Full Body Dumbbell Workout

By Buda Juice

Full Body Dumbbell Workout

Doesn’t it seem like the winter flew by? Summer is so close you can practically smell the sea. As this year was hard on all of us who love to train, it is not easy to get that perfect fit body. That is why we came up with a perfect full body dumbbell workout that you can perform even at home. The only thing you will need is a little bit of space in your living room and obviously a dumbbell.

Let’s get that healthy and fit body together. 

Things to keep in mind

With each exercise, the main thing you need to keep an eye on is muscle contraction. Do not do the movements just for the sake of it. To perform a quality full body dumbbell workout you need to forget about how much weight you are lifting. As a sign in my gym says - leave your ego at the door. 

As this is a full-body workout, we will focus more on reps and contraction rather than weights. Use light to moderate weight depending on your experience. 

Firstly you need to warm up and stretch. I can not stress enough how important that is. We want to avoid injuries. Once you have that sweat going, start with the exercises. 

Let's start with the Full Body Dumbbell Workout!

Exercise 1

Dumbbell squats

 Hold the dumbbells down by your side. Slightly bend your knees, keep your neck aligned with your spine. Do not raise your head up while squatting down. You can hurt your neck like that. Shoulders locked. Think of your arms like hooks. Squat down as low as you can go, with your knees and your feet facing forward at all times. Raise up slowly. You need to activate your hamstrings, glutes, and your quads. The secondary muscle is your lower back so don’t be surprised if you feel tension there too. 


full body dumbbell workout


Exercise 2

Dumbbell stiff leg deadlift

As we already activated the lower back, we will continue with it. Place your dumbbells slightly in front of your body. Again, think of your hands as hooks, no do not use them except for holding the dumbbells. Shoulders and feet have to be the same length apart. Your spine and your neck need to be aligned. Bend your body in your hips and try to keep your back as straight as possible. Do not raise your head. When you raise up, focus on your lower back and your glutes and hamstrings. Squeeze your glutes while raising up. 

Exercise 3 

Biceps curls

Start with grabbing the dumbbells and leave them resting at the sides. This exercise is performed from your elbows, but elbows must not move sideways or up and down. This is an isolation exercise so we will focus just on our biceps. Raise your arm up one at a time, so it is close to your shoulder. Focus on contracting the biceps and try to minimize shoulder movement. If you are moving your shoulder too much, use less weight. Once you raise the dumbbell, do not loosen up your biceps, keep squeezing. Lower it as slow as you can, then repeat with the other arm. 

Exercise 4


One of the basic exercises along with deadlifts and squads. With this exercise, we will use just the body weight. Lie down on your belly, place your hands in a line with your shoulders, your back straight. Your legs have to be aligned with your shoulders, not wider than that. Lift your body up, and activate your chest. Try to keep as less stress on your shoulders and triceps. But, in this exercise, the triceps is your secondary muscle that will be somewhat activated. 

Exercise 5

Skull crushers

It sounds worse than it is. It’s called that because people use too much weight and then they hit their head. So lightweight on this one.  It’s also called the triceps extension. Since we activated our triceps in the previous exercise, this is the perfect one to finish our triceps. Lie down on the floor, on your back or on a bench if you have it. Same as biceps curls, this is an isolation exercise. 

Lift the dumbbells above your head. The movement will be just from your elbows. Lower the dumbbells in your elbows so that the dumbbells are behind your head. Then lift them straight up while contracting your triceps. Do not lock your elbows once you lift the dumbbells. Instead, just keep them bent slightly so you keep the tension on your triceps. 

Exercise 6 

Lateral fly

This exercise can be done while standing or sitting down. Grab the dumbbells and place your arms on the side. Then lift the dumbbells until your arms are parallel with the ground. Focus on your shoulders and try not to use your forearms as much. The movement has to be as slow as possible. Start with lighter weights. 


Always focus on contraction. Control your breathing. Every time you activate the muscle, exhale out. For example, when you do push-ups, every time you raise your body up, you exhale out. This is a full body dumbbell workout that will give you results. Remember to feed your body after the workout. The workout is not complete without it . Our Workout Pack will refuel your body and help you with recovery. 

Exercise 1 - dumbbell squats - 3 sets - 12 to 15 reps

Exercise 2 - dumbbell deadlift - 3 sets - 12 reps

Exercise 3 - biceps curls - 3 sets - 8 to 10 reps each arm

Exercise 4 - push-ups - 3 sets - to failure

Exercise 5 - skull crushers - 3 sets - 12 to 15 reps

Exercise 6 - lateral flys - 3 sets - 12 reps.

1-minute rest in between sets and 3 min rest in between exercises.  

Enjoy the full body dumbbell workout and see you on the beach!


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