose a weight you could lift two or three more times at the end of each set.
  • Add a little weight when every set reaches the top of the rep range.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Dumbbell upper body workout

Chest, back, shoulders and arms with dumbbells: presses, rows, raises, reverse flyes, curls and extensions.

40 minIntermediate9 movesA dumbbell, A bench or box

Questions people ask

How long does the full-body dumbbell workout take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A dumbbell, A bench or box, A barbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 7 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.