If you want to gain strength without exercising for hours, use this full body dumbbell workout for strength.
You can become stronger than you’ve ever been using this dumbbell workout. It strengthens every muscle in your body.
Just make sure you use dumbbells that are challenging for your strength level. Consider investing in adjustable dumbbells if you don’t already have them.
This full body dumbbell workout can also help you lose unwanted fat. It burns a lot of calories and keeps your metabolism elevated for hours after the workout.
Since it only takes 11 minutes to complete this workout, you can do it twice a day. Do it in the morning after waking up and in the evening.
If you don’t have dumbbells use water bottles for resistance. Lastly, watch your form while performing the exercises. The demonstrations below the video will show you how to perform the exercises in the full body dumbbell workout for strength.
Combine this dumbbell workout with these 15-minute fat-blasting workouts.
Full Body Dumbbell Workout for Strength
Alternating Lunge Presses
Doing lunges regularly can quickly strengthen your lower body, especially if you add dumbbells. But instead of simply holding the dumbbells, do a press every time you lunge forward.
The presses will activate your shoulders, triceps, and trapezius muscles. While the lunges mainly target your quads, hamstrings, and glutes.
Remember to keep your torso upright. Bending forward puts pressure on your spine and may lead to back pain.
Also, maintain proper form while lunging forward, avoid the mistake of extending the front knee past the toes as you lunge.
Single Arm Dumbbell Swings
You need a heavier dumbbell for this exercise. It strengthens your arms, core, and butt muscles.
It’s important to keep your feet wide apart to avoid hitting your knees with the dumbbells. Also, squeeze your butt every time you raise the dumbbell.
Keep your back straight as you bend forward and the knees slightly bent.
Squat Curl to Presses
This is one of the most rewarding exercises in this full body dumbbell workout for strength. It targets your legs, arms, shoulders, and trapezius.
Make sure you squat properly by keeping your back straight. And avoid extending your knees past the toes as you squat.
It could also help to use heavier dumbbells for this exercise.
Lunge Dumbbell Curls
This unique exercise strengthens your legs and arms at the same time. Get in the lunge position and then do biceps curls.
Remember to keep your back straight and perform the curls slowly. Doing the curls too fast can prevent you from making major strength gains.
You can make the exercise easier by slightly bending your knee instead of doing a full lunge.
Dumbbell Bend Over Rows
Add this exercise to your dumbbell workouts to strengthen your arms, back, and leg muscles.
Make sure you extend your arms until they are straight on each rep. Then pull the dumbbells until your elbows are beside your ribcage.
Use heavy dumbbells and keep your neck in its neutral position.
Dumbbell Floor Presses
You’ve probably done dumbbell presses on a bench but did you know you can also do them on the floor. Only that you’ll have a narrower range of motion.
This exercise will activate your shoulders, triceps, and chest muscles. Perform the exercise slowly and use heavy dumbbells.
Dumbbell Crunch Reaches
I would bet you want to activate your ab muscles. Well, this workout is ideal for you.
The dumbbell crunch reaches target your rectus abdominis. They’re more rewarding than regular crunches because they have more resistance and a wider range of motion.
Remember to control your motion while returning on the floor. Don’t just let your back fall.
Sitting Dumbbell Twists
This exercise works your ab and oblique muscles. Simply sit on the floor and then lean back. Keep your knees bent at 90 degrees.
While in that position, grab a dumbbell with both hands and then start moving it from one side of your stomach to the other.
Avoid moving your head from side to side. Only your shoulders should be tilting.
The Bottom Line
Doing this full body dumbbell workout for strength will dramatically change your life. It will make you, leaner, stronger, and happier.
Do this workout at least 3 times before trying a new one.
I have to warn you that exercising without a plan is a sure way to fail. If you don’t have a workout plan, follow this simple 28-day home workout plan with short intense workouts.