Latest from Coach in Dumbbell-workouts

This Beginner Arm Workout Is A Simple And Effective Way To Start Building Muscle With Dumbbells

Alice Porter — Tue, 16 Apr 2024 05:44:07 +0000

There are a dizzying number of arm workouts out there for you to try, which can feel intimidating when you’re just starting out. Fortunately, there’s no need for beginners to overcomplicate things and the best, most effective workouts for them will be very simple.

“Beginners should avoid starting with very heavy weights and overly complex movements,” says Jayke Izli, personal trainer at The Body Lab London. “It’s crucial to build a solid foundation with basic exercises and gradually increase the difficulty with range, tempo and weight.”

That’s what our beginner gym workout does, suggesting you start with one exercise per body part, doing one set of 20 and building up from there. But if you’d like to give your arms more attention, Izli isn’t going to stop you.

“Strengthening the arms is not just about aesthetics. It’s crucial for enhancing overall upper-body strength, improving joint health and performing daily activities more efficiently,” says Izli. “Strong arms also contribute to better posture and reduce the risk of injuries.”

To get you started, Izli recommends this four-move beginner arm workout which alternates between a biceps exercise and triceps exercise.

How To Do This Beginner Arms Workout

To do this workout you’ll need dumbbells and a weights bench or other stable knee-high platform. (If you don’t have any dumbbells, try this no-equipment upper-body workout instead).

Izli has given a range of reps to do for each set. The first time you perform the workout choose the lowest number of reps using a dumbbell weight that makes the last few reps of each set a challenge. Rest as needed between sets.

The next time you perform the workout, add one rep to each set, using the same weight. Once you’ve hit the top of the rep range, go back to the beginning and increase the weight of the dumbbell.

Once you feel ready to move on from this session, try this superset dumbbell arms workout and keep training until you feel ready for this all-in arms workout plan.

Beginner Arms Workout Overview

Biceps curl 3 x 8-12
Triceps dip 3 x 8-12
Hammer curl 3 x 8-12
Overhead triceps extension 3 x 8-10

Beginner Arms Workout Form Guides

1 Biceps curl

Sets 3 Reps 8-12

Stand with feet shoulder-width apart holding dumbbells in front of your thighs, your elbows touching the sides of your torso and palms facing forward. Inhale, then exhale as you contract your biceps to bend your elbows and lift the dumbbells to your shoulders. Your upper arms should remain in place next to your torso. Pause and squeeze your biceps hard, then lower the dumbbells under control.

2 Triceps dip

Sets 3 Reps 8-12

Sit on a weights bench or chair with your palms flat on the bench either side of you. Extend your legs so your heels are on the floor. Move your butt off the bench, then bend your elbows to lower until your elbows are at 90°. Push down on the bench and extend your arms to raise your body to the start. To make the exercise easier, bend your knees and bring your feet closer to you. The closer your feet, the easier it will be.

3 Hammer curl

Sets 3 Reps 8-12

This exercise is very similar to the biceps curl. Instead of beginning with your palms facing forward, your palms should be facing and remain facing throughout.

Stand with feet shoulder-width apart holding dumbbells in front of your thighs, your elbows touching the sides of your torso and palms facing. Inhale, then exhale as you contract your biceps to bend your elbows and lift the dumbbells to your shoulders. Your upper arms should remain in place next to your torso. Pause and squeeze your biceps hard, then lower the dumbbells under control.

4 Overhead triceps extension

Sets 3 Reps 8-10

Stand with your feet shoulder-width apart, holding the end of one dumbbell above your head with your palms facing up and your elbows pointing forward. Keeping your upper arms still, bend your elbows to lower the dumbbell behind your head. Extend your arms to lift the dumbbell back to the start.

This Three-Move Finisher Will Maximize Your Leg Day Gains

Alice Porter — Thu, 11 Apr 2024 15:00:45 +0000

You go to the gym for a reason, and if that reason is to build muscle we’re sorry to say you’re going to have to push yourself. If it’s not challenging, there’s no reason for your muscles to adapt.

If you finish your next leg workout with more to give, wrap things up with this finisher from personal trainer Alex Rice, which is made up of three dumbbell leg exercises. It perhaps has more in common with a short strength training routine than a workout finisher, which tends to include a conditioning component, but the addition of isometric holds is a surefire way to finish your legs off.

Take a look at Rice’s Instagram Reel to see what’s in store.

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The routine consists of goblet squats, followed by single-leg hip thrusts and conventional hip thrusts. Performing an exercise with proper form is always important to gain the most from the movement and avoid injury, but it’s always harder at the end of a workout when you’re fatigued, so here are some helpful cues to keep in mind if you try this session.

In our guide to goblet squat form, functional fitness and nutritional coach Karl Bratland shares a helpful technique tip: “Hold the dumbbell by one end as close to your chest as you can,” he says. “If you hold it away from the body you won’t be able to support as much weight, so keep it close to the chest under your chin.”

Bratland also advises keeping your chest facing forward and your heels flat on the floor so your weight is evenly distributed.

This routine also involves single-leg hip thrusts and regular hip thrusts. For more form tips, you can take a look at our guide on how to do the hip thrust, where strength and conditioning coach Andrew Reay shares some expert advice.

One of Reay's top tips helps you avoid putting too much pressure on the lower back, which is common if you overextend at the top of the lift. “Tuck your chin down to your chest. This keeps you in a position where you can’t overextend,” says Reay.

“Nothing Fancy”—This Is How David Beckham’s Trainer Used Three Dumbbell Moves To Work His Upper Body In 20 Minutes

Harry Bullmore — Mon, 08 Apr 2024 15:00:00 +0000

As you gain training experience, it’s only natural to experiment with more advanced muscle-building techniques and challenging variations. But recently performance coach Bobby Rich, who trains David and Victoria Beckham, posted a reminder that even those at the top of their game aren’t above a straightforward dumbbell session.

“I had twenty minutes max for a simple little press and pull upper body”, his Instagram Reel reads.

So he picked three strength-boosting staples. The raw ingredients are the dumbbell bench press, seated dumbbell shoulder press and one-arm dumbbell row. He performed each dumbbell exercise for four sets of 10 reps, resting for 60 seconds between each set, then hit the showers.

A post shared by Bobby Rich (@mrbobbyrich)
A photo posted by on

With just three moves, Rich recruits the entire upper body and covers three of the body’s fundamental movement patterns, building functional strength.

He plumps for a pushing movement in the bench press, a pulling movement in the dumbbell row and a pressing exercise in the shoulder press.

The bench press will work your chest muscles, front delt and triceps, the row hits the back muscles as well as your biceps, and the shoulder press targets the medial delt (one of the three delt muscles in your shoulder) while also engaging the front delt, upper pec and triceps.

The sum of these parts is a time-savvy session that delivers a comprehensive pump for your top half, as well as the strength and muscle gains you’d expect from a spot of weight training.

So next time you’re in a rush, grab a couple of dumbbells and get to work. Got a little more time to play with? Try this seven-move dumbbell upper-body workout.

This Dumbbell Arms Workout Uses Antagonistic Supersets For More Muscle

Nick Harris-Fry — Sun, 07 Apr 2024 15:00:37 +0000

With the right combination of isolation exercises, you don’t need to spend long in the gym to build muscle in your arms. This dumbbell arms workout from personal trainer Adam Enaz pairs triceps and biceps exercises in antagonistic supersets to maximize efficiency and intensity.

“An antagonist superset is a strength training technique where you perform two exercises back-to-back that target opposing muscle groups, known as antagonistic muscle pairs,” says Enaz. “This approach allows you to work different muscles while giving the opposing muscle group a chance to rest between sets, maximizing efficiency and intensity in your workout.”

How To Do This Dumbbell Arms Workout

Work through the three supersets below, taking minimal rest. Enaz suggests that you aim to build up the weight you use by 1-2kg every six weeks to progressively overload the muscle and stimulate growth.

1A Dumbbell biceps curl

Reps 10-12

“Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended,” says Enaz.“Bend your elbows to lift the dumbbells towards your shoulders, keeping your elbows close to your body. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.”

2A Dumbbell lying triceps extension

Reps 10-12

“Lie on a bench [or the floor] with a dumbbell in each hand and your arms extended straight up,” says Enaz. “Keeping your upper arms stationary, bend your elbows to lower the dumbbells towards your forehead. Extend your arms back up to the start, squeezing your triceps at the top.”

2A Dumbbell hammer curl

Reps 10-12

“Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing,” says Enaz. “Bend your elbows to lift the dumbbells towards your shoulders, keeping your palms facing each other throughout the movement. Slowly lower the dumbbells back to the starting position.”

2B Dumbbell overhead triceps extension

Reps 10-12 reps

“Stand or sit with a dumbbell held overhead in both hands and your arms fully extended,” says Enaz. “Lower the dumbbell behind your head by bending your elbows. Extend your arms to lift the dumbbell back to the start, fully engaging your triceps.”

3A Alternating dumbbell curl

Reps 10-12 each side

“Stand with your feet shoulder-width apart, holding a dumbbell in each hand, with your palms facing forward,” says Enaz. “Bend your elbow to lift one dumbbell towards your shoulder while keeping the other arm stationary. Alternate arms with each repetition, focusing on controlled movement and keeping tension in the biceps.”

3B Dumbbell triceps kick-back

Reps 10-12

“Hold a dumbbell in each hand and hinge forward at your hips, keeping your back flat,” says Enaz. “Bend your elbows to bring the dumbbells towards your chest. Extend your arms straight back, squeezing your triceps at the top of the movement. Slowly lower the dumbbells back to the starting position.”

About Our Expert

Need help choosing which weight to buy? Check out our selection of the best dumbbells.

You Need Just Two Dumbbells, Four Moves And 20 Minutes To Build Full-Body Strength

Alice Porter — Tue, 26 Mar 2024 06:00:14 +0000

It doesn’t take much for your gym workout plan to go out of the window. Maybe you only have just enough time to fit in your scheduled session and you get stuck in traffic. Or there’s a rush on the piece of equipment you need. When you’re faced with these problems, you need a routine you can turn to. Dumbbell workouts are great for this because there are always plenty of pairs left in the racks of every gym.

Personal trainer Elise Young recently posted a straightforward but challenging routine that only uses dumbbells and it makes a great backup plan if you want to get stuck into a quick workout that will challenge muscles all over your body. The moves in this workout are all compound exercises, which means they engage multiple muscles at once.

Take a look at Young’s Instagram Reel where she demonstrates each of the exercises.

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The first movement combines a single-arm dumbbell clean, push press and front-rack squat. The clean is a technical move so it can be worth practicing your technique with a light weight before beginning the workout to ensure the hinge-shrug-pull movement is smooth and controlled, and you don’t round your back.

Once you’ve performed eight reps on each side, move on to 12 bent-over rows. Note that Young uses an underhand grip. That’s followed by 20 reverse lunges holding a dumbbell in the goblet position, and finally 10 push-ups into renegade rows. I’ll let you decide whether a rep is counted after a row on one or both sides. That’s one round, Young suggests doing four rounds in total.

Remember to keep your core engaged throughout the workout, especially as you begin to fatigue in the final rounds. This will not only maximize muscle engagement, but it will also contribute to maintaining the correct form throughout the routine.

Why It’s Worth Training With Dumbbells

As well as being convenient, dumbbell exercises can limit the development of strength imbalances. Often, when using barbells and weights machines, people rely on a stronger side to move the weight. Using dumbbells ensures each side is trained separately.

Find more tried-and-tested recommendations in Coach’s guide to the best dumbbells.

This 10-Minute Dumbbell Workout Uses The Latest Science To Help You Get Stronger, Faster

Nick Harris-Fry — Mon, 18 Mar 2024 16:00:09 +0000

If you only have 10 minutes to fit in your workout, then you need to train smart, and this 10-minute dumbbell workout from personal trainer Adam Enaz will certainly encourage you to do just that.

The workout uses two strategies based on studies that have proven them effective—antagonist supersets and stretch-mediated hypertrophy.

“Antagonist supersets mean you work opposing muscle groups with little rest to save time,” says Enaz. “By doing this, it allows one unrelated muscle group to rest while the other gets worked.”

“We are also going to use the most effective exercise for each muscle group that stimulates the most growth using the latest ‘stretch-mediated hypertrophy’ method, which has shown that the more a muscle is worked in the stretch position, the more it grows.”

10-Minute Dumbbell Workout

After a quick warm-up set of squats, the workout involves doing two supersets and then a tri-set, where you’ll be resting for a maximum of 15 seconds between each exercise in the sets. For each move Enaz says to go close to failure, aiming for at least 12-15 reps, so choose your weight with this in mind.

If you’re going to fit this into 10 minutes, you will need to move fast and take minimal rest, so it’s worth lining up the equipment you need for each exercise in advance—you’ll have to use a bench and a preacher bench, as well as having the dumbbells you need to hand.

10-Minute Dumbbell Workout Overview

Warm-up Unweighted squat x 25
1A Bulgarian split squat x 12-15+ each side
1B Lateral raise x 12-15+
2A Dumbbell bench press x 12-15+
2B Single-arm row x 12-15+ each side
3A Preacher curl x 12-15+ each side
3B Triceps overhead extension x 12-15+ each side
3C Dumbbell sit-up x 12-15

Warm-Up

Unweighted squat

Reps 25

“Start by doing 25 warm-up bodyweight squats, crouching up and down to get your heart rate up,” says Enaz.

Superset 1

1A Bulgarian split squat

Reps 12-15+ each side

Targets Glutes, quads, hamstrings

Hold dumbbells by your sides, stand with a knee-high platform such as a bench or sofa two to three feet behind you. Extend your right leg behind you and rest your toes on the bench. From this starting position, bend your front knee to lower until your front thigh is horizontal. Push through your front foot to return to the start. Do all the reps on one leg then switch to the other.

1B Lateral raise

Reps 12-15+

Targets Shoulders

Hold dumbbells by your sides with your palms facing you. Lift the dumbbells out to the sides to shoulder height, pause then lower under control. Maintain a slight bend in your elbows throughout.

Superset 2

2A Dumbbell bench press

Reps 12-15+

Targets Chest

“Lie back on a bench and keep the dumbells close to your chest,” says Enaz. “Press the dumbbells to lock out at the top and bring them back down, holding for two seconds in the stretched position at the bottom.”

2B Single-arm row

Reps 12-15+ each side

Targets Back

“Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight,” says Enaz. “Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. Now pull the dumbbell towards your hips and then slowly lower.”

Do all your reps on one arm then switch to the other side.

Tri-set

3A Preacher curl

Reps 12-15+ each side

Targets Biceps

“Grab a dumbbell with your left hand and place the upper arm on top of the preacher bench, which you should have at a 60° angle,” says Enaz. “The dumbbell should be held at shoulder height. This will be your starting position. Slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched and then bring it back up to the starting position.”

Do all your reps on one arm then switch to the other side.

3B Triceps overhead extension

Reps 12-15+ each side

Targets Triceps

“Grab a dumbbell with one hand and position it behind your head with your elbow flexed to 90°,” says Enaz. “Contract your triceps and press the dumbbell upwards until your arm is fully extended. Pause and return the weight to the start.”

Do all your reps on one arm before switching to the other.

3C Dumbbell sit-up

Reps 12-15+

Targets Abs

“Lie down on a mat with your knees bent and feet flat on the floor,” says Enaz. “Hold a dumbbell to your chest. Engage the core and slowly roll up so that the dumbbell touches your knees. Lower back down with control.”

Need help choosing? Our guide to the best dumbbells will help.

This Fast-Paced Dumbbell Workout For Fat Loss Also Builds Muscle

Nick Harris-Fry — Mon, 11 Mar 2024 07:04:23 +0000

There’s no single workout that will help you hit your weight loss goals by itself (and it needs to be paired with a suitable nutrition plan), but some are more helpful than others. This dumbbell workout is a great addition to any routine, helping you to burn fat and build muscle, as well as improving your cardio fitness.

It’s been put together by Sarah Spence, personal trainer at F45 Brixton, and should take around 30 minutes to perform, depending on how long you need to rest during and in between the four rounds of six exercises.

Dumbbell Workout For Fat Loss Instructions

“This workout will build muscle, increase strength, get your heart rate up and get you in that fat-burning zone,” says Spence. “There are six exercises in total and four rounds. Rest when you need it but try to keep moving as much as you can and limit rest between exercises.

“A medium pair of dumbbells is best for this, you should be able to move quickly and explosively but still feel challenged by the weights.”

Dumbbell Workout For Fat Loss Overview

Complete four rounds of the following.

Dumbbell squat to press x 10
Dumbbell reverse lunge x 10 each side
Renegade row x 8 each side
Dumbbell Romanian deadlift x 10
Dumbbell star jump x 30
Devil’s press x 10

Dumbbell Workout For Fat Loss Form Guides

1 Dumbbell squat to press

Reps 10

“Stand with your feet just wider than hip-width apart and the dumbbells by your shoulders,” says Spence. “Squat down, then drive up and press the dumbbells above your head. Use power from your hips to help push the dumbbells up.”

2 Dumbbell reverse lunge

Reps 10 each side

Stand holding the dumbbells by your sides. Step back and bend both knees to lower until both knees are bent at 90°. Push back up through your front foot to stand. Alternate legs until you’ve done 10 reps on both sides.

“Keep your feet hip-width apart and don’t get too narrow in the lunge,” says Spence.

3 Renegade row

Reps 8 each side

“Start in a high plank position with your hands on the dumbbells,” says Spence. “Push into one dumbbell and row the other dumbbell up towards your hip. Keep your hips as still as possible, you can drop to your knees if needed.”

