Ever wish one workout could do it all? The short answer: a full body dumbbell workout is your ticket. With just a pair of best-selling dumbbells, you’ll build strength, size, and endurance—no fancy machines required. Keep reading to discover simple moves that hit every muscle from head to toe.
Ever feel like you don’t have time for a long workout? That’s where a full body dumbbell workout comes in. You hit chest, back, arms, legs, and core in one go. It’s not about spending hours—it’s about getting more done in less time.
Isolation training has its perks, but beginners and busy lifters thrive on full body sessions. They build muscle faster, improve strength evenly, and maximize efficiency. With just a pair of dumbbells, you’ll see progress without the grind of five-day splits.
The best part? You don’t need fancy equipment. Grab a pair of Troy urethane dumbbells in your living room or train at the gym—it’s all the same. Dumbbells are portable, adaptable, and perfect for both spaces.
Think dumbbell bench press, overhead press, and close grip presses. These lifts develop strength, stability, and power for pushing movements.
Your back grows stronger with dumbbell rows. Add standing curls, hammer curls, or Zottman curls to work the biceps alongside pulling patterns.
Goblet squats, stiff-legged deadlifts, lunges, and step-ups will challenge every muscle below the waist. Throw in hamstring curls for a complete leg session.
Your abs don’t just get trained directly—they stabilize every rep. Farmer’s carries and planks with dumbbells crank up that stability and conditioning.
Great for beginners and pros alike. The goblet squat teaches good form, while other dumbbell squat variations add strength and balance challenges.
Few moves work as many muscles at once. Deadlifts target hamstrings, glutes, and back. The stiff-legged version emphasizes hamstrings for extra tension.
A staple for chest and triceps. Mix it up with incline or reverse grip presses for different angles and muscle activation.
Want a strong back? Rows are the answer. The one-arm dumbbell row is especially great for fixing imbalances.
Few things burn like lunges. Add walking or step-up variations for intensity and balance.
This builds shoulders and core stability. Military press variations help keep posture strong while stacking muscle.
A classic move. Standing curls add size, hammer curls bring forearm strength, and Zottman curls combine both.
Triceps power pressing strength. These extensions are the secret to stronger lockouts on presses.
The detail work for shoulders. Lateral raises carve width, while rear delt flys balance posture.
Perfect for shaping the chest. Control is key—lighter weights, more tension.
Often overlooked, but hamstrings make or break leg strength. Add these for balance.
Pick up a heavy set of Troy pro style dumbbells and walk. Simple, brutal, effective.
Goblet squat — 3x10
Dumbbell bench press — 3x10
One arm dumbbell row — 3x12 per side
Standing dumbbell curl — 3x10
Farmer’s carry — 3 rounds
Dumbbell deadlift — 4x8
Dumbbell military press — 3x10
Dumbbell lunge — 3x12 per leg
Dumbbell flys — 3x12
Seated dumbbell extension — 3x10
Pair moves together for nonstop intensity:
Dumbbell squat + bent over row
Dumbbell step up + overhead press
Hammer curl + lying extension
Mix push, pull, and leg moves, then finish with core. Simple formula: one push, one pull, one leg, one accessory, one core.
Choose a weight that challenges but doesn’t break form. If your last two reps aren’t tough, go heavier.
Exhale when you lift, inhale on the way down. A steady tempo means safer, more effective reps.
Don’t cheat yourself with sloppy form. Keep movements controlled and posture tight.
Balance is key. A push, a pull, a leg, plus core keeps your body evenly trained.
From 5 lbs to 150 lbs, these are our best-selling dumbbells. Perfect for any fitness level.
Good grip and balanced weight prevent injuries. Durable dumbbells like Troy urethane and York cast iron last for years.
Popular picks include Troy rubber dumbbells, VTX, and Pro Style dumbbells. All available with bulk discounts.
Invest once and train forever. A good dumbbell set beats years of gym fees.
The more you buy, the more you save. Bulk orders come with custom deals.
Every week, a fresh discount code keeps savings rolling.
Squats, presses, rows, lunges, curls, and extensions—together they hit every muscle. That’s why a full body dumbbell workout is the smartest way to train.
Dumbbells are versatile, cost-effective, and powerful for both home and gym workouts.
And with our best-selling dumbbells—Troy, York, VTX, and Pro Style—you’ll always have reliable gear to build strength and size.
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