1. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. Dumbbell pistol squat. Single-arm. There are literally an unlimited number of routines you can put together with just a handful of these exercises. between sets) + 4 more exercises BodyFit $6.99/month. In this at-home workout with dumbbells, we’ll perform seven exercises as a circuit. Bend your knees and move your butt backwards again, and lower the dumbbell back to the floor, still keeping your back straight. Incorporate a few of these dumbbell butt exercises into your usual routine, or pick four or five to create your own circuit. Dumbbell exercises and dumbbell workouts allow complicit muscles to grow in strength together and prevent muscle groups from developing independently and out of sync. Stand with feet hip-width apart, holding a dumbbell sideways with both hands. 3 sets, 10-12 reps (per arm, rest 60 sec. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. How This Total-body, At-home Dumbbell Workout Works. Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. Do three rounds total. Besides saving space, dumbbells provide a complete total-body workout in minimal time. Try starting with 2 to 3 sets of 8 to 12 reps for each one. The Ultimate Dumbbell Triceps Workout. Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. Related article: The 4-Week Dumbbell Workout Plan Part 4: Shoulders This exercise isn’t for the faint of heart (so, beginners, try it sans dumbbells first). The dumbbell exercises below have been divided into the major muscle groups of the body. 8. Sets: 3 Reps: 8. Techniques Commonly Used Since dumbbell exercises generally do not isolate muscles, “cheating” can be very tempting. Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. Tricep Dumbbell Kickback.