4 Dumbbell Romanian deadlift

Reps 10

“Stand holding the dumbbells in front of your legs,” says Spence. “Keep the dumbbells touching your legs as you push your hips back, keeping the knees soft. Bring the dumbbells down to just below the knee—this may vary depending on your hamstring mobility. Keep your back flat and chest proud. Stand up tall using your hips, keeping the dumbbells close to your legs. This movement should feel controlled.”

5 Dumbbell star jump

Reps 30

“This will raise the heart rate,” says Spence. “Start with the dumbbells on your shoulders. Punch the sky with the dumbbells as the feet jump out. Jump your feet back in and bring the dumbbells back down to your shoulders. Move as quickly as possible.”

6 Devil’s press

Spence has detailed a modified version of the devil’s press—you don’t need to lower your chest to the floor.

Reps 10

“Start in a high plank position with your hands on the dumbbells,” says Spence. “Jump your feet forward so they land outside your hands with your heels on the floor. Sit back into a squat position and then stand tall lifting the dumbbells overhead. Try to use the power from standing up to lift the dumbbells, then control the movement on the way down back to a high plank.”

This Upper-Body Workout Is Ideal For Women Looking To Get Strong

Alice Porter — Fri, 08 Mar 2024 06:42:57 +0000

The benefits of strength training for women are profound. Beyond the obvious improvements in functional strength for everyday activities, regular resistance training can also help resist osteoporosis, improve mobility, flexibility and posture, and reverse the signs of aging. Genuinely.

“As we age we naturally lose muscle, therefore ensuring we stimulate muscle tissue regularly is of utmost importance in order to counteract this,” says personal trainer Sian Childs, who specializes in training women.

“Strength training also has a huge benefit in terms of pain management and recovery when carried out safely during pregnancy, postnatally and also during the menopause,” she adds.

Getting started is straightforward too, and to help Childs has devised a six-move upper-body workout that only requires a pair of dumbbells and a sturdy platform—a weights bench if you’re in the gym, or a sturdy chair if you’re at home. No dumbbells? No problem, you’ll find plenty of workouts for women, from PTs who work extensively with women, in our women’s fitness section.

How To Do This Upper-Body Workout For Women

This upper-body workout for women is built around three supersets, which require you to perform each pair of exercises back-to-back with no break in between. After each superset, rest for 60 seconds, then return to exercise A and repeat until you’ve completed each superset three times in total. Then move on to the next superset.

You'll notice there are also rep ranges for each exercise. Childs suggests choosing a weight that makes completing the lowest number of reps manageable, but still challenging.

“If you complete eight reps of each exercise the first time you complete this workout, aim for sets of nine or 10 the next time you tackle it,” says Childs. “When you repeat it for a third time, try increasing the weights you use for each set, aiming for eight reps and so on.”

This bit-by-bit approach, known as progressive overload, is the secret sauce for increasing muscle size and strength. Repeat the workout regularly and you’ll see results fast.

If all you have is one pair of dumbbells that feels a little too light for some of the moves, such as the row, slow down the movement to keep your muscles under tension for longer.

Likewise, if your weights are too heavy for any exercise, such as the lateral raises, go for partial reps instead, where you only lift the weight for half or a quarter of the given rep range. It will still put your muscles under tension and encourage them to adapt and grow.

Upper-Body Workout For Women Overview

1A Push-up: 3 x 8-10
1B Single-arm row: 3 x 8-10
2A Single-arm overhead press: 3 x 8-10 each side
2B Bench dip: 3 x 10-12
3A Biceps curl: 3 x 10-12
3B Lateral raise: 3 x 12-15

Upper-Body Workout For Women Form Guides

1A Push-up

Sets 3 Reps 8-10 Rest 0sec

Target muscles Chest and triceps

Get onto your hands and the balls of your feet with your arms extended and hands underneath your shoulders, your core engaged and your body in a straight line from your shoulders to ankles. Bend your elbows and lower your chest as low as you can, then push up to the start position. If performing this move on your knees, ensure your shoulders, hips and knees are in alignment.

1B Single-arm row

(Image credit: SC-Fitness)

Sets 3 Reps 8-10 each side Rest 60sec

Target muscles Upper back and biceps

Stand with your feet shoulder-width apart facing a weight bench or sturdy chair, holding one dumbbell in your right hand. With a slight bend in your knees, hinge forward at your hips and place your left hand on the bench, letting your right arm hang down. Your torso should be close to parallel with the floor. Retract your shoulder blade on your right side to engage your upper back muscles, then lift the dumbbell toward your right hip, pause, then lower under control. Do all your reps on one side, then switch sides.

2A Single-arm overhead press

(Image credit: SC-Fitness)

Sets 3 Reps 8-10 each side Rest 0sec

Target muscles Shoulders

Stand with your feet shoulder-width apart, holding one dumbbell at shoulder height with your palm facing you and the other arm outstretched to the side for balance. Engage your core and extend your arm to lift the weight straight up. Lower under control and repeat on all sides before switching arms.

The version outlined above is a strict form dumbbell shoulder press. If you find the weight a bit heavy, you can use your legs to help get the weight up. Bend your knees slightly, then straighten your legs as you press the dumbbell overhead—the extra momentum will help. Just slow down the lowering part of the movement to develop shoulder muscles.

2B Bench dip

Sets 3 Reps 10-12 Rest 60sec

Target muscles Chest and triceps

Sit on the edge of a bench or chair, with your legs extended in front of you and your heels resting on the floor. Place the palms of your hands on the edge of the bench and shuffle your butt off the chair, then bend your elbows to lower. Pause once your elbows are bent to 90°, then extend your arms to return to the start position. Keep looking forward throughout.

3A Biceps curl

Sets 3 Reps 10-12 Rest 0sec

Target muscles Biceps

Stand with your feet hip-width apart, holding dumbbells with your palms facing forward, elbows tucked in to your body. Brace your core and bend your elbows to lift the dumbbells to your shoulders. Squeeze your biceps hard, then lower under control. If fatigue sets in, alternate arms with each rep to make it slightly easier.

3B Lateral raise

Sets 3 Reps 12-15 Rest 60sec

Target muscles Shoulders

Stand with your feet hip-width apart, holding dumbbells by your sides with your palms facing and a slight bend in your elbows. Engage your core and squeeze your glutes to provide a strong base, then raise your arms out to the sides, stopping when your arms are parallel with the floor. Lower the dumbbells slowly.

If you only have one pair of weights and they are too heavy for you to complete the movement, perform partial reps instead. From the start position, raise the weights up halfway or a quarter of the way to engage your deltoid muscles, then return them to the start position slowly and repeat. Aim to keep the muscles under tension as long as you can bear.

See more great options with our guide to the best dumbbells.

Forget The Treadmill—All You Need Is One Dumbbell And Two Moves To Improve Your Cardio Fitness

Alice Porter — Thu, 29 Feb 2024 06:50:48 +0000

If you wouldn’t be seen dead near a cardio machine, then you may want to try adding conditioning workouts into your routine to help your cardio fitness keep pace with your strength.

The EMOM format is a great way to structure a conditioning workout. EMOM stands for every minute on the minute and in this type of workout you have one minute to complete a set amount of work, then you rest for the remainder of the minute. That sequence is repeated over a set period.

In the case of the session PT Liam Fletcher recently posted on Instagram, the EMOM lasts 20 minutes and you have to complete six alternating dumbbell snatches and three burpees over dumbbell every minute.

Watch Fletcher's Instagram Reel where he demonstrates the two moves.

A post shared by Fletcher Fitness (@liamfletcherpt)
A photo posted by on

While 20-minute workouts are normally in the “short” category, this is a hard workout that will feel long because the volume of work adds up and each round feels harder. When that happens you’re faced with a difficult choice: “You either move through the reps faster so you can rest for longer, or if you move slowly, you’ll have less rest,” says Fletcher.

A steady pace from the start is the smartest way to approach an EMOM. “Ideally, you want to find a consistent pace, so choose your weight wisely,” says Fletcher. “If it’s too easy you can increase the weight in the next round.”

If you’re unfamiliar with the dumbbell snatch, it’s also worth starting with a light weight until you’re confident with your form to avoid injury.

"To do the snatch, stand over the dumbbell with your feet shoulder-distance apart," says Fletcher. “Distribute your weight evenly through your feet. Keeping your core engaged throughout, hinge at your hips while keeping your and back straight, then lift the dumbbell off the floor. Drop quickly under the weight into a quarter squat, keeping your elbow high throughout the movement.”

For more guidance, read Coach’s dumbbell snatch form guide.

For help choosing the right dumbbell for you, read Coach’s guide to the best dumbbells.

Build Stronger Muscles And Joints With This Low-Impact Full-Body Workout That Requires Just One Dumbbell

Camilla Artault — Thu, 22 Feb 2024 16:00:38 +0000

Low-impact workouts are a great training tool to help build strength without putting additional strain on your joints, especially if you’re a fan of high-impact exercise such as running or HIIT. Low-impact exercise doesn’t just mean swimming or cycling, joint-friendly low-impact strength workouts can help with injury prevention by reducing stress and load on your body.

“A low-impact workout is a session consisting of exercises that impose minimal impact, stress, and strain on your joints,” says personal trainer Ollie Thompson. “Typically, they avoid jumps or rapid movements.”

Thompson has put together a five-move low-impact workout for Coach that requires just one dumbbell, so you can do it at home or at the gym. Low impact doesn’t mean low effort though—this is a challenging full-body workout. “By performing all five moves, you engage all major muscle groups through various movement patterns while also addressing mobility and stability,” says Thompson.

This kind of workout is ideal for those returning to exercise after injury, or for beginners, but don’t be fooled into thinking they’re just for people starting out. “Low-impact workouts are not only beneficial for individuals recovering from injuries or surgery but also for those looking to build strength and control,” says Thompson. “Many low-impact strength movements require increased tension and control to perform effectively, meaning they help strengthen both muscles and joints.”

Because there are no jumping or other high-impact moves involved, there’s less risk of injury, but be aware there is still a risk. “Injury remains a potential concern with low-impact exercises, but through proper control and good technique the risk is significantly reduced,” says Thompson.

Low-Impact Full-Body Workout

1 Single-arm floor press

(Image credit: Ollie Thompson)

Reps 12-15 on each side

Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell in one hand and extend your arms straight up. Slowly lower the dumbbell, bending your elbow, until your elbow is on the floor, keeping your wrist over your elbow. press back to the starting position. Perform all the reps on one side then switch.

2 Dead bug

(Image credit: Ollie Thompson)

Reps 30

Lie on your back holding the ends of the dumbbell above you with your arms extended, and your feet raised and your knees bent at 90°. Engage your core engaged, and raise your head and neck off the floor slightly. Extend your right leg, pause, then extend your left leg as you bring your right leg to the start position. Continue, keeping your movements slow and controlled.

3 Three-way lunge

The three-way lunge combines a lunge, side lunge and reverse lunge. (Image credit: Ollie Thompson)

Reps 8-10 on each side

Stand with your feet hip-width apart, cupping one end of a dumbbell in both hands in front of your chest. Engage your core and, keeping your back straight throughout, step your right foot forward and bend both knees to lower into a lunge until your left knee is almost touching the floor. Return to the starting position. Step your right foot out to the side, bending your right knee to lower while keeping your left leg straight. Return to the starting position. Step your right foot back and bend both knees until your right knee is almost touching the floor. Return to the starting position. That is one rep.

“The three-way lunge explores your hip range of motion with resistance, which is great for improving hip mobility,” says Thompson.

4 Plank drag

(Image credit: Ollie Thompson)

Reps 8 on each side

Place your dumbbell close to your left hand and get into a high plank position. Your feet should be wider than hip-width apart, your hands should be directly under your shoulders, arms extended and your body in a straight line from head to heels. Staying in this plank position, use your right hand to move the dumbbell to the other side. Squeeze your core as you move the weight and avoid your body from twisting to one side. Repeat the move on the other side. Continue, alternating sides with each rep.

5 B-stance Romanian deadlift

(Image credit: Ollie Thompson)

Reps 10 on each side

Stand with your weight on your right leg, with your left foot slightly behind the right one, left knee bent slightly and your left heel off the floor. This foot acts as a kickstand to offer extra stability. Hold a dumbbell in your left hand and—keeping your back flat and without twisting your body—push your hips back, letting the weight lower to mid-shin level, as long as your mobility allows you to reach this level without rounding your back. Only lower as far as you can while maintaining a straight back. Push through your right foot and move your hips forward to return to the starting position.

“The B-stance Romanian deadlift exercise effectively challenges your core muscles and rib cage control as you hold the load in one hand and resist torso rotation,” says Thompson.

Can low-impact workouts contribute to weight loss?

We also asked Thompson how low-impact workouts compare with high-impact exercise for weight loss. “Weight loss is achievable through low-impact exercise, just as it is with high-impact workouts,” says Thompson. “Ultimately, weight loss relies on creating an energy deficit by consuming fewer calories than you burn.”

“Consistent exercise plays a crucial role in overall health, leading to a stronger and more efficient body, which can better maintain a healthy weight.” So whichever exercise you choose, to support your weight management and health goals, the key is to move regularly and stick to it.

Need help deciding on a new set of weights? Our guide to the best dumbbells will help.

Expert Trainer Says You Need These Six Dumbbell Moves To Build A Stronger Lower-Body At Home

Harry Bullmore — Thu, 18 Jan 2024 17:38:28 +0000

When you hit the gym, typical leg workouts revolve around barbell exercises and weights machines, but you can still train your legs if you’re at home with a couple of dumbbells

Try these six dumbbell leg exercises, recommended by fitness trainer James Stirling, better known as the London Fitness Guy, which hit your hamstrings, quads, glutes and more.

Combine these exercises for a workout sure to help you build strength and muscle in your lower body.

To do the workout, perform 10-15-reps of each move for three to four sets, resting for 60-90 seconds between sets. This should take about 40 minutes, including a quick warm-up.

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Every one of Stirling’s choices is a compound exercise—moves that put multiple muscle groups and joints to work at the same time. This typically means you can use heavier weights compared with isolation moves which target one muscle at a time.

Most of the exercises recruit your quadriceps and hamstrings in your thighs, as well as your glutes, the muscles in your backside, but several like the Romanian deadlift and the squat variations also activate your core.

Another feature of Stirling’s workout is the use of unilateral exercises; namely, the static lunge (which we know as the split squat), Bulgarian split squat and lateral squat (or lateral lunge).

This means targeting one side of your body at a time. By doing this you can develop your co-ordination, improve your balance, and even out muscular imbalances, reducing your risk of injury.

I also like the inclusion of the lateral lunge because very few strength exercises require you to move side to side.

If you don’t have any dumbbells, you can still train your lower body with this home leg workout, or try this full-body circuit workout at home session Stirling shared exclusively with Coach.

See our picks of the best dumbbells for home.

Build Bigger, Stronger Biceps With This Expert Trainer’s Curl Routine

Harry Bullmore — Mon, 15 Jan 2024 07:16:27 +0000

So you want bigger biceps, but dumbbell curls alone aren’t delivering the results you desire? It’s a familiar story.

One possible solution is to add more variation into your biceps workout, something you can do with the help of certified strength coach Melissa Kendter.

She shared with me one of her training tricks for building bigger biceps, the four-in-one biceps curl, a tougher take on 21s.

How To Do The Four-In-One Curl

Pick a pair of fairly light dumbbells and perform 10 dumbbell curls, followed immediately by 10 partial curls from the bottom of the rep to your belly button, pausing at the top of each rep. Next complete 10 more partial reps, this time covering the top half of the rep from the belly button to your shoulders. Finish with 10 more full reps.

Benefits Of The Four-In-One Curl

Progressive overload, or gradually making an exercise more difficult over time, is a tried-and-tested technique for building strength and muscle. So surely you should work on using heavier dumbbells for your next set of curls? This can work, but adding weight to a lift isn’t the only way to make it more challenging—you can also increase the time the muscle is under tension for.

“It keeps your biceps under tension for 40 reps, since it’s really four exercises in one,” says Kendter.

She recommends starting with “a weight you know you can keep under tension for a prolonged period.” This will be relatively light, but you should still be prepared for your biceps to feel on fire during the final few reps. Play with a few different weights to find one that works for you, and gradually increase it as your strength increases.

Once you plateau with this routine, try one of these curls workouts, which includes the bodybuilding favorite run-the-rack workout, or graduate to this arm workout plan.

One Dumbbell, Five Exercises And 30 Minutes Are All You Need To Build Stronger Abs

Alice Porter — Wed, 27 Dec 2023 12:00:57 +0000

You probably already know that finishing your workouts with a couple of sets of sit-ups won’t get you a six-pack. Targeted abs workouts on top of a progressive strength training plan are a much more effective way to increase the strength of your abs.

If you’ve mastered bodyweight abs exercises and want to step up the difficulty, try a dumbbell abs workout.

This workout from James Stirling, better known online as the London Fitness Guy uses a dumbbell to help you target the abdominal muscles by challenging your stability, coordination and strength.

Take a look at Stirling’s Instagram Reel where he demonstrates each move.

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Stirling suggests performing each exercise for 40 seconds, followed by 20 seconds of rest. Complete five rounds in total for a 30-minute workout that will leave your abs burning.

Use a challenging weight, but one that allows you to complete all the moves with good form. If, for example, on the dumbbell halo or overhead pull you can’t maintain your posture it’s a sign that you’ve chosen a weight that’s a bit too heavy. Because you’re isolating the abdominal muscles and relying on them to keep you stable, a lighter weight than you’re used to might still be surprisingly challenging.

Prevent excess pressure on the lower back by tucking in your ribcage and pelvis, squeezing your glutes (the muscles in your butt) and tightening your abdominal muscles towards your spine. This is especially important as you tire.

If this routine as written is too difficult, you can perform the butterfly sit-ups and plank taps with just your bodyweight—they’ll still challenge your abdominal strength even without adding load. You could also do three rounds of the circuit instead of five.

