June 17, 2022
Whether you’ve got limited equipment at home, are a bit shy at the gym, or are just looking to keep things simple, these are some of the best, most dynamic moves you can do using only a set of dumbbells. If you are sticking to just one set, make sure you pick a weight that’s comfortable yet challenging for you.
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Dumbbells-Only Upper Body
💪🏼 Arnold Presses
With wrists facing forwards, press the dumbbells up above your head, then lower them to create a 90° bend in the elbow, bringing the arms nearly together in front of your face, before returning them back to neutral.
💪🏼 Renegade Rows
In a high plank position with dumbbells in both hands, alternate rowing each dumbbell upwards while keeping the hips square.
💪🏼 Chest Flies
Lying on your back on either a bench or the ground, hold both dumbbells straight above your face, and with a slight bend in the elbows fly the hands outwards and back in.
💪🏼 Hammer Curls
Holding both dumbbells with thumbs facing upwards, curls the weights towards the chest. Try holding one dumbbell suspended in front of you while completing the set on the other arm, then repeat on the other side.
💪🏼 Upright Rows
Standing up straight holding both dumbbells overhand, pull the weights up towards the chin leading with the elbows.
Dumbbells-Only Lower Body
🍑 Goblet Squats
With a wide-set stance, squat up and down while holding a dumbbell in both hands between your legs.
🍑 Bulgarian Split Squats
In a split stance, balance your back leg on a bench, and lunge up and down while holding one or both dumbbells.
🍑 Glute Bridges
With your back on the ground and a dumbbell placed gently on your hips, raise your hips up and down, squeezing the glutes at the top.
🍑 Romanian Deadlifts
Standing with dumbbells in both hands, hinge your hips backwards and lower the weights, keeping a tense core and shoulders back, before returning to a standing position.
🍑 Weighted Step-Ups
Step up onto a bench with dumbbells in both hands. Repeat the entire set on one side before moving on to the other side, or alternate sides throughout the set.
Combine any three to five of the above moves to create an effective muscle-building workout circuit.
You don’t need to invest in a ton of fancy equipment and machines to build your fittest body – a good pair of dumbbells can be all you need to become your strongest self. By consistently increasing the weight you use and/or the number of reps you complete over time – otherwise known as progressive overload – you’ll continue gaining muscle.
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