Beginners Full Body Dumbbell Workout You Can Do at Home 

If you are new to our full body dumbbell workouts and don’t know where to start, then this dumbbell workout exercise is for you. It is perfect for working the entire body. To get started, you just need All you need are a few sets of dumbbells and these basic exercises. 

You can use these exercises to hit the major muscles of your body such as chest, back, shoulders, arms, legs, and abs – all in a short period of time. 

Through this blog, we want you to get started fast and easy. And for that purpose we have put forward a list of classic exercises that you can do in a short period of time. 

This is a great workout option when you are crunched for time, but still want to get the job done.

Give a look to these Full Body Dumbbell Workouts for a perfect full-body dumbbell workout routine

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Chest Press:

Start your full body dumbbell workout with chest press. Along with the chest muscles it targets the triceps and shoulders too.

How to: Lie down on a bench holding the dumbbells over your chest. Now slowly lower your arms with dumbbells until your elbows make a 90° angle. Do 2 or 3 sets of 10 to 16 reps.

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One Arm Row:

After chest, go for the upper body muscles or more specifically the lat and the back muscles with the one-arm row. Moreover, you will be working your biceps too.

How to: Keep one of your feet on a step and the other on the floor. Bend your body a little but keep the back straight and squeezed. Hold the dumbbell in the hand corresponding to the foot placed on the floor. Leave your hand down and then in a rowing motion pull it up to the core level. Do 2 or 3 sets of 10 to 16 reps.

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Overhead press:

It is time to hit the shoulders, warm up your shoulders from the rows and then go for overhead presses for a muscular and powerful shoulder. Target the deltoid muscles and strengthen your shoulder muscles in no time.

How to: Stand straight keeping feet hip-width open, back straight and tightened. Grab your dumbbells with elbows bent in a goal-post position. Keep the hands at ear level and from there start moving the hands up pressing the dumbells over the head. Do 2 or 3 sets of 10 to 16 reps. That’s how you perform the Full Body Dumbbell Workout.

Hammer Curls on One Leg

Hammer curls are kinda difficult to do but as you practice your way through it, it seems to be great for not only the biceps but also for maintaining the body balance

How to: Grab dumbells in both hands with the palms facing inwards. Now start to curl the weights towards the shoulders. Now lower the dumbbells and repeat the same exercise for 2 to 3 sets of 10 to 16 reps.

Tip: You can also do this while standing on one foot if you have practice. It will help you in your body balancing.


Since we are talking about full-body workouts, triceps can’t be neglected. Kickbacks are exceptional for working on the triceps muscles covering the core too. 

Just make sure you bend the knees and brace the abs to support your lower back.

How to: Keep your back straight and bend the body a bit. Straighten your arm while holding a dumbbell in your hand. Now start to pull the elbows up to the body line. Hold the position for a few seconds and then repeat in the same way. Do 2 or 3 sets of 10 to 16 reps.


When done correctly, deadlifts can work wonders in shaping your lower body. It tones the hamstrings and glutes and works on the back too.

How to: Keep your feet at a hip-width distance and keep the weights in front of the body. Drop the weights slowly towards the floor by keeping the shoulders back and the back flat.


Squatting is a great exercise to toil your lower body muscles. Squats strengthen the pelvic muscles, works on glutes and tones the butt. Use this exercise in your total body workout to get better results.

How to: Grab your dumbbells in both hands and keep the feet hip-width away. Start to bend the knees down in a squatting position (The lower the better). Do 2 or 3 sets of 10 to 16 reps


Want to do something extra? We have the perfect exercise for you that is super effective in terms of working out. The lunges of course. They work on multiple body muscles leaving the body toned and strengthened.

How to: Place your feet at a hip distance or even more. Now step backwards and drop down your knee to touch the floor and bring it back up. Repeat the exercise in the same way. Do 2 or 3 sets of 10 to 16 reps.

Dumbbell lunges are perfect for Full Body Dumbbell Workouts.

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Bicycle crunch:

How can we forget the abs, right? Bicycle crunches exert immense strain on the upper and lower tummy, working the abs and obliques too.

How To: Lie down straight and bend the knees close to the chest. Start by alternatively touching the right elbow to the left knee and the left elbow to the right knee while giving your body a twist. Your motion will look somewhat like a running bicycle. Do 2 or 3 sets of 10 to 16 reps

Tip: Doing the crunch with a dumbbell can add extra pressure resulting in more pronounced abs.

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These are some of the easiest exercises for Full Body Dumbbell Workouts you can do to build a fit body. Remember, everyone finds it hard to start something but if you want to make exercise your routine, you have to do it on a regular basis and that’s how you get better at it and that’s how you will achieve your goals.

Image: Jessie’s YouTube Channel


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