Four Moves, Two Dumbbells And 15 Minutes Are All You Need To Build Upper-Body Muscle

Harry Bullmore — Sun, 17 Dec 2023 06:00:52 +0000

Family, friends and food are quite rightly a priority over the festive period, but this will inevitably eat into your workout time. Our advice? Adapt and thrive with this time-efficient dumbbell workout from certified personal trainer Jay Maryniak.

You only need a couple of dumbbells and 15 minutes to get it done, yet it still succeeds in hitting your chest, back, shoulders and arms for some quick-fire strength gains, not to mention a solid upper-body pump.

You’ll perform four moves—the bent-over row, close-grip press, half-burpee gorilla row and clap push-up (or an easier push-up variation if needed)—as a circuit, doing eight reps of each exercise. Repeat this sequence for as many rounds as possible in 15 minutes.

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Benefits Of This Workout

This type of workout can be categorized as high-intensity resistance training (HIRT). It’s similar to high-intensity interval training (HIIT), but incorporates resistance training exercises so you can build strength and muscle while also raising and keeping your heart rate high to burn calories and improve your cardio fitness.

Building muscle can also boost your metabolism in the long run. Muscle is a metabolically active tissue, it requires energy to maintain and build, so the more you have, the more calories you will burn at rest.

Top Tips For Tackling This Workout

If you want to get the most from this workout, there are three things you need to consider: pace, weight selection and tempo.

1. Get The Right Pace

This isn’t a marathon, but it isn’t a sprint either. If you come out too hot then you’ll end up exhausted midway through and your form will suffer. If you take it slow, you’ll miss out on the cardio gains this routine is designed to deliver.

Instead, find a comfortable pace that still challenges you and try to stick to it until the clock hits zero.

2. Choose The Right Weight

Choose dumbbells that are too heavy and you’ll be stopped in your tracks after a round or two. Opt for a featherweight pair and your muscles won’t experience the stimulus needed for growth. Aim to pick a weight that make your muscles burn for the last couple of reps of each set.

3. Stick To An Even Tempo

While AMRAP workouts want you to complete as many rounds as possible, don’t be tempted to rush each rep. Stick to a 2010 tempo (taking two seconds on the lowering phase of each movement and one second on the lifting phase) to get a superior stimulus from each rep. You’ll get a lower score, but a stronger body.

For advice to help you find the right set of dumbbells for you, read our guide to the best dumbbells for home.

An Expert Trainer Says You Only Need These Five Moves To Build Stronger, More Muscular Arms At Home

Harry Bullmore — Sun, 10 Dec 2023 08:31:33 +0000

A couple of dumbbells and 20 minutes. That’s all you need to tackle this arm-strengthening session from Technogym ambassador James Stirling, better known to his 818,000 Instagram followers as the London Fitness Guy.

“Dumbbells are your best friend for building stronger arms,” says Stirling. “The beauty of dumbbells is that they are incredibly versatile, allowing you to do a wide range of exercises and really isolate the biceps and triceps.”

Read on for the workout, form guides and Stirling’s advice for getting the most out of this and other arms workouts.

Workout Overview

Complete three rounds of the following:

Cross-body curl x 12-15
Triceps extension x 12-15
Biceps curl to hammer curl x 12-15
Triceps dip x 12-15
Close-grip push-up x 12-15

Form Guides

1 Cross-body curl

Reps 12-15 each side

Hold dumbbells by your sides with your palms facing. Curl one dumbbell to the opposite shoulder. Pause, then lower under control. Repeat on the other side, alternating sides for each rep.

2 Lying triceps extension

Reps 12-15

Lie on the floor with your knees bent and feet flat on the floor, or lie on a weights bench if you have one. Hold dumbbells, or a single dumbbell held in both hands, above your head with your arms extended and palms facing. Keeping your upper arms still, bend your elbows to lower the dumbbells behind your head. Use your triceps to extend your arms and lift the dumbbells back to the start.

3 Biceps curl to hammer curl

Reps 12-15

Stand holding dumbbells in by your thighs with your palms facing forward. Keeping your upper arms pinned to your torso, bend your elbows to raise the dumbells to your shoulders. Pause, then rotate the dumbbells so your palms are facing. Lower the dumbbells under control to your thighs. Rotate the dumbbells so your palms face forward.

4 Triceps dip

Reps 12-15

Find a sturdy platform like a chair, step or weight bench if you have one, and sit on the edge with your hands on the surface by your sides, and your legs extended and heels on the floor. Keeping your arms extended, move your bum off the chair. Bend your elbows to 90° to lower your body. Extend your arms to push back up to the start. Make this easier by bending your knees and bringing your feet closer to you.

5 Close-grip push-up

Reps 12-15

Begin on your hands and toes, with your hands slightly narrower than shoulder-width apart and your body in a straight line from head to heels. Engage your core and keeping your body in a straight line throughout, bend your elbows to lower your chest to the floor. When your chest is just above the floor, push powerfully through your hands to return to the start.

Workout Tips

1. Use The Right Weight

“A question I often receive is, ‘What dumbbell weight should I use?’,” says Stirling. “As everyone has their own strength level, I always suggest using a weight that challenges you for the rep range prescribed. The last two or three reps of each set should feel tough. If they don’t, then you can probably use a heavier weight. We need to work heavy to stimulate muscle hypertrophy, or growth.”

2. Think Of Your Elbow Like A Hinge

If you want to get the most out of arm exercises, you should “think about your elbow acting like a hinge,” says Stirling. This is because the primary functions of the biceps and triceps are bending and straightening the arm at the elbow, respectively.

For this reason, he recommends keeping your upper arms tight to your sides during biceps curls, allowing the elbow to act as the hinge point.

This will help you avoid swinging your torso to generate momentum to help lift the dumbbell, focusing instead on using the target muscle (in this case, the biceps) to move the weight.

3. Take It Slow

As your muscles fatigue, it may be tempting to rush through repetitions and get the reps done as quickly as possible, but Stirling advises you to take your time.

“The key to getting the most out of your arm workouts is to utilize time under tension, which means slowing down the eccentric or lowering part of the movement.”

For example, the eccentric portion of a biceps curl is when you're controlling the dumbbell down from the top of the rep back to the starting position.

“As a general rule of thumb, try to take two or three seconds on the lowering part of the exercise,” says Stirling.

For help deciding on the right set for you, read our guide to the best dumbbells.

You Need Just Six Moves And Two Dumbbells For A Quick Sweat

Lois Mackenzie — Sat, 25 Nov 2023 11:30:22 +0000

Short on time very much describes my week (life is busy for a fitness writer during Black Friday). But I still want to keep active and keep my body moving, so I returned to a session I first used when I was tapering ahead of my first marathon.

It’s from Elise Young, a NCSF and CFSC certified trainer and former college basketball player, and all I needed were a pair of dumbbells.

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I did this one at my gym so I could easily change the weight between each movement, but if you don’t have a gym membership a set of adjustable dumbbells will do the trick. As luck would have it, there’s a Black Friday/Cyber Monday discount on the pair which tops Coach’s selection of the best dumbbells.

Bowflex SelectTech 552 Adjustable Dumbbells: ~~was $429~~, now $349 on Amazon

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I alternated between light and medium dumbbells (8-14kg), using the heavier set for movements such as the squat press and lunge press and lighter for my weaker exercises like the renegade row with push-up. Young says to focus on good form for this routine, so by going down in weight I found this much easier to do.

Young doesn’t provide rest periods, but I took 15 seconds of rest between each movement and 30 seconds after each set.

I found the best thing about this workout was how it worked my entire body in a relatively short space of time. By the time I was halfway through set three my muscles had that tired achy feeling that I was hoping to achieve.

If you’re looking for more full-body workouts, Coach has plenty to offer. If time is against you, try this 20-minute full-body workout. This full-body dumbbell workout is a great option for building muscle, while those with plenty of experience in the weights room may like this barbell full-body workout.

Build Lean Muscle With Two Dumbbells And These Six Exercises

Lucy Gornall — Wed, 15 Nov 2023 06:00:17 +0000

What are you looking for in your next workout? How about something that will “‘get you in shape, build lean muscle and also increase your anaerobic endurance”? That’s what Level 4 strength and conditioning coach Will Duru promises with this full-body workout.

All you need is a set of heavy dumbbells, a weights bench and a determined attitude.

Workout Overview

Goblet squat 4 x 12
Snatch 4 x 12 each side
Single-arm row 4 x 10 each side
Clean and press 4 x 10
Reverse lunge 4 x 10 each side
Farmers walk 4 x 15m

Rest 30 seconds between sets.

Form Guides

1 Goblet squat

Sets 4 Reps 12 Rest 30sec

Stand holding the end of one heavy dumbbell in both hands, close to your chest. Push your hips back and bend your knees to lower until your thighs are parallel to the ground and your elbows are between your knees. Drive through your heels to stand. Keep your back straight and chest facing forward throughout.

2 Dumbbell snatch

Sets 4 Reps 12 each side Rest 30sec

Stand with feet shoulder-width apart and place a dumbbell on the floor just in front of you. Keeping your back straight throughout, push your hips back, bend your knees and reach down to pick up the dumbbell in one hand. Drive through your feet to extend your knees and hips to lift the dumbbell off the floor. As the dumbbell rises, pull with your arm, raising the dumbbell directly overhead. Lower the dumbbell, under control. Keep the dumbbell close to your body throughout. Do all your reps on one side then switch sides.

3 Dumbbell single-arm row

Sets 4 Reps 10 each side Rest 30sec

Place your right knee on a bench and hold the far side of the bench with your right hand. Bend over the bench with your left leg out straight to the side and a dumbbell in your left hand, with your arm straight. Lift the dumbbell up to your ribcage, keeping your elbow close to your body and your back flat. Squeeze your shoulder blades at the top, then lower the dumbbell, under control.

4 Dumbbell hang clean and press

Sets 4 Reps 10 Rest 30sec

Stand with your feet shoulder-width apart holding dumbbells in each hand with an overhand grip, palms facing towards you. Bend your knees slightly then straighten up explosively to generate the momentum to bring the dumbbells up to your shoulders. Then extend your arms to press the dumbbells overhead. Reverse the move to the start, under control.

5 Dumbbell reverse lunge

Sets 4 Reps 10 each side Rest 30sec

Stand holding dumbbells by your sides. Keeping your back flat, take a big step back with your left foot, bending both knees until your left knee touches the floor. Your right knee should remain directly above your right ankle throughout. Push through your right heel to return to standing. Repeat on the other side, alternating sides with each rep.

6 Farmer's walk

Sets 4 Distance 15m Rest 30sec

Stand holding heavy dumbbells by your sides. Engage your core and, keeping a flat back throughout, walk 15 meters with the dumbbells.

More Workouts To Try

Did that hit the spot? Then Coach has plenty more challenging dumbbell workouts for you to try. CrossFit is a great place to turn for tough dumbbell sweats, and we have this dumbbell CrossFit workout and CrossFit AMRAP to try. More of a HIIT fan? Check out this dumbbell HIIT workout instead.

Do These Nine Dumbbell Moves Twice A Week To Build Muscle All Over

Alice Porter — Wed, 04 Oct 2023 05:00:00 +0000

It’s easy to get overwhelmed at the gym, with what seems like an endless choice of gym machines and free weights. When faced with decision paralysis, remember you can build strength across your whole body with nothing more than a pair of dumbbells.

This session, created by CrossFit coach Ben-Rhys Gaskell of CrossFit Tooting and Streatham, is made up of nine dumbbell exercises that do just that.

“This workout has been designed to target all your body’s major muscle groups while incorporating both strength lifts and functional exercises,” says Gaskell, who also runs online training program Evolution Coaching. “Performing it twice a week will allow for adequate recovery between sessions, helping prevent overtraining.”

And, he says, training with dumbbells isn’t just for the sake of convenience. “Working with dumbbells ensures that each side of your body works independently, helping address strength imbalances and minimize the risk of avoidable injury.”

How To Do This Workout

To ensure you actually build strength, Gaskell says you need to select weights that challenge you in every set. However, if you only have one pair of light to moderately heavy weights, you can slow down the tempo given for each lift to keep your muscles under tension for longer.

Then, when you have access to a greater array of dumbbells, or buy a pair of adjustable dumbbells, make sure you increase the weights slightly each time you repeat the workout to encourage adaptation and progression.

“The full-body approach of this workout ensures you engage multiple muscle groups, promoting overall strength and functional fitness. Additionally, the use of compound movements helps burn more calories and increases metabolic demand, making the session effective for weight management and body composition improvements too,” says Gaskell.

Follow the sets and reps below and take note of the recommended tempo for each exercise. When written 2120, that means you should perform the concentric (lifting) part of the exercise for two seconds, pause for one, perform the eccentric (lowering) part of the exercise for two seconds, then pause for none. Be aware that the first number dictates the eccentric, and the third dictates the concentric. To dig into the detail read our guide to tempo training with weights.

Workout Overview

Walking lunge 3 x 10 each side (2120)
Push press 3 x 12 (2111)
Romanian deadlift 3 x 12 (2020)
Glute bridge floor press 3 x 12 (2120)
Heel overs 3 x 12 (2120)
Bent-over row 3 x 10 (2120)
Hammer curl 3 x 10 each side (2120)
Overhead triceps extension 3 x 12 (2020)
Plank drag 6 x 6 each side

Form Guides

1 Walking lunge

Sets 3 Reps 10 each side Tempo 2120 Rest 30sec

Stand holding dumbbells by your sides. Keeping your chest up, take a big step forward and bend your knees until your back knee gently taps the floor. Drive through your front foot to stand and continue into the next rep on the other side.

2 Push press

Sets 3 Reps 12 Tempo 2111 Rest 60sec

Hold dumbbells by your shoulders with your elbows pointing forward. Bend your knees slightly, then explode up and press the weights overhead. Lower under control and continue into the next rep.

3 Romanian deadlift

Sets 3 Reps 12 Tempo 2020 Rest 10sec

Stand holding dumbbells in front of your thighs with your shoulder blades retracted to engage your upper back. Hinge forward at your hips, push your bum back and lower the dumbbells to mid-shin height, or until you feel a stretch in your hamstrings. Make sure your back doesn’t round. Contract your hamstrings to push your hips forward and return to standing.

4 Glute bridge floor press

Sets 3 Reps 12 Tempo 2120 Rest 15sec

Lie on your back with your knees bent and feet flat on the floor close to your bum, holding dumbbells by your chest. Drive your hips up so that your knees, hips and shoulders form a straight line. From here, extend your arms to press the dumbbells straight up. Lower the weights under control until your upper arms gently tap the floor, then repeat, holding the bridge position throughout.

5 Heel overs

Sets 3 Reps 12 Tempo 2120 Rest 15sec

Sit on the floor with your legs straight and toes pointed. Position a dumbbell on its end to one side in line with your shins. Pressing your hands into the floor to help keep your balance, engage your core and raise your legs over the weight, tapping the floor on the other side of the dumbbell lightly with your feet. Return to the start.

6 Bent-over row

Sets 3 Reps 10 Tempo 2120 Rest 60sec

Stand holding dumbbells in front of your thighs with your palms facing you and your shoulder blades retracted to engage your upper back. Push your bum back and engage your core as you hinge forward at your hips until your upper body is almost parallel with the floor. From here, pull the dumbbells toward your torso, squeezing your shoulder blades together, then lower under control.

7 Hammer curl

Sets 3 Reps 10 each side Tempo 2120 Rest 10sec

Stand holding dumbbells by your sides with your palms facing. Keeping your upper arms pressed into your body, bend your elbows to raise the weights to your shoulders. Pause and squeeze your biceps hard, then lower under control.

8 Overhead triceps extension

Sets 3 Reps 12 Tempo 2020 Rest 60sec

Stand holding dumbbells overhead with your core engaged. Keeping your elbows fixed in position, bend your elbows to lower the weights behind your head, then extend your arms to return to the start. If using two dumbbells is too heavy, use one dumbbell, cradling the end of the dumbbell in the palm of both hands.

9 Plank drag

Sets 6 Reps 6 each side Tempo 2020 Rest 30sec

Start in a straight arm plank position with a dumbbell on your right side, level with your chest. Your hands should be directly below your shoulders, with your core braced and hips in line with your shoulders and ankles. Reach under your body with your left hand and pull the weight to the other side of your body. Repeat on the other side.

Find out why Coach recommends adjustable dumbbells for training at home in our guide to the best dumbbells.

Put Your Fitness To The Test With This Monster 600-Rep Dumbbell Session From Trainer Courtney Black

Harry Bullmore — Thu, 28 Sep 2023 10:40:33 +0000

Following a progressive gym workout plan is one of the best ways to ensure results, but sometimes it can be fun to go off-script.

If you fancy something a little bit different, why not try this high-volume dumbbell workout from fitness trainer Courtney Black? It challenges you to accumulate an eye-watering 600 reps over the course of an ever-changing routine, putting your muscular endurance to the test.

“This is a total-body workout you can do anytime and anywhere,” Black tells Coach. “Whether you’re in the hotel gym on holiday or after a quick full-body burn on your lunch break, this workout boosts strength and power, improves performance and helps you feel energized and alert for the day. Not only that, major muscle groups working in conjunction with each other during compound exercises like squats and lunges require more energy so will burn more calories than an isolation exercise.”

Watch Black’s video for a run-through of the routine.

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Black uses a pair of 22lb dumbbells, but think carefully about the weight you choose. Black suggests starting with lighter weights than you’re used to and focusing on your form, only reaching for a heavier set when you’re confident your technique is on point. This will make sure the targeted muscles are “engaged and firing” during each exercise, making for a more effective workout.

