Top 10 Adjustable Dumbbell Exercises for a Full Body Workout
13/10/25
Adjustable dumbbells are the unsung heroes of home and studio gyms: space-saving, versatile, and effective. Whether you're tight on space or just prefer simplicity, a single pair can deliver a complete full-body training experience. At CYC Fitness, we regularly design strength spaces even with minimal equipment, and adjustable dumbbells are at the heart of that philosophy.
Here are our top 10 dumbbell exercises to target every major muscle group, enhance movement, and build balanced strength.
1. Goblet Squat
Targets: Quads, glutes, core
Hold one dumbbell close to your chest and squat down, keeping your elbows inside your knees. This variation helps improve squat mechanics, especially for beginners, and builds leg strength with a core engagement boost.
2. Renegade Row
Targets: Back, core, arms
Get into a plank position, gripping your dumbbells. Row one dumbbell toward your waist while stabilising your body. It’s a challenging move for anti-rotation and upper-body control.
3. Dumbbell Romanian Deadlift
Targets: Hamstrings, glutes, lower back
Hold two dumbbells in front of your thighs, hinge at the hips with a flat back, and lower them down your legs. Great for posterior chain strength and mobility.
4. Dumbbell Thruster
Targets: Legs, shoulders, core
A front squat into an overhead press. It’s a full-body compound movement that raises your heart rate and builds power. Perfect for time-efficient conditioning.
5. Chest Press on Floor or Bench
Targets: Chest, triceps, shoulders
Lie on the floor or a bench and press both dumbbells upward. Use a neutral grip for shoulder-friendly pressing. A staple for upper-body strength.
6. Bent Over Row
Targets: Lats, rhomboids, biceps
With a slight knee bend and hips hinged back, pull the dumbbells toward your ribcage. Keep elbows tight to the body and squeeze your shoulder blades together.
7. Dumbbell Step-Up
Targets: Quads, glutes, hamstrings
Holding dumbbells by your side, step onto a bench or box. Drive through your front heel and keep your torso upright. A great unilateral leg exercise for balance and power.
8. Dumbbell Lateral Raise
Targets: Shoulders
With arms slightly bent, raise the dumbbells to shoulder height. Focus on control and avoid swinging. Builds width and definition in the delts.
9. Split Squat or Bulgarian Split Squat
Targets: Legs, glutes, core stability
With one foot elevated behind you, lower into a lunge holding dumbbells by your side. It challenges balance and strength, especially through the glutes.
10. Dumbbell Russian Twist
Targets: Obliques, abdominals
Sit with knees bent, heels lifted or grounded, and twist side to side with the dumbbell. Go slow and controlled to activate the core effectively.
Tips for Programming Your Dumbbell Workout
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Structure: Choose 4–6 of these exercises per session.
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Sets & Reps: 3–4 sets of 8–15 reps depending on the goal (strength, hypertrophy, endurance).
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Tempo: Slow down the eccentric (lowering) phase for more time under tension.
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Rest: 30–60 seconds between exercises or circuits.
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Split Training: Alternate upper/lower body days or do full-body 2–3 times a week.
Why Adjustable Dumbbells?
Adjustable dumbbells save space without sacrificing load variety. With quick weight changes, you can move between exercises efficiently—ideal for supersets or circuits. Look for:
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Easy-to-use adjustment mechanisms
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Flat design for floor movements
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Durable grip and balanced feel
At CYC Fitness, we supply premium adjustable dumbbells that integrate seamlessly into both compact and high-performance training environments.
Final Thoughts
You don’t need a room full of machines to build a strong, capable body. With a pair of adjustable dumbbells and the right programming, you have a full gym in your hands.
Ready to train smarter? Let us help you design a functional, motivating space with the best gym equipment to support your goals.
Talk to our team
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