Movement
•Centr Team
5 dumbbell exercises for a full-body workout
Dumbbells might just be our favorite piece of workout equipment. Super versatile and effective, they can take you from bicep curls to deadlifts to skater lunges and everything in between.
If you’re wondering how to exercise with dumbbells at home, all it takes to get started is one set. You can then level up your training with multiple dumbbell weights – expanding your exercise options and progressing your strength.
Let us take you through how to work out using dumbbells, then get you started with exercises from our 6-week program Hybrid Strong.
Centr Hex Dumbbells with convenient A-frame storage can turn even the tiniest apartment into a home gym.
Can you do a full-body workout with dumbbells?
The answer is a big yes. Centr experts Luke Zocchi and Maricris Lapaix have handpicked 5 exercises from Hybrid Strong to deliver a full-body burn to share with you here.
These are combination exercises designed to work multiple muscle groups at the same time for efficient training. They’ll challenge your muscles and get your heart pumping – and this is exactly what we’re looking for in a hybrid training workout plan.
In all Hybrid Strong exercises, the trainer on the right is performing a regression. You can use these lower-intensity variations to build your way up to the full exercise.
Once you’ve tried these moves, step up to the full Hybrid Strong experience to burn fat, boost aerobic fitness and build lean muscle over 6 progressive weeks.
How to work out with dumbbells: Hybrid Strong style
Ready to build strength and spike your heart rate? We recommend using light weights until you master good form on these moves.
1. Dumbbell reverse lunge + single-arm swing
Get your mind-body connection humming with this combination move that will test your upper and lower-body coordination, improve functional movement and spike your heart rate.
How to do it: Stand tall, holding a single dumbbell in your right hand. Engage your core, then step your right foot back, lowering your knee toward the floor to drop into a lunge. At the same time, swing your right arm backward – the dumbbell following the same line and pace as your foot.
As you push back up to standing, swing both arms forward so they meet in front of your chest, then pass the dumbbell over to your left hand. Now step your left foot back to drop into a lunge, swinging your left arm backward at the same time. Continue alternating lunge and arm swing sides, aiming for a smooth and steady rhythm.
2. Dumbbell RDL + press jack
You’re not just building strength through your posterior chain and back, you’re accumulating explosive power!
How to do it: Stand holding a dumbbell in each hand in an overhand grip, letting your arms hang naturally in front of your thighs. Engage your core then – keeping your back straight – hinge at the hips and push your butt back, lowering your torso until it’s almost parallel to the floor and the dumbbells are hanging around shin height. Briefly pause at the bottom of the movement, then push through your heels to return to standing, squeezing your glutes at the top of the movement.
As you rise up, lift the dumbbells up to your shoulders, then jump your feet out to the side, while at the same time pressing the dumbbells up above your head. As you jump your feet back together, lower the dumbbells back to your shoulders, then down to your thighs. Repeat.
3. Dumbbell single-leg glute bridge + single-arm floor press
Challenge your coordination, level up your balance and build top-to-bottom strength.
How to do it: Lie on your back, with knees bent and your feet on the floor about hip distance apart. Hold a dumbbell in your right hand, elbow bent so while your tricep rests on the floor the weight is sitting just above your chest. Extend your left arm out, palm on the floor for support. Now raise your right leg in the air so it’s held above your hips.
Engage your abs, squeeze your glutes and push through your heel to lift your hips into the air. At the same time, press the dumbbell upward until your right arm is fully extended. Hold the bridge for a moment before lowering back down. Alternate sides after a set number of reps.
4. Dumbbell walkout + suitcase squat jump
If your heart wasn’t pumping already, this one will take it over the top. We’re talking cardio, core and plyometric agility in one powerful combination.
How to do it: Squat at one end of your workout mat, dumbbells sitting at either side of your feet. and tall and squeeze your glutes together. Drop your hands on the floor in front of your feet, then walk your hands forward until you are in plank position. Walk your hands back toward your feet, then as you return to the squat position at the end of the mat, pick up a dumbbell in each hand and push through the balls of your feet to jump upwards. Drop back into the squat position, returning the dumbbells to the floor. Repeat.