“This is an intense full-body workout, so it’s important you go at your own pace,” says Black. “Take breaks, but do not quit.

“Remember to challenge yourself—what doesn’t challenge you, won’t change you,” she adds.

If this workout hit the spot, try another high-volume workout, like this 500-rep dumbbell legs workout or this 100-rep kettlebell workout challenge.

Need help deciding which dumbbell is right for you? Our guide to the best dumbbells can help.

This Full-Body Workout Only Needs One Dumbbell—I Tried It And It Took No Time At All

Lois Mackenzie — Wed, 27 Sep 2023 10:57:03 +0000

Spending hours at the gym using every available piece of equipment isn’t the only way to have a worthwhile workout. Sometimes you just don’t have the time or, quite frankly, you can’t face it.

That’s summed up my week. With hours of DIY to tackle and travel days interrupting my schedule, I don’t have a lot of time to spend at the gym, nor did I have the energy. But I still wanted to move my body, so I was relieved when I saw this short dumbbell routine from PT Andrew Bustos. It was a burst of activity that would fit my schedule.

I pulled out my trusty dumbbell from the back of my wardrobe, where it has remained since gyms reopened (2020 flashback), and got going.

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The routine includes well-known dumbbell exercises, but I’ve listed them below and linked to Coach’s exercise guides if you need to brush up on your technique.

High pull 10 each side
Arnold press 10 each side
Lunge-lunge-squat 10
Single-arm row 10 each side
Burpee snatch 5 each side

The lunge-lunge-squat combines three movements into one rep: a reverse lunge on each side followed by a squat, holding the dumbbell in the goblet position throughout.

I took between 15-20 seconds rest between each exercise and then 30 seconds between each circuit. Three rounds took me around 15 minutes to complete and it wasn’t too intense because of the weight of the dumbbell I had to hand. However, it definitely raised my heart rate and got my body moving—just right for a busy day.

Dumbbell workouts are not in short supply on Coach. This 30-minute dumbbell workout targets your whole body, as does this single dumbbell workout. If time is in short supply, turn to this 15-minute dumbbell workout.

You Just Need 20 Minutes, Five Moves And Two Dumbbells To Build Strength And Improve Your Fitness

Alice Porter — Thu, 21 Sep 2023 10:45:50 +0000

If you’re used to muscle-building gym workouts that take upwards of an hour, you may wonder if it’s even worth performing a 20-minute workout when time is tight. Good news, it is worth it, and you only need a pair of dumbbells as long as you know what you’re doing, or know someone who knows what they’re doing.

Someone like certified strength and conditioning specialist Ideen Chelengar whose routine below targets the entire body with just five moves, helping you develop strength and increase your fitness.

“This workout is mostly about efficiency,” Chelengar told Coach. “If you’re tight on time but want to get some lifting in, this five-exercise circuit is structured using non-competing muscle groups so it can be moved through with minimal rest.”

You’ll complete a leg exercise, then an upper-body push move, followed by another lower-body movement, an upper-body pull exercise and finally some core work.

“This is also good for conditioning, as while muscle groups get a break when you switch exercises, our cardiovascular and systemic energy production doesn’t,” says Chelengar.

Watch Chelengar’s workout below.

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Complete three rounds of this workout, performing 12 reps of each exercise in the first round, 10 reps in the second round and finally 8 reps in the final round.

“I have the rep counts reducing each round deliberately as if the weight is challenging enough on round 1 at 12 reps it should be hard to hit the same rep count with the shorter rest periods,” says Chelengar.

Chelengar demonstrates each exercise, but has some extra advice for the single-leg Romanian deadlift. “The first exercise—the single-leg deadlift—is a lower-body exercise not a back exercise,” says Chelegnar. “The glutes and hamstrings of the standing leg are the target so you want to move through it by pushing down through the standing leg and keeping the spine relatively still throughout.”

As this workout is fairly short and covers a range of muscle groups, it’s best for people looking to improve their general strength and fitness. If you want to increase muscle mass, you’ll better off following a progressive plan. If you own a pair of adjustable dumbbells like Chelegnar (he’s using PowerBlock adjustable dumbbells in the video which feature in our guide to the best dumbbells), then this dumbbell workout plan is a great option. Or if you’re a gym regular, try this workout plan for muscle.

Two Dumbbells And Three Moves Are All You Need To Build Full-Body Muscle

Alice Porter — Sun, 17 Sep 2023 07:15:02 +0000

The humble dumbbell is one of the most effective pieces of kit you can use to build strength, and there’s a dumbbell exercise to target almost every muscle in your body. Plus, if you perform compound moves at pace you’ll add a conditioning element to a dumbbell workout that will improve your cardio fitness too.

Personal trainer and WHOOP ambassador Scott Britton has put together a workout exclusively for Coach that shows just how simple and effective working out with a dumbbell can be.

It’s designed to challenge muscular endurance and strength, as well as your cardiovascular fitness. If you own a WHOOP fitness tracker Britton says it's a great opportunity to try one of WHOOP’s latest features called Strength Trainer, which will “quantify the muscular and cardiovascular load of your workout based on its volume and intensity,” says Britton.

The aim is to complete 10 rounds as fast as you can. Move quickly but don’t rush—it’s important to maintain good form to minimise the risk of injury and you also won't get the hypertrophy benefits if you cheat and skip parts of the movement.

“Rest for 60 seconds in between each round and try to bring your heart rate down before going again,” says Britton.

1 Dumbbell cluster

(Image credit: Whoop)

Reps 5

A cluster is a clean followed by a thruster. Stand with your feet shoulder-width apart holding dumbbells by your sides. Push your hips back and bend your knee slightly to touch the dumbbells to the floor just outside of your feet. Push through your heels, drive your hips forward and shrug your shoulders to bring the dumbbells up to your shoulders, keeping your upper arms close to your body as you do. Push your hips back and bend your knees to squat down until your hips are below your knees, then push through your heels to stand up and extend your arms to press the dumbbells overhead. Lower the dumbbells to your shoulders, then to your sides.

2 Front rack dumbbell lunge

(Image credit: Whoop)

Reps 5 each side

Stand with your feet hip-width apart holding dumbbells by your shoulders with your elbows pointing forward and one end of each dumbbell pointing up. Brace your core and take a big step forward. Bend both knees until your rear knee taps the floor. Push through your front foot to return to standing. Repeat on the other side. Alternate sides with each rep.

3 Renegade row

(Image credit: Whoop)

Reps 20

Get into a high plank position, with your body in a straight line from head to heels, holding dumbbells. Brace your core, then lift one of the dumbbells to your torso. Lower it under control. Repeat on the other side. Alternate sides with each rep.

Build Strength All-Over With This Well-Rounded Beginner Dumbbell Workout

Alice Porter — Mon, 11 Sep 2023 05:57:50 +0000

When you first start exercising, the idea of using free weights can be intimidating, and many people begin with cardio and stick with that. But including resistance training in your routine can protect your joints and improve your bone health, as well as making you stronger, and dumbbells are the natural entry-level of choice.

This beginner dumbbell workout is a great place to start. It’s been put together by personal trainer Lorna Wilkins, co-founder of Tommy Hatto Online, and it will ease you into training with weights.

The workout combines eight straightforward dumbbell exercises that target all of the main muscle groups in the body. Learning these fundamental movements will stand you in good stead for future training, while also delivering an effective workout.

If you’re keen to try this workout at home but don’t have weights yet, our guide to the best dumbbells can help you find the perfect pair. An adjustable dumbbell can be a good option since these offer a wide range of weights, so you can continue to challenge yourself as you get stronger. Getting a set of different weights or an adjustable dumbbell will also allow you to graduate to this dumbbell workout plan as you get stronger.

The PowerBlock Sport 24 dumbbells are our recommendation for entry-level adjustable dumbbells (Image credit: Jonathan Shannon / Future)

How To Do This Beginner Dumbbell Workout

This beginner dumbbell workout is made up of eight exercises. To keep it simple, Wilkins has stipulated one set of 12 reps and a 60-second rest period for each exercise. Perform the required reps for exercise 1, rest for one minute, then move on to the next exercise.

Another way to make this routine more challenging as you get stronger is to add an extra set to each exercise (in this workout, one set equals 12 reps).

For the weights, Wilkins suggests using dumbbells that feel manageable for each exercise’s given rep range, allowing you to reach the target number for each set without compromising your form. As you repeat this workout you should then step up the weights by a few pounds to make the most of progressive overload, a training technique that helps build strength.

Wilkins notes that you should pay close attention to your exercise form at all times. “Don’t be afraid to ask a personal trainer to watch you and provide training cues,” says Wilkins. Before you begin, remember to warm up fully to increase blood flow to your muscles and reduce the risk of injury. Follow this gym warm-up routine if you’re not sure what to do.

Then, once complete, finish your session with a comprehensive warm-down or stretching routine to keep your muscles in good working order.

Wilkins urges anyone following this workout to prioritize rest too, in order to allow your muscles to recover fully and help prevent injury. “Overtraining—especially when new to exercise—can lead to burn-out and injury, so make sure to include rest days in your weekly routine and get plenty of quality sleep each night,” she says.

Beginner Dumbbell Workout Overview

Beginner Dumbbell Workout Form Guides

1 Goblet squat

Reps 12 Rest 60sec

Hold one dumbbell vertically, gripping it with both hands underneath the top of the weight. Ensure that you keep it close to your chest throughout the exercise. Place your feet shoulder-width apart with toes slightly turned out, bracing your core and looking straight ahead. Bend your knees and push your hips back like you’re sitting down in a chair. Keep your heels flat on the floor and your knees above your toes, making sure they don’t cave in. Pause at the bottom of the movement, then push back up to the starting position.

2 Dumbbell reverse lunge

Reps 12 each side Rest 60sec

Hold dumbbells by your sides. Keeping your chest up, take a big step back into a split stance, with the heel of your back foot raised. Bend both knees to lower slowly until your back knee gently touches the floor, then push back up to the starting position through the heel of your front foot. Complete 12 reps on your left leg, then repeat on your right before resting.

3 Overhead press

Reps 12 Rest 60 sec

Stand with your feet shoulder-width apart and hold both dumbbells by your shoulders with your wrists and elbows directly under the weights. Engage your core muscles to keep your ribs down and avoid arching your lower back as you extend your arms to press the weights straight up. Slowly return the weights to the starting position, keeping your elbows directly below your wrists throughout.

4 Biceps curl

Reps 12 Rest 60sec

Hold both dumbbells with an underhand grip and engage your core, keeping your elbows tucked in to your ribs, with your chest up and shoulders down and back. Curl one weight up toward your shoulder by bending your elbow, while looking straight ahead and keeping your wrists straight. Return it to the starting position slowly and under control, then curl the other one up and continue alternating.

5 Overhead triceps extension

Reps 12 Rest 60sec

Hold one dumbbell vertically, gripping it with both hands underneath the top of the weight. Stand with your feet shoulder-width apart and a soft bend in your knees. Lift the dumbbell directly overhead, engaging your core and relaxing your shoulders. Bend your elbows to lower the dumbbell slowly behind your head, so you feel the stretch down the back of your upper arms. Press the weight back to the starting position and repeat.

6 Bent-over row

Reps 12 Rest 60sec

Hold dumbbells by your sides and, with a slight bend in your knees and a straight back throughout, push your hips back and lean forward until your chest is almost parallel with the floor, letting your arms hang down. Retract your shoulder blades and engage your core, then lift the dumbbells to the sides of your torso, squeezing your upper back muscles. Lower the dumbbells under control.

7 Floor press

Reps 12 Rest 60sec

Lie on the floor with your knees bent and feet flat on the floor, holding dumbbells. Press your lower back into the floor to engage your core and position the weights either side of your chest, with your upper arms and elbows in contact with the floor. Extend your arms to press the dumbbells straight up, keeping your wrists straight. Lower under control and touch your elbows to the floor, keeping your shoulder blades retracted and chest muscles engaged, then drive up into the next rep.

8 Dumbbell crunch

Reps 12 Rest 60sec

Lie on your back with your knees bent, feet flat on the floor, holding one dumbbell across your chest in both hands. Breathe in, then as you exhale, squeeze your core to peel your upper back off the floor, taking care not to sit up fully. Pause, then slowly lower your torso back to the starting position as you breathe in, and repeat.

This Dumbbell CrossFit Workout Will Put Your Strength And Fitness To The Test

Alice Porter — Mon, 28 Aug 2023 08:00:00 +0000

It’s true that CrossFit requires lots of equipment, with many WODs involving barbells, kettlebells and pull-up bars. But the basis of CrossFit is functional strength and fitness, and an effective CrossFit workout is possible with nothing more than a dumbbell.

In fact, Jennifer Muir, a WIT athlete who was crowned the Fittest Woman In The UK this year, says that one of the best tests of cardio fitness and strength is CrossFit Open workout 17.1, which uses dumbbells.

CrossFit Open 17.1 Dumbbell Workout

Time cap: 20 minutes

For Time:

10 dumbbell snatches
15 burpee box jump overs
20 dumbbell snatches
15 burpee box jump overs
30 dumbbell snatches
15 burpee box jump overs
40 dumbbell snatches
15 burpee box jump overs
50 dumbbell snatches
15 burpee box jump overs

“With its 20-minute time cap, this workout is a battle not just against the clock, but against self-doubt and mental endurance. Pushing through each rep and each minute makes this workout ultra satisfying," says Muir.

“Even though this is a race against time, don’t give everything you have all at once. Keep a bit in reserve then really empty the tank in the final few minutes,” says Muir.

The time cap makes it a great lunch-break workout, or you can add it to the end of a strength session as a finisher.

The dumbbell snatch is an excellent full-body exercise. Start with the dumbbell on the floor, squatting down to hold onto it, then explosively driving through your legs and your hips to bring it overhead, extending your arm at the top of the movement.

"When doing the dumbbell snatches, make sure you bend your knees slightly to reduce the distance the dumbbell travels while alternating the snatches, reducing the risk of injury," says Muir.

The other move in this workout is the burpee box jump over, which involves doing a burpee, jumping onto the box, then jumping and stepping off or repeating the move. If you don’t have access to a box, simply do conventional burpees instead. Or, if you really want to challenge yourself, try a Devil’s Press, which involves doing a burpee with a dumbbell in each hand, followed by a snatch with the two dumbbells.

The RX dumbbell weights for this workout for top-level competitors are 50lb (22kg) for men and 35lb (16kg) for women. Only attempt this weight if you have experience completing dumbbell snatches at this weight. If not, go for the scaled weights, which are 35lb (16kg) for men and 20lb (9kg) for women.

If you enjoyed this workout, take a look at another of Muir’s favorite sessions, CrossFit Open 22.2, which pairs deadlifts with burpees.

Use This Seven-Move Dumbbell Upper-Body Workout To Build Serious Strength

Alice Porter — Tue, 22 Aug 2023 05:00:00 +0000

There are plenty of techniques that can help you to build muscle, but there are two you’ll find in many of the best upper-body workouts. Those are supersets and time under tension.

Supersets tend to dramatically reduce the amount of rest you take during a weights workout. Making the most of time under tension means increasing the amount of time your target muscles are working by slowing the speed of each rep.

In this workout, Steve Chambers, personal trainer and gym manager at Ultimate Performance Manchester, has harnessed these two ingredients to provide a ruthlessly effective dumbbell upper-body workout that will target all the major muscles in your chest, back, shoulders and arms.

“The workout itself is a classic superset and tri-set program,” says Chambers. While a superset combines two exercises in a set, a tri-set (you guessed it) combines three.

“Back-to-back upper-body exercises will really fatigue your muscles and push you to muscular failure,” says Chambers, This is crucial for hypertrophy.

How To Do This Dumbbell Upper-Body Workout

The key to getting the most from this session, according to Chambers, is paying careful attention to your form and tempo. “Tempo refers to the speed with which you lift the weight in each repetition. This is a four-digit number that refers to different parts of the lift,” he explains.

In brief, the first number is the time in seconds to perform the eccentric, or lowering, part of the move. The second number is the time to pause at the bottom of the rep. The third is the time to perform the concentric, or most dynamic, part of the move, usually the lift. The fourth number is the time to pause at the top of the rep.

For example, a 2020 tempo means lower for two seconds, pause for zero seconds, lift for two seconds, and pause for zero seconds for a total working rep time of four seconds.

A range is given for reps and rest. Begin with the easiest combination (10 reps and 90sec of rest) and then, when you repeat the workout, increase the difficulty.

Choosing Dumbbells

Ideally you’ll have access to a range of weights, whether that’s a well-stocked rack of dumbbells in a gym or a pair of adjustable dumbbells of the kind you’ll find in our round-up of the best dumbbells.

Choose a weight that means you near failure between 10 and 12 reps. As you work through the four sets of each superset or tri-set you might need to increase or decrease the weight—you can even change dumbbells mid-superset.

Dumbbell Upper-Body Workout Overview

1A Incline dumbbell press 4 x 10-12 (2020)
1B Chest-supported dumbbell row 4 x 10-12 (2020)
2A Seated dumbbell shoulder press 4 x 10-12 (2020)
2B Lying dumbbell pec flye 4 x 10-12 (2020)
3A Seated dumbbell biceps curl 4 x 10-12 (2020)
3B Overhead triceps extension 4 x 10-12 (2020)
3C Seated lateral raise 4 x 10-12 (2020)

Dumbbell Upper-Body Workout Form Guides

1A Incline dumbbell press

Sets 4 Reps 10-12 Tempo 2020 Rest 0sec

Sit on a weight bench set at 45˚, with the dumbbells resting on your thighs. Position your feet shoulder-width apart flat on the floor. Lean back against the bench and hold the dumbbells above you with your arms straight, with your wrist, elbow and shoulder aligned. Retract your shoulder blades to brace your upper body and keep your shoulders and glutes in contact with the bench. Lower the weights until your hands are level with your chest, then press the dumbbells back to the start. Lower for a count of two and press for a count of two.

1B Chest-supported dumbbell row

Sets 4 Reps 10-12 Tempo 2020 Rest 60-90sec

Lie chest down on a weight bench set at a 45˚ angle, with your chin clear of the top edge, holding dumbbells. Let your arms hang fully extended by your sides, with your palms facing inwards. Press your hips into the bench, lift your chest slightly and look at the floor just in front of you to keep your neck neutral. Pinch your shoulder blades together to engage your upper-back muscles, then lift the dumbbells until they're level with your chest. Lower under control and continue into the next rep.

2A Seated dumbbell shoulder press

Sets 4 Reps 10-12 Tempo 2020 Rest 0sec

Set a weight bench up at a 90° angle to support your back in a seated position, and hold a pair of dumbbells at shoulder height, palms facing forward. Press your lower back into the back pad, keep your abs engaged throughout and drive your feet into the floor for extra support. Straighten your arms to press the dumbbells overhead, then bring them down to the lowest point that allows you to maintain tension in the shoulder muscles.

2B Dumbbell chest flye

Sets 4 Reps 10-12 Tempo 2020 Rest 60-90sec

Lie on your back on a flat bench, holding a pair of dumbbells about your chest with palms facing. Keep a slight bend in your elbows and pull your shoulder blades down to stabilize yourself against the bench. Slowly lower your arms out to the sides, then bring the weights back together above your chest with arms slightly bent.

3A Seated biceps curl

Sets 4 Reps 10-12 Tempo 2020 Rest 0sec

Set a weight bench up at a right angle to support your back when seated, holding dumbbells by your sides, palms facing forward. Pinch your shoulder blades together, then bend your elbows to lift the dumbbells to your shoulders. Keep your upper arms still and wrists straight throughout the movement. Squeeze your biceps hard at the top of each rep, and lower under control.

3B Overhead triceps extension

Sets 4 Reps 10-12 Tempo 2020 Rest 0sec

Sit tall on a flat bench, holding the upper end of one dumbbell in both hands, palms facing up. Straighten your arms to hold the dumbbell above your head. Keeping your upper arms still, slowly bend your elbows to lower the weight behind your head as far your range of motion allows. Now slowly press the weight back overhead.

3C Seated lateral raise

Sets 4 Reps 10-12 Tempo 2020 Rest 0sec

Sit on a flat bench, holding relatively light dumbbells by your sides with a small bend in your elbows, palms facing. Lean forward slightly from your waist, keeping your back straight. Keeping your neck relaxed and without shrugging your shoulders, raise the dumbbells to the sides until your arms are parallel with the floor. Lower under control.

You Don’t Need Hours On A Treadmill To Boost Your Cardio Fitness—Try These Five Dumbbell Moves Instead

Lucy Gornall — Sun, 20 Aug 2023 05:00:00 +0000

Hear the words “cardiovascular training” and you may well envisage pounding the treadmill or sweating your butt off in an indoor cycling class. But doing a cardio workout with weights brings unique benefits alongside cardio gains, such as improving all-over strength, adding muscle and warding off health problems such as osteoporosis.

And, as demonstrated by this workout from Jon Stafford, a level 3 personal trainer and the head coach at F45 Surbiton, you just need one dumbbell.

“Cardio comes in many forms,” says Stafford. “Even resistance training, when programmed at an intensity that challenges your lactate threshold, can be incredibly effective at improving stamina and endurance.”

How To Do This Workout

First, select the right dumbbell weight. It needs to be heavy enough to challenge you when doing the goblet squat and alternating snatch, but light enough that you can hold it overhead for the lunges and keep your balance with the lateral lunge reach.

This session uses the circuit training format, so you perform each exercise for one minute each to complete one circuit. Perform four circuits in total.

Complete each exercise with good form to minimize any risk of injury. If you feel your form faltering, take a short breather or reduce the weight slightly.

Ready to get rolling? Grab that dumbbell and let’s go to work.

Workout Overview

Goblet squat
Dumbbell snatch
Overhead reverse lunge
Beast hold dumbbell drag
Lateral lunge with dumbbell reach

Form Guides

1 Goblet squat

Time 1min

Stand with your feet shoulder-width apart, holding one end of the weight close to your chest in the palms of both hands with your fingers pointing up. Bend your knees and push your hips back to drop into a squat, aiming for your hips to go lower than your knees. Keep your chest up and facing forward throughout and your weight in your heels. Exhale and drive through your heels to stand.

2 Dumbbell snatch

Time 1min

Start with a dumbbell on the floor between your feet. Squat down to grasp the dumbbell with one hand, keeping the other arm out to the side for balance. Explosively drive up extending your ankles, knees and hips to lift the weight. As you near full extension pull the weight up, leading with your elbow, to press the dumbbell overhead. Allow a very slight bend in your knees and hips as you “catch” the dumbbell overhead, then extend your knees and hips.

From here you can either swap the weight to your other hand and lower it to the floor, keeping it close to your body throughout, or lower it with your same hand and switch sides with the dumbbell on the floor. Aim to touch the weight to the floor very briefly, then explode into the next rep.

3 Overhead reverse lunge

Time 30sec each side

Hold the dumbbell overhead (performing a snatch to get into position), keeping the weight directly over your center of gravity, with your elbow extended and chest proud. Hold your other arm out to your side for balance. Take a big step back and bend both knees to lower into a lunge, allowing your back knee to gently tap the floor, then drive back to standing. Alternate sides with the lunge for 30 seconds, then switch arms and continue.

4 Beast hold dumbbell drag

Time 1min

Start on all fours, with a dumbbell by the heel of your left hand. Brace your core and lift your knees just off the floor. Keeping your hips level throughout, reach over with your right hand to take hold of the dumbbell and bring it across your body to place it on your right side. Repeat with your left hand and keep alternating for the full minute, using slow and controlled movements throughout.

5 Lateral lunge with dumbbell reach

Time 1min

Hold the dumbbell in front of your right thigh in your right hand. Take a big step to your left and bend your left knee to lower into a lateral lunge, keeping your weight on your left heel and your chest up. As you lower, reach across with your right hand to touch the weight to the floor by your left foot, challenging your core to maintain your balance. Drive through your left foot back to the starting position. Switch hands and repeat on the right side. Alternate sides with each rep.

All You Need Is A Pair Of Dumbbells To Build Muscle In Your Arms And Shoulders

Lucy Gornall — Fri, 18 Aug 2023 05:00:00 +0000

The chest and back tend to hog the limelight in upper-body workouts, especially if you’re following a push/pull split, but your athletic potential and real-world functional strength will be limited if you neglect to train your arms and shoulders.

From carrying the shopping and lifting your luggage into the overhead compartments to bracing your fall and any kind of throwing action, your arms and shoulders need to be strong, robust and mobile to stand up to the rigors of daily life and sport.

That’s where this spicy six-move arms and shoulders workout comes in. Devised by Jess King, personal trainer at F45 Mill Hill, London, you can tag it on to your regular workouts for a ruthless bis, tris and deltoids finisher, or use it as a standalone session when time is tight.

“Not only can it increase your muscle strength, muscle tone, and lean muscle mass,” says King, but it “can also reduce your risk of injury, improve your posture, protect your bones, and stabilize your joints”.

How To Do This Arms And Shoulders Workout

This six-move strength session includes four shoulder exercises, one biceps move and one triceps move. The four shoulder exercises will work each part of the deltoids—front, lateral and rear—for balanced muscle development.

Follow the sets and reps listed below, aiming for a controlled two- to three-second eccentric (lowering) phase of each exercise to maximize time under tension and encourage greater muscle growth.

After each set, rest for 30-45 seconds, and always aim to use a weight that pushes you close to failure at the end of each working block. Ideally you want to have one or two “reps in reserve” at the end of each set, rather than pushing to complete failure, so select your weights wisely.

If you have limited options because you’re exercising at home, increase or decrease the number of required reps or duration of the rest period, or slow down the tempo further for a greater challenge.

Arms And Shoulders Workout Overview

Dumbbell shoulder press 4 x 8-12
Lateral raise 4 x 8-12
Alternating hammer curl 4 x 8-12 each side
Wide-grip upright row 4 x 8-12
Triceps kick-back 4 x 8-12
Front raise 4 x 8-12

Arms And Shoulders Workout In Full

1 Dumbbell shoulder press

(Image credit: F45)

Sets 4 Reps 8-12 Rest 30-45sec

Target muscles: front and lateral deltoids and triceps

Stand with your feet shoulder-width apart, holding dumbbells at shoulder height with your palms facing forward. Brace your core, then press the weights up until your arms are at full extension, with your biceps close to your ears. Lower slowly to shoulder height and repeat.

2 Lateral raise

(Image credit: F45)

Sets 4 Reps 8-12 Rest 30-45sec

Target muscles: lateral deltoids

Stand with feet shoulder-width apart, holding light dumbbells by your sides, palms facing. With a slight bend in your elbows, raise the weights out to the sides until the dumbbells reach shoulder height. As you raise the weights, slightly tilt the front of the dumbbell down to fully target the lateral deltoids. Lower the weight under control.

3 Alternating hammer curl

(Image credit: F45)

Sets 3 Reps 8 each side Rest 30-45sec

Target muscles: biceps and forearms

Stand holding dumbbells by your sides, palms facing. Bend your elbow to raise one dumbbell to your shoulder. Squeeze your biceps at the top, then lower under control as you curl up with the other arm. Keep your elbows tight to your body and avoid swinging the weights up and down with each rep.

4 Wide-grip upright row

(Image credit: F45)

Sets 4 Reps 8-12 Rest 30-45sec

Target muscles: front, lateral and rear deltoids and trapezius

Using a wide grip will shift the focus of this exercise to the harder-to-target rear deltoids, so start light as you familiarize yourself with the movement. Stand with your core engaged and hold the dumbbells with hands shoulder-width apart, palms facing backwards. Leading with your elbows, lift the weights, keeping them close to your body but still shoulder-width apart, as far as your mobility will allow. For most people, this will be no higher than chest height. Lower under control and repeat.

5 Triceps kick-back

(Image credit: F45)

Sets 4 Reps 8-12 Rest 30-45sec

Target muscles: triceps

Again, begin with a light dumbbell. Holding dumbbells by your sides, hinge forward at your hips until your upper body is at a 45° angle to the floor. Bend your arms to tuck your elbows in close to your ribs. Locking your elbows in position, use your triceps to extend your arms behind you. Squeeze your triceps hard at the top of the lift, then lower under control.

6 Front raise

(Image credit: F45)

Sets 4 Reps 8-12 Rest 30-45sec

Target muscles: front deltoids

Stand with feet shoulder-width apart holding dumbbells by your thighs, palms facing you. Brace your core and keep a slight bend in your arms as you raise the weights to shoulder height. Pause, then lower with control.

It Takes Just Two Dumbbells And 30 Minutes To Build Strength All Over And Burn Fat

Lois Mackenzie — Tue, 15 Aug 2023 05:00:00 +0000

When you’re just starting out, it can be difficult to choose between the countless workouts online. For follow-along video workouts, I always go to Roxanne Russell, a certified personal trainer who has plenty of sessions that are suitable for beginners but are easily scaled up for more advanced exercisers.

Take, for example, this recent 30-minute dumbbell workout Russell posted to YouTube. “The heavier the dumbbells, the harder the workout,” Russell told Coach. “You will need two pairs of weights, lighter for upper and heavier for lower body.” It’s a no-repeat workout, so you don’t have to slog your way through multiple sets of the same exercise

Russell sticks with dumbbell exercises that don’t require a weights bench, which also makes this session a great home workout as long as you own a pair of adjustable dumbbells. These allow you to change the weight of the dumbbells quickly and easily, and you’ll find plenty of great options in our round-up of the best dumbbells.

Using dumbbells also means that when you perform arm and shoulder exercises, you work each side independently. “In this workout there are lots of unilateral movements to create muscular symmetry and a balanced physique,” says Russell. “We all have a dominant side of the body and unilateral training helps to strengthen the weaker side.

“Do your weaker side first and count how many reps you do. Always do the same amount on your stronger side with the same weight you use for the weaker side.”

Russell adds that this workout is also great for fat burning. “Shorter breaks in the workout means your heart rate will be elevated and your body will use more energy.”

Watch Roxanne Russell’s Full-Body Workout

As always, it’s always important to prepare your muscles before a workout and let them warm down gradually afterward. Thankfully, Russell’s routine has both of these on either end. “For most people convenience is everything,” says Russell. “Not having to find separate videos before and after is great, plus you are more likely to stretch afterward if we go straight into it.”

You Only Need Two Dumbbells And Four Moves To Boost Your Metabolism

Alice Porter — Sun, 13 Aug 2023 05:00:00 +0000

To reap the muscle-building benefits of progressive overload you need to stick to your strength training plan, which means repeating the same workouts day after day, week after week. Let’s be honest: After a while that can start to feel a tad, well, repetitive, leading to boredom, mental fatigue and a sudden dip in motivation.

That’s when it can pay to have a few workout finishers in your back pocket to liven up your routine and provide a fresh challenge. Finishers are typically short workouts you can tack on to the end of a session to fire up your heart rate or target specific muscle groups.

This finisher was created by Gede Foster, personal trainer and director of fitness and performance for digital fitness platform Fiit, and is a straightforward metabolic conditioning workout. You’re probably familiar with most, if not all, of the moves and when combined they make for a tough but rewarding workout.

“This finisher is designed to target your anaerobic energy system, training your body to work without oxygen and build your tolerance to hard efforts,” says Foster. “Ideally, your beats per minute (bpm) should reach between 80-90% of your maximum heart rate.”

All you need is a pair of light to medium dumbbells. “This workout should be completed as fast as possible, so my advice would be to choose a moderate weight that allows you to work without stopping for each of the movements,” says Foster.

Take a look at the Instagram reel below, where Foster demonstrates each of the exercises.

A post shared by Gede Foster (@gedefoster)
A photo posted by on

Foster’s finisher uses a ladder format, meaning you’ll complete 10 reps of each exercise, then nine reps of each, then eight, seven, six, and so on until you hit one rep. Aim for a consistent pace throughout the workout so you don’t get too fatigued too early and have to take lots of rest.

The workout pairs well with a more traditional strength session, like this gym-based leg workout or a session from this gym workout routine. That’s because Foster’s finisher will help you build muscle, while also challenging your cardiovascular system, for double the gains in half the time.

Another benefit of finisher workouts like this is that they increase the amount of calories you burn, even after you finish exercising. “These high-intensity workouts boost your metabolism and promote excess post-exercise oxygen consumption, meaning you will continue to burn calories at a higher rate even after you finish,” Foster says.

You Only Need One Dumbbell For Kelsey Wells’ Low-Impact, High-Reward Lower-Body Workout

Harry Bullmore — Sun, 06 Aug 2023 05:00:00 +0000

Kelsey Wells likes to keep things simple. This one-kit workout is one of the global fitness influencer and Sweat trainer’s favorite low-impact sessions for the home or gym when time is at a premium.

It involves just four moves, split into two supersets, which makes this dumbbell workout a time-savvy training option that can easily be slipped into a busy week.

If you’re a relative beginner, or work out at home and have yet to invest in a pair of dumbbells, you can perform the workout with just your bodyweight. But for maximum bang for your buck, grab a weight to really challenge and develop your glutes, quads and hamstrings.

“Any time you incorporate external weight into your training, you are giving more potential for faster muscle growth because you are putting more stress on your muscles and tearing them down faster,” says Wells.

If “faster muscle growth” sounds like something you can get on board with, here’s how to take this session for a spin. Perform 12 goblet squats, then move straight into 12 straight-leg Romanian deadlifts. Give your legs a (much-needed) 60-second break and then go again, repeating this sequence until you’ve finished four supersets in total.

Take a minute-long breather, then follow the same format with two new moves: 20 stationary lunges, or what we call split squats—10 on each leg—and 15 glute bridges. Once you’ve finished four rounds, you’re done.

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Can this session help you build strength? Yes. And muscle? Absolutely, as long as you’re lifting heavy enough to stress your muscles and increasing the challenge methodically over time (see: progressive overload), fueling your body adequately and getting enough rest.

The benefits of this short, sharp circuit don’t end there. Including resistance training in your weekly workouts can also improve your co-ordination, body awareness and—counterintuitively, perhaps—even your flexibility.

That’s because strength training has been found to elicit the same improvements in range of motion as stretching, according to one systematic review published in the journal Healthcare in 2021.

Wells’ workout has the added perk of being low-impact too. “Low-impact weight training is easier on your joints, lowering your risk of injury,” says Wells. “Many people also find low-impact training more enjoyable and less daunting, but that doesn’t necessarily mean it’s easier or lower in intensity. You can still get your heart rate up and work up a sweat doing low-impact exercises.”

We have plenty more leg workouts to add to your regime, such as Krissy Cela’s butt workout which targets your glutes, and this dumbbell leg workout which trains your muscular endurance.

You Only Need Two Dumbbells And Three Exercises To Put Your Fitness To The Test

Harry Bullmore — Mon, 10 Jul 2023 15:05:44 +0000

You have to be incredibly fit to make it to the CrossFit Games. You also have to be incredibly fit to be a Navy SEAL.

Josh Bridges is one of the few people to have done both, so if you’re feeling fit and want to see how you measure up to the best, see if you can keep up with one of his sessions.

He’s shared a three-move metcon workout that will test your strength, muscular endurance and cardio capacity with nothing more than a couple of heavy dumbbells—Bridges uses a pair of 60lb (27kg) weights.