5. Dumbbell reverse fly + hammer curl + half jack
Keep it controlled through the targeted upper-body strength movements, then let loose with the cardio kicker.
How to do it: Stand with your feet hip-width apart, arms hanging by your sides with a dumbbell in each hand. Engage your core then – keeping your back straight – hinge at the hips, lowering your torso until it’s almost parallel to the floor and the ends of the dumbbells are pointing towards your shins. Raise your arms out to the side until they form a T-shape with your back to perform a fly.
Bring the dumbbells back to your shins, then as you return to standing, curl the ends of the dumbbells up to your shoulders to perform a hammer curl. Keeping the dumbbells at your shoulders, jump your legs out to the side then back together again to perform a half jack. Lower the dumbbells back to your sides, then repeat.
Your dumbbell training FAQ
Still have questions about working out at home (or in the gym) with dumbbells? We’ve answered some of the most common for you here.
1. Do I need more than one set of dumbbells?
Access to dumbbells of different weights opens up your exercise options and the ability to progress your training, which will lead to better results. So in an ideal world, yes it’s a benefit to have access to more than one set of dumbbells.
Of course, space and cost can be a barrier. So if you’re looking to kit out your home gym with the essentials, focus on three dumbbell weights: light, medium and heavy. This will allow you to perform a good range of exercises – building up endurance and strength – and challenge your muscles. You can then add to your equipment as you progress, or as your budget allows.
2. Are dumbbell workouts effective?
Whether you’re busting out a HIRT workout or lifting heavy on classic strength moves, dumbbells are a hugely convenient and highly effective piece of equipment.
They’re free weights (meaning you can pick them up and move them around), so as you use them, you’re not just building strength – you’re also improving balance, stability and coordination.
Of course, for any dumbbell workout to be effective, you need to perform exercises with good form. Pace and control your movements, maximizing time under tension to get more from your muscles. Expert workout videos and coaching can help, and that’s exactly what you’ll get with Hybrid Strong.
Open up a world of workout possibilities with Centr dumbbells from shop.centr.com
3. How do I choose what dumbbell weight to use?
The exact dumbbell weight you select will depend on your current strength levels. To see improvements in strength and definition with a program like Hybrid Strong, you will need to use weights that challenge your muscles.
Let’s look at how you would select light, medium and heavy weights.
To find your heaviest dumbbell weight, try a few classic strength lifts – bicep curl, bent-over row and squats – and do 8 reps of each. The weight should challenge you, but still allow you to get through all the reps. If you’re flying through the reps, increase weight. If you struggle to complete all the reps with good form, go a bit lighter.
Your light and medium weights will allow you to move with more freedom in a HIIT/HIRT session.
4. How do I create a dumbbell workout plan?
Again, this will depend on your goals. If you’re a beginner, aim to do 2-3 strength workouts per week using dumbbells. This could be straight strength training or a high-intensity variety such as HIRT.
Make sure you’re working your upper body, lower body and core to build total-body strength. A workout may include 4-5 rounds, with 2-3 sets of exercises in each round.
If you’re ready to step up your training, let Luke and Maricris do the planning for you. Hybrid Strong combines high-intensity strength training with HIIT/HIRT cardio workouts (or treadmill cardio in Hybrid Strong: Tread) in one highly effective 6-week program.
Looking for more dumbbell workouts?
- For a dumbbell-only home workout program, check out Centr 6.
- Target your arms in just 5 minutes a day with 28 Days of Arms.
- Have an incline bench as well as dumbbells? Centr Circuit: Strength is for you.
Sign up to unlock your full potential
Coaching On Demand and And In Your Hand
When you need a sweat session or an extra boost, your personal fitness coach is just a tap away.
Fitness On Your Terms
Goodbye cookie-cutter workouts and generic coaching. Every Centr training session is tailored to your goals.
Meals & Mindset Coaching
Elevate your performance with meals to fuel you and mindset exercises to recharge you.