The format of the session is straightforward: five rounds of three moves for time. You’ll repeat a sequence of 15 burpee deadlifts, a 200-meter run and 15 dumbbell front rack squats, resting as little as possible between moves until you reach the finish line.

Simple? Yes. Torturous? Most likely.

Take a look at Bridges’ efforts and see how to perform each exercise in the video below.

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In recent months I’ve had the chance to train with CrossFit Games athletes including Emma McQuaid, Moritz Fiebig and Chandler Smith, and the CrossFit workouts they’ve subjected me to have had one common denominator: simplicity.

With no high-skill element or scheduled rest, Bridges’ workout—like the others I’ve tried recently—challenges you to keep moving as you tire to finish as quickly as possible.

As well as the cardio hit from the sustained movement, the burpee deadlift will hit mirror muscles like your chest and shoulders as well as your posterior chain, while the front squat trains your large leg muscles along with your core.

What’s more, if you really hit the gas, you can have the workout wrapped up within the time it takes to watch an episode of Friends.

So next time you’re thinking about firing up Netflix, why not fire up your body instead? You’ll thank us later, probably.

I Tried This 12-Minute Dumbbell Sweat And Felt The Burn In My Legs And Core For Hours Afterwards

Lois Mackenzie — Tue, 04 Jul 2023 05:00:00 +0000

I love a HIIT workout. It boosts my metabolism, increases my VO2 max so I can work harder for longer, and does that in a relatively small amount of time. Adding an element of resistance training to a HIIT session is even better, improving my muscular endurance too.

I went on the hunt for a HIIT workout with a strength component—something that would work my whole body, but with slightly more emphasis on strengthening my legs— and came back with this routine from personal trainer Bradley Simmonds. I also didn’t have too long to spend in the gym, so the fact that it was 12 minutes long was ideal.

All you’ll need for this workout is a pair of dumbbells. I could tell this routine would be intense, so I stuck to light weights throughout. I recommend getting your hands on an exercise mat as well since the final movement, the bicycle crunch, is performed lying on your back.

Watch Bradley Simmonds’ Workout

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The workout is structured so that you work for 30 seconds then rest for 10. Simmonds recommends repeating the circuit between three and five times in total.

I completed three circuits, following it with a short arms and abs workout. Even when I did just three rounds, I found it a challenging workout, especially as there isn’t a longer rest period at the end of the round. I definitely noticed the emphasis on leg exercises, but my core was also set on fire by the routine—special shoutout to the lizard climbers, my new arch-nemesis.

If you plan on using this workout as a standalone session, don’t forget to warm up thoroughly, and just as importantly make sure you keep moving to let your body warm down slowly.

If you have a pair of dumbbells at home and are looking for more intense workouts to add to your repertoire, try this longer dumbbell HIIT workout. Or, for a similarly short routine, this dumbbell circuit works every muscle in just 15 minutes.

It Takes Just Two Dumbbells And Six Moves To Build Leg Strength

Lois Mackenzie — Sat, 01 Jul 2023 05:00:00 +0000

Your leg muscles are big, which is one reason barbell exercises like the back squat and the leg press and leg curl weight machines feature heavily in most leg workouts. But you don’t need a working knowledge of the squat rack or an active gym membership to build leg strength, you just need a pair of dumbbells (heavy ones, but still).

Don’t believe us? Then try this six-move routine posted on TikTok by Kirra O’Brien, trainer and founder of Strong Sisters United who specializes in strength training for beginners. The workout will help to build strong quads and calves when the squat rack is off-limits, and all you need is a pair of dumbbells and above average tolerance of lactic acid.

Watch Kirra O’Brien’s Leg-Strengthening Video

@kirra_obrien
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The routine is broken into three supersets, the first starting with the front squat, the second the reverse lunge and the third the goblet squat. The key is to pick a weight that is heavy enough to challenge you but not so heavy that you can’t finish the set.

A pair of adjustable dumbbells is ideal for this routine if you’re working out at home because you have different weight settings to choose from. If you don’t own a pair you can find our recommendations in this guide to the best dumbbells.

More importantly, you can repeat the workout a week later and increase the weight. This approach is called progressive overload and it’s a tried-and-true way to build muscle. It’s what O’Brien recommends as well—this workout is part of her three-week Get Lean program. O’Brien recommends adding 2.5-5lb to each exercise in week two and the same amount again in week three. Simple, but incredibly effective.

You can watch a follow-along video of this workout on YouTube, which also includes a warm-up (always warm up) and a bonus finisher. We also recommend finishing with some static stretching to help reduce your chance of injury or muscle strain. Unsure what stretches to do? Follow this warm-down stretching routine.

Skip The Wait For The Squat Rack And Train Your Legs Using Dumbbells Instead

Alice Porter — Sun, 25 Jun 2023 05:00:00 +0000

We’ve all been there: Geared up for a great leg workout, pump playlist on shuffle and pre-workout downed, when you spot that the line for the squat racks is around the block.

That’s why it’s a good idea to have a couple of dumbbell leg workouts up your sleeve. This way, you can find a quiet corner of the gym and get going with your session without having to waste time waiting for equipment to free up.

This six-move workout from Berenice Salazar (aka Ladyfit) fits the bill perfectly, working your leg muscles with just a couple of dumbbells, a weight bench and a weight plate.

There’s a focus on the glutes—the largest muscle group in the body—and training these muscles not only improves your balance, it can also help prevent back pain and knee injuries, so it’s well worth dedicating training time to these muscles.

Watch Salazar’s video below for a demonstration of each of the six movements in the workout, then grab a pair of dumbbells and try them yourself.

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Complete three sets of each exercise, working at a rep range of eight to 12 for all the movements apart from the calf raises, where you’ll complete 20 reps. Pick a weight that’s challenging, particularly for the final few reps of each set, but not so heavy that you need a break after a few reps or find your form is compromised.

Salazar moves slowly through each of the exercises to increase the time the muscles spend under tension. This will help to overload your muscles, providing the stimulus needed for hypertrophy, as well as allowing you to focus on perfect form rather than rushing through reps.

One Simple Tweak Makes This Full-Body Dumbbell Workout Much More Effective For Building Muscle

Alice Porter — Sun, 11 Jun 2023 05:00:00 +0000

The more time you spend strength training, the harder it can be to find a session that tests your body. Luckily, this dumbbell workout is designed to provide a greater challenge for those who have been lifting for longer—although it’s suitable for any gym-goer.

The workout has been put together by Nick Mitchell, founder of Ultimate Performance, a training company that specializes in body transformation. It uses the principles of tempo training to increase the difficulty of four gym staples: squat, bent-over row, deadlift and bench press. You’ll lower each weight slowly over four seconds before exploding back up.

“Interestingly, those with a greater training age—more experience in the gym, not chronologically older—will find this program more demanding as they are more neurologically efficient, and therefore better able to tap into the high threshold motor units of their muscle cells that are responsible for generating muscular power,” says Mitchell.

In other words, experienced athletes can contract the targeted muscles more efficiently, maintaining good form under heavier loads and fatigue. So they can push harder and get more benefit than fledgling lifters can.

Choosing the right weight is essential, so performing this workout next to a rack of dumbbells at a gym is preferable. “Pick a weight that allows you to hit 10 reps, needing every ounce of strength you have to hit that 10th rep with perfect form,” says Mitchell.

“Ten easy reps just won’t cut it and will fail to generate either the hypertrophic (muscle growth) or metabolic responses we are looking for.”

How To Do This Full-Body Dumbbell Workout

This session is in a circuit format. Complete one set of the first exercise, rest, then one set of the second exercise, rest, and so on until all four exercises are completed. Repeat that sequence four times in total.

The tempo, or speed at which to perform each phase of the exercise is given in a four-digit format. So, for example, 4010 means you should take four seconds to perform the eccentric (lowering) portion of the lift before immediately starting a one-second concentric (lifting) phase because zero refers to rest.

Make sure you warm up before getting started—this warm-up routine is great for gym workouts. You can also practice each of the movements with lighter dumbbells to perfect your form before you begin.

1 Dumbbell squat

(Image credit: Dusan Petkovic / iStock / Getty Images Plus)

Sets 4 Reps 10 Tempo 4010 Rest 60sec

Stand with your feet hip-width apart, holding dumbbells by your sides. Keeping your spine neutral, core braced and your shoulders up, push your hips back and bend your knees to lower slowly until your thighs are parallel to the floor. Then drive through your heels to push yourself back to the starting position.

2 Dumbbell bent-over row

(Image credit: Mayur Kakade / Getty Images)

Sets 4 Reps 10 Tempo 4010 Rest 60sec

Stand with your feet slightly wider than hip-width apart, holding dumbbells by your sides. Hinge forward until your torso is close to parallel with the floor. Powerfully pull the dumbbells toward your body, driving your elbows past your torso while retracting the shoulder blades, until the dumbbells are level with your bellybutton. Slowly lower the weights back to the starting position over four seconds to complete the rep.

3 Dumbbell Romanian deadlift

(Image credit: Getty Images)

Sets 4 Reps 10 Tempo 4010 Rest 60sec

Stand with your feet shoulder-width apart and a slight bend in your knees, holding dumbbells in front of you with palms facing your thighs. Keeping your spine neutral, hinge forward at your hips and bend your knees to lower the dumbbells slowly down your legs until your torso is almost parallel with the floor. Squeeze your glutes and drive through your feet to stand up straight without changing the shape of your back.

4 Dumbbell bench press

(Image credit: Hirug / Getty Images)

Sets 4 Reps 10 Tempo 4010 Rest 2min

Sit on the edge of a bench with your feet wider than hip-width apart and planted on the floor. Grip each dumbbell and then squeeze your shoulder blades together. Kick one knee up at a time to drive the dumbbells to your shoulders, then lie on the bench. Extend your arms so both dumbbells are above your chest. Squeeze your shoulder blades and slowly lower the dumbbells to your chest until your upper arm is parallel to the floor, or the weights come to chest height. Keep your elbows beneath your wrists at all times. Then drive the dumbbells up and into the starting position.

Treat Yourself To A Feel-Good Sweat And Race Through 24 Upper-Body Moves In 30 Minutes

Lois Mackenzie — Fri, 09 Jun 2023 05:00:00 +0000

As the week draws to a close you may not feel like working out—and there’s nothing wrong with that. Rest days are just as important as training days. But if you think your state of mind would benefit from some movement, we heartily recommend this upper-body dumbbell session from NASM-certified personal trainer Sydney Cummings Houdyshell.

Cummings Houdyshell is known for her accessible and motivating workout programs—offered free on her YouTube channel—and this 30-minute no-repeat session is a great way to challenge your upper body without having to slog your way through multiple sets of the same exercise. It’s a follow-along video too, with Cummings Houdyshell offering form tips throughout as well as regressions of some moves.

If you’re in a gym, grab two pairs of dumbbells—Cummings Houdyshell uses two 20lb (9kg) and two 10lb (4.5kg) dumbbells—and set yourself up next to a weight bench. If you’re at home with a set of adjustable dumbbells, don’t worry about the lack of bench because you can do without. Cummings Houdyshell has also clustered the exercises that use the heavier pair of dumbbells together so you don’t need to be docking your dumbbells and switching back and forth too often.

Cummings Houdyshell couldn’t have made it easier to get going—she even includes a warm-up and warm-down. Hit play and start moving.

If that hit the spot, bookmark some of these similar routines on Coach to tackle another day. This gym-based beginner upper-body workout takes a circuit training approach to strength work to make you stronger and fitter, while this 20-minute upper-body workout is another that only uses dumbbells. If you don’t have dumbbells or a gym membership, try this upper-body workout with no equipment.

Try This Four-Move Complex Workout Routine For A Quick Sweat

Lois Mackenzie — Tue, 06 Jun 2023 06:30:51 +0000

When life is busy and you need a quick workout to challenge your whole body, try a complex. This workout format strings together a series of free-weight exercises for a combination of cardio and resistance training. No putting the equipment down, no rest between exercises, just fluid transitions from one move to the next.

A great example is this dumbbell complex from Los Angeles-based trainer Ben Bruno. “This is my go-to full-body complex for when I’m short on time, or when I’m feeling beat up and want to get a good workout with lighter loads,” writes Bruno in the Instagram caption to go with the video.

Because you don’t put the weights down until every rep of every exercise has been completed, you need to choose the weight of the dumbbells wisely. “Pick a weight in accordance with your weakest exercise,” writes Bruno, “which for most people will either be the overhead press or the front squat.” You’re aiming to find the weight that allows you to perform all the reps of your weakest exercise with good form, with the final few reps posing a challenge—it may take a few attempts at the workout to get this exactly right.

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Bruno says he usually performs the workout for two to three rounds, and in the comments says he tailors the rest period to how he’s approached the workout. “If I do lighter weights it’s 2ish minutes between rounds. If I pick a really challenging weight I might rest 5 minutes between rounds,” he writes.

Bruno is using a pair of Powerblock Elite USA adjustable dumbbells, a great brand which has made it into our selection of the best dumbbells. Adjustable dumbbells are more expensive than fixed-weight versions, but you get upwards of six weight settings, making them better value overall. Buy a pair and you can follow a challenging muscle-building routine like this four-week dumbbell workout plan.

We have plenty more complexes for you to try. This dumbbell complex from F45 begins with the push-up renegade row and cycles through five other exercises, but returns to the push-up renegade row in between each move. Or get hold of a 20kg Olympic bar and try these five-move barbell complex workouts.

Get Results Training Twice A Week With This Six-Move Dumbbell Workout For Women

Harry Bullmore — Fri, 19 May 2023 06:00:00 +0000

If you’re looking for an effective way to hit your fitness goals without spending hours in the gym, doing a couple of well-planned dumbbell workouts each week is a great approach.

“Many of my clients only train twice a week as this suits their busy lifestyle,” says Ryan Atkin, head coach of female-focused training company Real World Results.

“For this, I’d always recommend two full-body workouts. That way, you maximize recruitment of each muscle group across the body and increase your chances of amazing physical changes.”

To get you started Atkin has provided this muscle-building dumbbell workout for women that he suggests using twice a week. All you need for the session is a pair of dumbbells, so it’s a good option for those looking to get fit at home if you have a set of weights already.

If you don’t have a pair to hand, then our round-up of the best dumbbells can help you find a set that suits you. Bear in mind when buying dumbbells that having a range of weights is useful for tackling different dumbbell exercises and also helping you to progress over time. An adjustable dumbbell will have a range of weight settings, or you could look at buying a set of three or five fixed-weight dumbbells.

While buying a good set of dumbbells represents a large upfront cost, we have enough free workouts to make sure you get a good return on your investment. Once you’ve tried the session below, you can give this 15-minute dumbbell circuit a whirl, or this 30-minute dumbbell workout, or spice things up with this fast-paced dumbbell HIIT workout.

How To Do This Workout

Before diving into the workout, it’s essential that you warm up your body. This warm-up routine only takes 10 minutes and it will help you get the most out of your time exercising. Our guide to warm-up exercises explains why.

This workout is designed using straight sets. Complete the specified repetitions, or reps, of the first exercise, and then rest for your chosen period of time. That’s one set. Repeat that sequence until you’ve completed all the sets for that exercise, then move on to the next exercise.

Atkins has given a range for the period of time you can rest for. This means you can adjust the intensity of the workout to suit you. Try to pick a rest period and stick to it throughout the workout. If in doubt, start with two minutes, and reduce it the next time you attempt the workout.

Atkins has provided video form guides. Click the title of each exercise to read our exercise form guides.

1 Goblet squat

Sets 4 Reps 10 Rest 1-2min

“This kind of exercise [a compound exercise] gives you the most bang for your buck,” says Atkin. “Goblet squats work your quads, calves, glutes and core, as well as your arms and grip as you hold on to the weight.”

2 Dumbbell row

Sets 4 Reps 10 Rest 1-2min

“Although the dumbbell row mainly focuses on your back muscles, it also provides a solid upper-body workout by activating several other muscle groups, including your chest, core, glutes, lower back, biceps and triceps,” Atkin says.

3 Hip thrust

Sets 3 Reps 10 Rest 1-2min

The hip thrust is a glute-focused exercise that can be performed with a dumbbell or a barbell as in Atkins’ video above. To use a dumbbell, simply place a dumbbell on your hips and rest your back on a sturdy platform, like a sofa.

“Strong glutes carry over to so many areas of life,” says Atkins. These muscles are used to propel your body forward, improving your acceleration and power when sprinting.

”You’ll not only develop stronger glutes, but also build back strength and improve your balance. Many of my clients have also noted less knee pain.”

4 Lateral raise

Sets 3 Reps 12 Rest 1-2min

“Lateral raises help with muscle development in the shoulders,” Atkin says. “They help increase your shoulder mobility, range of motion and stability—they’ve been a staple in my programs for years now.”

5 Triceps kick-back

Sets 3 Reps 12 Rest 1-2min

“Triceps kick-backs target the triceps, but they can also enhance stability and flexibility in your shoulders and arms,” says Atkin. “Increasing upper-body strength here is super transferable to everyday activities like lifting heavy shopping bags.”

6 Plank

Sets 3 Reps Max hold Rest 1-2min

“The plank is one of the greatest core exercises of all time,” Atkin says. Although, he warns, it is only at its most effective when executed properly.

“The forearm plank is a functional movement that trains the abs and core to support the spine in day-to-day activities. It can improve posture and reverse the negative effects of sitting at a desk all day. Having a stronger core can also enhance other exercises, like your squats, rows and more.”

You Only Need Two Moves And Two Dumbbells To Pack On Upper-Body Muscle

Harry Bullmore — Mon, 15 May 2023 05:37:35 +0000

Need to be in and out of the gym in 30 minutes and not sure what to do? Grab a couple of dumbbells and build upper-body muscle.

This session from WIT Fitness head coach Jordan Shelley follows the 21-15-9 format popularized by CrossFit, but if you’re more of a bodybuilder, don’t be put off by the C-word. Shelley has applied the format to two hypertrophy training staples—the dumbbell shoulder press and dumbbell bent-over row—to help you build strength, muscle and endurance in your back, shoulders and arms.

Much like the CrossFit workout Cindy, this session uses complementary movements, targeting antagonistic (opposing) muscle groups. The overhead press works shoulders and triceps (pushing muscles), while the bent-over rows hits the back and biceps (pulling muscles).

One muscle group recovers while the other works, putting your muscular endurance to the test and minimizing rest periods for an efficient training session. Imagine a push/pull workout plan, squeezed into a single gym session.

“This is a great standalone session if you’re short on time as it allows you to get a lot of work done in less than 30 minutes,” says Shelley. But it doesn’t have to be used in isolation. “If you have more time to play with, try starting the session with a separate strength piece, or add on some steady cardio at the end.”

How To Do This Workout

Start a timer and perform 21 reps of each exercise as a superset of sorts, followed by sets of 15 and nine. Use the same pair of dumbbells for both the press and row, and rest only as needed between movements in a race against the clock.

“Choose a weight that allows you to do between eight and 10 strict dumbbell overhead press reps in a row so you don’t have to break too many times,” says Shelley. “When loads are chosen well and rest is applied, this can be a workout to develop upper-body musculature.” To hit the desired muscle-building stimulus, you should still use a weight heavy enough to force you to break the rounds of 21 and 15 into at least two sets.

1A Dumbbell shoulder press

Sets 3 Reps 21, 15, 9

Stand holding the dumbbells by your shoulders with your palms facing forward. Keeping your spine neutral and your core tight, extend your arms to press the dumbbells overhead. Lower the dumbbells under control to the starting position.

1B Dumbbell bent-over row

(Image credit: Mayur Kakade / Getty Images)

Sets 3 Reps 21, 15, 9

Stand holding the dumbbells in front of your thighs with your palms facing you. Hinge forward at your hips and push your butt backward, like you were performing a Romanian deadlift, until your chest is at 30-45° with the floor. Pull the dumbbells up to your stomach, bringing your elbows above your torso. Lower the dumbbells under control.

You Only Need 10 Minutes For This Beginner-Friendly Dumbbell Sweat

Lois Mackenzie — Tue, 11 Apr 2023 05:00:00 +0000

When you’re short on time but could do with a stress-busting sweat, you don’t have to go without. If you’ve got a pair of dumbbells lying around, you can tick off a satisfying workout in 10 minutes.

One great option is this routine created by Grant Davidson, who’s behind the Zeus Fitness YouTube channel. Davidson is a NASM level 3 PT with more than 10 years of experience, and this is just one of many accessible sessions he’s created for his channel.

It’s a no-repeat workout that asks you to perform 10 exercises for one minute apiece—it’s as simple as that.

Davidson switches between three pairs of dumbbells—heavy, medium and light. If you own a pair of adjustable dumbbells that’s ideal (and if you don’t you can browse our favourites in our selection of the best dumbbells), but Davidson says one pair will still work fine if that’s all you have available.

Doing a short routine like this one, in which you work for a set period of time rather than perform a set number of reps, means it’s OK to do fewer reps if the dumbbells feel too heavy—just do what you can in the time. This session isn’t intended to build lots of muscle but it will get your heart rate up, help to maintain your muscle mass and put a smile on your sweaty face.

Get your gym kit on and your dumbbells ready, and press play to follow Davidson’s 10-minute routine.

Davidson uses a series of compound exercises, movements that use multiple muscle groups and joints simultaneously. They tend to make your body work harder, and can help develop your balance and coordination.

Davidson begins with one of our favourite compound moves, the thruster, but also combines isolation exercises such as the split squat and biceps curl.

If this session hit the spot, next time you have 30 minutes, try this dumbbell cardio workout.

This 15-Minute CrossFit AMRAP Will Boost Your Strength And Endurance

Alice Porter — Tue, 04 Apr 2023 06:25:28 +0000

CrossFit workouts are among the most popular ways to get a sweat on, and for good reason—they’re great for building strength and endurance simultaneously. You don’t have to be a member of a CrossFit box to try them either. Many sessions are fairly short and require widely available kit so you can try them in a commercial gym.

This 15-minute workout from Sósie Cox, a personal trainer at newly opened functional fitness site Gymnasium Brixton in London, will put your strength and fitness to the test using just one dumbbell.

It’s structured as an AMRAP workout, meaning the aim is to complete as many rounds as possible within the 15 minutes.

Each round comprises 10 reps of each of the following exercises: alternating single-arm snatches, burpees, alternating single-arm dumbbell hang clean and jerks, and reverse lunges.

“Using a mixture of weights and bodyweight exercises is a great way to build strength while boosting cardiovascular fitness,” says Cox. “In my opinion, it’s the best way to build overall fitness.”

“Pick a weight that allows you to keep moving through the 10 reps at a steady pace,” says Cox. Make sure not to sacrifice form for speed, particularly during the dumbbell exercises because this could lead to injury. If you can’t complete 10 reps without stopping during the first few rounds of the workout, consider using a lighter weight.

“Start off steady and try to rest as little as possible,” says Cox, adding that you should try to build your pace so you’re moving faster as the workout goes on, rather than slower.

This is a relatively short workout, so it’s a great option when you’re short on time but still want to sweat. It also works well as a metcon finisher after a hypertrophy training session, like something from this gym workout routine.

The Exercises

1 Dumbbell snatch

(Image credit: Courtesy Sósie Cox)

Stand over a dumbbell with your feet slightly further than hip-width apart. Hinge at your hips and bend your knees, as if you were performing a deadlift, to reach down and pick up the dumbbell. Keeping your chest and eyes facing forward, drive your hips forward and extend your legs to pull the dumbbell up, bending your elbow as the dumbbell rises, until the weight reaches shoulder height. Flip your elbow underneath the dumbbell and push it overhead until your arm is extended. Reverse the move, then repeat on the other side. Alternate sides with each rep.

2 Burpee

(Image credit: Courtesy Sósie Cox)

Stand with your feet hip-width apart. Place your hands on the floor in front of you. Jump your feet behind you to a high plank position, with your hands under your shoulders and body in a straight line from head to heels. Bend your elbows to lower your chest to the floor. Push back up to a plank position and then jump or step your feet toward your hands. Jump straight up, clap your hands overhead and land softly.

3 Dumbbell hang clean and jerk

(Image credit: Courtesy Sósie Cox)

Hold the dumbbell in one hand and hinge at the hips so you’re holding it just above your knee. Drive your hips forward to generate the momentum to pull the dumbbell up to your shoulder, keeping it close to the body. Bend your knees slightly, then push the dumbbell overhead. Reverse the move, then repeat on the other side. Alternate sides with each rep.

4 Reverse lunge

(Image credit: Courtesy Sósie Cox)

Stand with your feet hip-width apart, holding the dumbbell by one end in front of your chest. Step one leg backward, bending both knees and letting your rear knee touch the floor. Push through your front foot to return to standing. Alternate legs with each rep. Alternate the side you hold the dumbbell on each round.

It Only Takes Two Dumbbells And Seven Moves To Build A Stronger Upper Body

Lois Mackenzie — Mon, 27 Mar 2023 06:00:17 +0000

There are many ways to improve your upper-body strength. You could use all manner of free weights, resistance bands, or even your own bodyweight. But for a straightforward upper-body workout that gets you in and out of the gym with a minimum of fuss, you can’t go wrong with a pair of dumbbells, a weight bench and this seven-move routine NASM-certified personal trainer Sierra Peterson posted to her TikTok account.

This workout contains seven moves and you’ll perform four sets of 12-15 reps of each one.

Peterson’s routine features tried-and-tested dumbbell exercises that are well worth mastering. Training your upper body not only helps to improve your overall strength, but it can help promote good posture and improve your co-ordination. A strong upper body is also useful when playing pretty much any sport.

Getting the technique right is essential both for getting the most from your training and for avoiding injury, so watch Peterson’s form in her demonstrations and if you need more guidance we’ve provided links to our exercise guides for each movement below.

@sipeterson
♬ Jcole remix - Savhuff

If you have a pair of adjustable dumbbells at home (or have been browsing our selection of best dumbbells and are thinking of buying a set) this routine is a great option for training at home. Just substitute in the floor press for the incline press which requires a weights bench.

Peterson doesn’t provide a warm-up, but it’s always a good idea to prepare your body for the work it’s about to do. Begin with this gym warm-up, then do a few reps of each move in the workout with light weights.

We’ve got plenty more routines for you to try once you’ve completed this session. This beginner upper-body workout will make you stronger and fitter, and this 20-minute upper-body workout also only uses dumbbells. Or, if you don’t have dumbbells or a gym membership, try this upper-body workout with no equipment.

Busy Gym? You Can Still Build Muscle All-Over With A Single Dumbbell

Alice Porter — Thu, 23 Mar 2023 07:04:05 +0000

If your gym is too crowded to even consider setting up a barbell, why not try simplifying your session?

The good news is, simple doesn’t have to mean less effective. Personal trainer Lillie Bailey has created a dumbbell workout that will help you build full-body strength in 45 minutes using single dumbbells and a weights bench.

“To gain strength and muscle we need to be moving against resistance, and using a dumbbell is a great way to do that,” says Bailey.

Generally, the lower body contains larger muscles than the upper body, so it’s likely you’ll be able to lift more weight for the leg exercises. For this reason, it’s beneficial to have a couple of dumbbells of different weights for this workout (it also makes this routine a good option if you have adjustable dumbbells, of the sort you’ll find in our best dumbbells round-up, at home). However, if you only have one dumbbell, you can increase the reps on the exercises that feel less challenging or slow the movement down to increase the muscle’s time under tension.

How To Do This Workout

This workout is split into supersets, which means you perform all the reps of exercise A, followed by all the reps of exercise B, then rest. Repeat until all three sets are complete. Then move on to the next superset.

Make sure to warm up before beginning the workout. This warm-up routine will ensure your muscles are primed and ready to go before you start working out.

1A Goblet squat

(Image credit: Lillie Bailey)

Sets 3 Reps 10 Rest 0sec

Stand with your feet hip-width apart, holding one end of the dumbbell in both hands by your chest with your elbows pointing down. Bend your knees and push your hips back to lower until your hips are below your knees. Drive through your feet to stand up and squeeze your glutes at the top of the movement.

1B Bulgarian split squat

(Image credit: Lillie Bailey)

Sets 3 Reps 10 each side Rest 60sec

Find a sturdy knee-high platform like a weights bench or a box, face away from it and take one step forwards. Holding a dumbbell in your left hand, place the top of your left foot on the platform behind you. Keeping your torso upright and your shoulders square, bend your right leg to lower your left knee to the floor. Drive through your right foot to return to standing. Perform all the reps, then swap sides.

2A Press-up

(Image credit: Lillie Bailey)

Sets 3 Reps 5 negative reps, followed by max reps Rest 0sec

Begin on your hands and feet, with your hands directly under your shoulders, feet shoulder-width apart and body held in a straight line. Bend your elbows to slowly lower your chest to the floor. Rest your knees on the floor, then reset to the starting position. After five reps of just the lowering portion of the exercise, perform the maximum amount of full press-ups you can, keeping your knees off the floor and pushing back up to the starting position.

2B Single-arm dumbbell overhead press

(Image credit: Lillie Bailey)

Sets 3 Reps 10 each side Rest 60sec

Stand holding a dumbbell by your shoulder with your palm facing forwards. Push the dumbbell overhead until your arm is fully extended, then lower the dumbbell under control. Perform all the reps on one side, then swap sides.

3A Dumbbell single-leg Romanian deadlift

(Image credit: Lillie Bailey)

Sets 3 Reps 10 each side Rest 0sec

Holding a dumbbell in your left hand, stand with your feet hip-width apart and then move your right foot slightly behind you. With a slight bend in your front knee and keeping a straight back throughout, hinge forwards at the hips to lower the dumbbell until you feel a stretch in your hamstring. Pause, then push through your left leg to return to the starting position. Do all the reps on one side, then switch.

3B Dumbbell single-leg hip thrust

(Image credit: Lillie Bailey)

Sets 3 Reps 10 each side Rest 60sec

Sit facing away from a platform like a weights bench or, if your gym has one, a dedicated hip thrust bench, then lean back and rest your shoulders on it. Place the dumbbell in the crease of your left hip. Lift your right leg off the floor with your knee bent to 90°, then drive through your left leg to lift your hips so your body forms a straight line from shoulders to knee. Lower under control. Do all the reps on one side, then switch.

4A One-arm dumbbell row

(Image credit: Lillie Bailey)

Sets 3 Reps 10 each side Rest 0sec

Facing a weights bench holding a dumbbell in your right hand, adopt a split stance with your right foot behind you. Hinge forwards, placing your left hand on the bench and letting the dumbbell hang down. Brace your core, then pull the dumbbell up to your torso in line with your bellybutton. Lower under control. Do all the reps on one side, then switch.

4B Plank pull through with renegade row

(Image credit: Lillie Bailey)

Sets 3 Reps 10 each side Rest 60sec

Begin on your hands and feet, with your hands directly under your shoulders, feet shoulder-width apart, body held in a straight line and a dumbbell on the floor next to your left hand. Keeping your body as still as possible, take hold of the dumbbell with your right hand and pull it to your right side, ending under your right shoulder. Pull the dumbbell up to your torso, drawing your elbow up and past your torso. Lower under control, then place your right hand on the floor next to the dumbbell. Begin the next rep with your left hand, and alternate sides with each rep.

You Only Need Dumbbells For This 20-Minute Upper-Body Workout

Harry Bullmore — Mon, 06 Mar 2023 07:26:16 +0000

We love the gym, and a weights bench, barbell and rack are all essential ingredients of many of the best upper-body workouts, but there have been times when we’ve decided to save our money and exercise at home instead.

While there are plenty of home workouts that don’t require any equipment and will do a great job of keeping you fit, a pair of adjustable dumbbells – the sort featured in our selection of the best dumbbells – are well worth the money if you want to add muscle up top. Being able to switch between weight settings will let you tackle workouts like this 20-minute upper-body workout from NASM-certified personal trainer Jay Maryniak. Not only does it help you build strength and muscle, but the circuit format keeps the rest periods short to challenge your heart and lungs, meaning muscular endurance and cardio fitness gains await you.

Who can resist? Line up your dumbbells and follow along with Maryniak’s video.

Maryniak’s workout begins with warm-up exercises (always warm up, folks) and then rattles through seven exercises which target your chest, back, shoulders, arms and core. These are structured in a circuit, swapping between movement patterns that target alternating antagonistic pairs of muscles, so one half can rest while the other works (a bit like a condensed push/pull workout plan).

You perform each exercise for 30 seconds, then rest for 15 seconds. Rest for 45 seconds after the end of a circuit, then repeat for a total of three circuits.

If you’re on the hunt for more home dumbbell workouts, Coach has you covered. This dumbbell chest workout is ideal for performing at home because you don’t need a weights bench; or to add more sweat to your strength session, try this dumbbell HIIT workout.

It Only Takes Two Dumbbells And Four Moves To Turn You Into A Sweat-Soaked Mess

Lucy Gornall — Tue, 21 Feb 2023 07:41:36 +0000

Throwing a workout finisher on to the end of your visit to the gym is a foolproof way to improve your cardio fitness, build muscle and burn fat. Next time you’ve finished your session and feel like you’ve got a bit of extra energy to burn, pick up two medium-weight dumbbells and attack this routine created by Alex Rennie, a level 3 personal trainer and head of fitness at London boutique fitness studio Rowbots.

The workout is for time so you’re up against the clock, but Rennie has set a marker of 15 minutes to complete the nine rounds. Each round contains three dumbbell exercises, performed as a dumbbell complex which means you flow from one move to the next. The round ends with burpees, changing the number of reps you perform each round.

“You could pick heavier dumbbells to build strength and let the burpees provide the conditioning element for a blend of full-body strength and conditioning,” says Rennie. “The workout is for time, but pacing is key!” he adds ominously. Aim to move at a steady pace that minimises rest periods.

Dumbbell Finisher For Time

1 Dumbbell Romanian deadlift

Reps 12

Stand with your feet hip-width apart, holding dumbbells in front of your thighs with your palms facing you. Engage your core and, keeping a straight back throughout, push your hips back and bend your knees to lower the dumbbells to your shins. Pause, then drive through your heels to rise.

2 Dumbbell hang clean

Reps 9

Stand holding the dumbbells by your sides with your hands facing you. Bend your knees slightly, then explode up and shrug your shoulders, using the momentum generated to pull the weight up. Flip your elbows under your wrists and bend your knees to get underneath the dumbbells and “catch” them by your shoulders. Stand up. Pause, then lower the weights to the start.

3 Dumbbell push press

Reps 6

Skip the final part of the final rep of the hang clean, so you are standing with the dumbbells by your shoulders, palms facing. Bend your knees slightly, then explode up, using the momentum generated to press the dumbbells overhead, extending your arms. Lower the dumbbells under control.

4 Burpee

Reps 10, 8, 6, 4, 2, 4, 6, 8, 10

Bend down and place the dumbbells on the floor in front of you and place your hands by your feet. Jump your feet back to land in a high plank position. Lower your chest to the floor, push back up, then jump your feet back to your hands. Jump straight up, clapping your hands overhead. On the final part of the final rep, take hold of the dumbbells, stand up, and begin the next round.

Get Strong With This Dumbbell Legs And Core Workout

Sam Rider — Fri, 06 Jan 2023 07:01:39 +0000

There are very few sports, disciplines or everyday activities in which you wouldn’t benefit from strong leg and core muscles. Together, these enable you to sit, stand, run and jump, and account for more than half of your body’s skeletal musculature.

Given your legs include the large quads, hamstrings and glute muscles, training them is also a sure-fire way to torch a shedload of calories and enjoy some bonus conditioning.

For this legs and core workout from Carl Vanheerden, personal trainer and 1Rebel coach, all you need is a pair of dumbbells.

“The goal of this session is to build lower-body strength using a slow tempo and controlled reps,” says Vanheerden. “Combining leg exercises with abdominal moves will provide an added all-round core challenge. At the end of this session your glutes, quads and abs should all be on fire.”

Dumbbell Leg And Core Workout

Vanheerden’s legs and core workout combines four phases.

If you are doing this workout at home and only have one pair of dumbbells, consider using just one weight at a time if you struggle to hit the target reps. Alternatively, if your weights are on the light side, slow the tempo to keep the muscles under tension for longer.

And if you need to upgrade your home gym set-up have a look at our selection of the best dumbbells, which include adjustable dumbbells with multiple weight settings. They’re just the ticket to take on this workout and this four-week dumbbell workout plan.

Activation

Perform three rounds of these two exercises, taking minimal rest between each exercise.

1 Lunge with floor reach

Reps 10 each side

Step forwards into a deep lunge, then lean forwards and reach to touch the floor in front of your leading foot. Reverse the movement and repeat on the other side. The movement will engage your glutes and simultaneously increase your range of motion. Add a pair of very light dumbbells if you have these to hand.

2 Bent hollow hold

Time 40sec

Lie on your back with your knees bent and feet flat on the floor. Slowly lift your shoulder blades off the floor to engage your core, keeping your arms extended and parallel to the floor. Now lift your feet off the floor until there’s a 90° bend at your hips. Hold this position, pressing your lower back into the floor throughout.

Strength Superset 1

Complete four rounds, resting for 60-90 seconds between supersets. The higher your rate of perceived exertion, the longer you should rest.

1A Racked dumbbell 1½ squat

Sets 4 Reps 10-12 Rest 0sec

Carefully lift the weights up to partly rest them on your shoulders. Position your feet hip-width apart. Take a deep breath, brace your core and slowly lower for a count of three seconds into a squat position, keeping your knees wide. Pause at the bottom for one second. Rise halfway up, then back down, then drive up powerfully while you exhale to return to standing.

1B Walking plank

Sets 4 Reps 16 Rest 60-90sec

Start in a forearm plank position. Keep your core and glutes engaged as you push up on to your hands one at a time so that you’re at the top of a press-up, then return to the start position. Lead with your left arm for half of the reps, then your right for the other half to work your core evenly.

Strength Superset 2

This second superset is done EMOM-style – it stands for every minute on the minute – but using a two-minute timeframe. Complete one round every two minutes for five rounds (10 minutes in total), resting for the remainder of the 120 seconds each round. Think strategically – either pace yourself or rattle through the reps quickly to give you more time to rest.

1 Dumbbell reverse lunge

Reps 12

Stand holding dumbbells by your sides. Keeping your torso upright, step back into a reverse lunge, allowing your back knee to softly touch the floor, before driving back up. Alternate legs with each rep.

2 V-up and V-tuck

Reps 12

Lie on the floor with your arms extended behind your head. Breathe in and press your lower back into the floor to engage your core muscles. Start with a V-up by raising your legs and arms, keeping them extended and aiming to touch your toes above your hips, then lower back to the start. Continue into a V-tuck by bringing your knees and torso together, then return to the start. That’s one rep.

Conditioning

Complete three rounds of the below with good form as fast as possible. Rest for 60 seconds between rounds. If you have access to a variety of weights, Vanheerden recommends using a medium-heavy weight for the dumbbell swings and a light-moderate weight for the plank pull-throughs and squat jumps.

1 Half burpee

Time 60sec

From standing, bend down and put your hands on the floor either side of your feet. Jump or step your feet back to the top of a press-up and lower your chest to the floor. Drive back up, step or jump your feet forwards and stand back up.

2 Dumbbell swing

Reps 16

Stand with your feet shoulder-width apart, holding one end of a dumbbell in both hands. Hinge forwards at your hips to allow it to swing between your legs. As it swings forwards again, drive your hips forwards to generate momentum and power the weight up to shoulder height. Keep your core and glutes engaged and your back flat throughout.

3 Dumbbell plank pull-through

Reps 12

Start in a high plank with your arms straight and a dumbbell positioned to one side. With the arm on the opposite side, reach through to take hold of the weight and bring it across to the other side. Focus on using your core and glutes to keep your body stable throughout.

4 Sumo squat jump

Reps 8

Stand with your feet wider than shoulder-width apart, holding one end of a dumbbell with both hands and arms straight so it hangs between your legs, close to your body. Keeping your chest up and core braced, lower into a squat to gently tap the weight on the floor, then drive up to jump off the floor. Land with soft knees and continue into the next rep.

You Only Need Dumbbells To Do This Legs, Bums And Tums Workout

Lucy Gornall — Tue, 03 Jan 2023 07:50:02 +0000

Legs, bums and tums workouts burst onto the fitness scene in the nineties and have stuck around ever since. It’s a gym-based class aimed at targeting the typical “weight gain” areas – the legs, bum and stomach. While it’s now common knowledge that you can’t spot-reduce fat – ie you can’t lose weight around your stomach by performing stomach exercises, and so on – a workout that hits your legs, glutes and abs has its advantages if you’re after a fat-loss workout.

“Compound exercises like squats and hip thrusts are going to give you good bang for your buck because you are working multiple muscles at once,” says Chelsea Labadini, a level 3 personal trainer who created this three-circuit routine that targets these areas with high reps and minimal rest. “Adding free weights makes the exercises more challenging and including abs exercises in the circuit allows some active recovery for your legs and glutes before you go into the next set.”

All you need is a pair of dumbbells – go relatively heavy because your legs are the powerhouse of your body – and a bench, box or other stable surface. If you only have dumbbells, replace the hip thrust with the glute bridge.

How To Do This Workout

Labadini has programmed a workout made up of three circuits. Each circuit has a move aimed at the legs, a move targeting the glutes and a move that hits the core – the classic legs, bums and tums. Do each move for 60 seconds, then rest for 90 seconds at the end of the circuit. Perform each circuit three times in total.

Circuit 1

1 Dumbbell squat (legs)

(Image credit: Getty Images)

Time 60sec Rest 0sec

Stand with your feet hip-width apart, holding dumbbells by your shoulders. Engage your core and, keeping a flat back throughout, push your hips back and bend your knees to lower until your thighs are parallel to the floor. Push up through your heels to rise.

2 Dumbbell hip thrust (bums)

(Image credit: Getty Images)

Time 60sec Rest 0sec

Sit on the floor with your shoulder blades resting on a bench or box. Your knees should be bent and feet flat on the floor. Hold a dumbbell on your hips, keep your chin tucked in and core engaged, and drive up through your heels, pushing your hips up so your thighs are parallel to the floor. Your knees should not move forwards past your toes at any point. Pause, squeeze your glutes, then lower under control.

3 Plank (tums)

(Image credit: Getty Images / Jordi Salas)

Time 60sec Rest 90sec

Prop yourself up on your forearms and toes. Your elbows should be directly underneath your shoulders and your body should form a straight line. Keep your core, glutes and legs engaged. Hold this position.

Circuit 2

1 Split squat (legs)

(Image credit: Getty Images)

Time 60sec Rest 0sec

Adopt a split stance with one leg in front of the other, holding dumbbells by your sides or resting on your shoulders. Bend your knees to lower until your rear knee kisses the floor, then push up through your front heel to rise. Keep your back flat and core engaged throughout. After 30 seconds, swap the position of your legs.

2 Single-leg hip thrust – right leg (bums)

(Image credit: Getty Images)

Time 60sec Rest 0sec

Sit on the floor with your shoulder blades resting on a bench or box. Your knees should be bent and feet flat on the floor. Hold a dumbbell on your hips, keep your chin tucked in and core engaged. Lift your left foot off the floor and drive up through your right heel, pushing your hips up so your right thigh is parallel to the floor. Your knee should not move forwards past your toes at any point. Pause, squeeze your glutes, then lower under control.

3 Reverse crunch (tums)

(Image credit: Getty Images / Jose Luis Agudo Gonzalez)

Time 60sec Rest 90sec

Lie on your back and lift your legs off the floor, with a 90° bend in your knees. Move your knees towards your chest, extending your legs and lifting your hips and lower back off the ground. Pause, then slowly lower.

Circuit 3

1 Walking lunge (legs)

(Image credit: Getty Images)

Time 60sec Rest 0sec

Stand holding dumbbells by your shoulders. Take a big step forwards, then bend your knees to lower until both knees are bent at 90°. Your rear knee should be just off the floor. Push up through your front heel and, as you rise step, forwards and repeat the move. Keep your back flat and chest up throughout.

2 Single-leg hip thrust – left leg (bums)

(Image credit: Getty Images)

Time 60sec Rest 0sec

As above, but swap legs.

3 Plank drag (tums)

(Image credit: iStock / Getty Images Plus)

Time 60sec Rest 90sec

Adopt a high plank position on your hands and toes, with your hands directly under your shoulders and arms extended, with your body in a straight line and a dumbbell on the floor by your left hand. Keeping your body as still as possible, reach across with your right hand and drag the dumbbell to the right side. Repeat the move, dragging the dumbbell back to the left side with your left hand.

You Only Need Two Dumbbells To Complete These Eight Chris Hemsworth Workouts

Harry Bullmore — Mon, 05 Dec 2022 06:38:04 +0000

Centr, the fitness app from Chris Hemsworth-approved trainers, is one of the best workout apps. It does require a lot of commitment to get the most out of it, but it’s a real bonus to be able to pick and choose from some of the excellent workouts the trainers and Hemsworth himself share on Instagram (and, ahem, with Coach, such as this Centr Unleashed workout).

In the past two months the Thor actor has shared eight challenging workouts on Centr’s account, performed aboard a naval vessel for reasons which remain unclear.

One of our favourites uses just a pair of adjustable dumbbells – a Bowflex pair that feature in our selection of the best dumbbells as it happens – but still manages to work the legs, chest, back, core and more with a combination of free-weight exercises and challenging bodyweight movements.

It consists of nine moves to be performed back to back as a circuit, though mercifully there are 30-second rest periods after every third exercise and 60 seconds of rest after a full round. Once you’ve completed four rounds, you’re done.

Watch Hemsworth’s video below to find out which exercises await you, how they should be executed, and how many reps you have to perform of each one.

A post shared by Centr (@centrfit)
A photo posted by on

This workout is an example of high-intensity resistance training or HIRT – a training method Hemsworth is known to endorse and which features in the Centr app. We’re sure you’re already familiar with similarly-named HIIT workouts, which combine intense bouts of exercise with short rest periods to spike your heart rate, burning calories and improving your VO2 max. HIRT applies the same principle, but weaves in more resistance exercises to build muscle and strength, all while burning fat, making it a great way to develop a lean physique.

Other workouts in the series target your core, combine strength work with cardio, or ask you to struggle through 200 straight reps of five different exercises to join the 200 club.

If you find these workouts hit the spot, now’s a good time to sign up to Hemsworth’s app, because there’s a 25% discount running until 5th December. In fact it’s well worth signing up at full price, although bear in mind you’re getting more than just a workout app – rather a holistic exercise, nutrition and mindfulness plan. You can find out more in our Centr review.

Try This 15-Minute Dumbbell Workout For A Quick Endorphin Hit

Lucy Gornall — Mon, 26 Sep 2022 19:39:07 +0000

Lacking time? We know how that goes – but you can still boost your mood and maintain your fitness when the clock’s against you.

Movement coach Adam Kalotai has created a 15-minute dumbbell workout using the AMRAP protocol. The idea is to complete as many rounds of the exercises below as you can within the time allowed. The only proviso is that you must maintain good form throughout.

“These exercises help improve shoulder, core and hip stability,” says Kalotai. “Plus, they can help to develop power.”

The workout is easy to scale, too, by increasing or decreasing the dumbbell weight and the pace at which you work. Naturally, we’d encourage you to test your stamina and increase the intensity, although if you do make sure to add at least 10 minutes on to the session so you can include warm-up exercises first.

If you have a set of dumbbells and more than 15 minutes, try one of these dumbbell workouts. If you like this way of exercising, we have plenty more AMRAP workouts to get stuck into.

15-Minute Dumbbell Workout

Kalotai recommends what you consider medium-weight dumbbells. You want to be challenged, but you will still want to be moving at pace with flawless form in the final minutes of the session.

1 Devil press

(Image credit: Getty Images)

Reps 6

Place dumbbells on the floor in front of you. Keeping a flat back, hinge at your hips to bend down to take hold of the dumbbells with an overhand grip. Jump both feet backwards and drop your chest to the floor. Push back up and jump both feet forwards, then rise to stand and drive the dumbbells overhead in one fluid motion. Pause, then lower the dumbbells back to the floor and go straight into your next rep.

2 Dumbbell clean to thruster

Reps 9

Stand holding dumbbells by your sides with your feet just wider than shoulder-width apart. Engage your core and maintain a flat back throughout. Bend your knees and push your hips back to squat, then drive up, extending your hips and knees to generate the power to lift the dumbbells explosively. As the dumbbells rise, drop into another squat to “catch” them by your shoulders. Then drive up again, using your legs to press the dumbbells overhead. Pause, then lower back to the start.

3 Overhead dumbbell walking lunge

(Image credit: Getty Images)

Reps 12

Stand holding dumbbells by your shoulders. Engage your core and press the dumbbells overhead. Step forwards and lower into a lunge, bending both knees to 90°. Press up through your front heel and bring your rear foot forwards to move into another lunge.

4 Butterfly sit-up

(Image credit: Getty Images)

Reps 15

Put the dumbbells to one side. Lie on your back with the soles of your feet together, letting your knees fall to the sides. Using your core muscles, lift your torso and touch the floor in front of your feet with your hands. Lower your torso back to the floor under control.

7 Moves In 7 Minutes To Build Lean Muscle In Your Upper Body

Lucy Gornall — Tue, 09 Aug 2022 14:03:33 +0000

When time is of the essence, it’s useful to have a short routine you can fit into even in the shortest of breaks. This dumbbell workout created exclusively for Coach by Georgie Spurling, PT and founder of GS Wellness, is short and sweet, targeting the muscles in the upper body. It can also be repeated three or four times to work as a longer session.

“This workout uses time under tension to challenge muscles in the upper body,” says Spurling. “It also engages your core, and the moves strengthen stabiliser muscles as well as building muscle in the arms, back and chest. Spend one minute on each exercise with no breaks, and then rest before repeating.”

The beauty of this workout is that anyone can try it – just adjust the weight of the dumbbells to your level. And since it’s just seven minutes, the workout is well suited to doing at home. If you’re in need of weights, start your shopping with our recommendations of the best dumbbells. You may want to invest in a set of adjustable weights which are more versatile. As well as having a setting that’s heavy enough to provide a challenge for the leg exercises in this dumbbell workout plan, they will also have one light enough to suit many of the exercises below – when your muscles are going to be kept under tension for a minute, a light dumbbell begins to feel awfully heavy by the end of the set.

Upper-Body Dumbbell Workout

1 Rotator cuff dumbbell drop

(Image credit: Getty Images / Mayur Kakade)

Time 60sec

Hold light dumbbells with your palms facing forwards and your elbows at shoulder height and bent at 90°. Your upper arms should be out to the sides, as if you’re setting up to do a dumbbell overhead press. Rotate your upper arms, keeping them in the same position, to lower the dumbbells until your palms are facing the floor and your wrists are in line with your shoulders – don’t drop your wrists any lower than the elbows. Return the dumbbells to the starting position, then lower them straight down and back up. Perform this slowly and exhale on the way up.

2 Hug a tree

Time 60sec

Hold dumbbells out to the sides with your palms facing forwards and arms extended, so you form a letter T. Imagine there is a huge tree in front of you and “hug” it, bringing the dumbbells together and forming a circle with your arms. Then extend your arms back out to the sides, using the muscles in your back.

3 Decline alternate overhead press

(Image credit: Getty Images)

Time 60sec

Hold dumbbells above your head with your arms extended and palms facing forwards. Lower one dumbbell to shoulder height, letting your elbow flare to the side, then press it back up. Alternate sides with each rep.

4 Reverse flye

(Image credit: iStock / Getty Images Plus / Serhii Bobyk)

Time 60sec

Slightly bend your knees and hinge forwards from your hips to bend over, keeping your back flat. Hold the dumbbells below your chest, with your palms facing and a slight bend in your elbows. Raise the dumbbells out to the sides, keeping the slight bend in your arms. Lower slowly back to the start.

5 Renegade row

(Image credit: Getty Images)

Time 60sec

Adopt a high plank position, supporting your weight on your toes, with your hands holding dumbbells. Your hands should be directly under your shoulders and your body should form a straight line from head to heels. Engage your core and lift one dumbbell to your ribs, leading the movement with your elbow, then lower it under control. Aim to keep your hips as still as possible. Alternate sides with each rep.

6 Commando plank

Time 60sec

Put your dumbbells to one side. Start in a low plank position, supporting your weight on your toes and forearms, elbows directly under your shoulders. Place one hand under a shoulder and extend your arm, then repeat on the other side to finish in the high plank position. Reverse the movements back to the start. Keep your hips as still as possible as you move.

7 Press-up

(Image credit: Getty Images / Thomas Barwick)

Time 60sec

In a high plank position, bend your elbows to lower your body slowly – over a count of four – to the floor, then explosively push back up to the start. To make it easier, perform the press-up on your knees. To make it harder, lower all the way to the floor and briefly lift your hands up before pressing back up.