To be inspired, here are some of our best exercises with just dumbbells:
Whether you are trapped indoors or using the hotel gym (perhaps your own home), there is no denying the effects of exercising with dumbbells. They are incredibly versatile and allow you to focus on the whole body or work on specific games. To increase the intensity of the HIIT circuit, turn on the light. Go hard to maximize hypertrophy, work over supersets or time under tension. They can replace dumbbells and kettlebells and help you achieve your goals, whether it's weight loss, weight, endurance or just a sportier looking body.
Not sure how many repetitions to go with? Use our repeat range guide. We highlight the benefits of using high repetitions (15+), low repetitions (5 or less) and medium repetitions (8-12) depending on your goals. See our favorite 30 dumbbell exercises below. Incorporate them into your training and start seeing results.
In the market for adjustable dumbbells? Read our guide to the best adjustable dumbbells to suit your needs.
1. Goblet Squat
Stand with your feet shoulder-width apart and hold the heavy barbell by its end with both hands on your chest. Squat as low as you can, keep your back straight and your chest up. Run your heels at the bottom of the squat and return to the beginning. That's 1 repetition. Repeat.
Professional Tip: You can also try sumo squats, tempo squats, and jump squats (light weight)
2. Stepup
For starters, stand perpendicular to a bench or other elevated surface that will place your thigh parallel to the floor when you climb it. Hold the barbell in each hand and stand on the bench, leaving the back leg hanging. Run your front heel while standing. Stop briefly and then slowly lower to the starting position. That's 1 repetition. Repeat.
Hint: You can also stand parallel to the bench and perform side steps
3. Turkish getting up
To begin with, lie face down on the floor and hold the barbell in your left hand with outstretched arm, eyes fixed on the weight, left knee bent with the foot set. Keep your right leg stretched out on the ground. Then push your left foot, turn to your right hip and rise to your right elbow. Push on your right hand and lift your back off the ground. Next, thread your right leg back into your knees. Your arm should still be blocked. From this position he kneels to take a deep breath, strengthen the core and jump forward to a standing position. Do the opposite to return to the home position. That's 1 repetition. Repeat.
4. Pullover
To begin, lie on your back on the floor and hold the barbell by its ends above your head with both hands. Squeeze the weight on your chest, then stretch back over your head and bend your elbows slightly. Continue until you feel a stretch in the laths, then pull the barbell back over your chest. Take a deep breath each time you lower the barbell. That's 1 repetition. Repeat.
5. Walking lunge
For a start, stand with your feet hip-width apart, holding a barbell in each hand, palms facing each other. Step one foot forward and lower your body until the back knee almost touches the floor and the front thigh is parallel to the floor. That's 1 repetition. Step forward with your hind legs and do another repetition. Repeat.
6. Side lunge
For a start, stand with your feet shoulder-width apart, holding a barbell in each hand, palms facing each other. Step sideways to one side, bend this knee to get into the lunge when you lower the dumbbells towards the ground. Cross your legs and return to the starting position. That's 1 repetition. Repeat and then replace the pages.
7. Lunge into the upper press
For starters, stand with your feet hip-width apart, holding the two dumbbells at shoulder level with your palms facing each other. Take a step forward in the lunge, lowering your body until your back knee almost touches the floor and your front thigh is parallel to the floor. Depress the front foot to return to the home position, and then press the weight over your head. That's 1 repetition. Repeat.
8. Tate Press
For starters, lie down on a bench or flat solid surface with dumbbells in each hand, arms outstretched to your chest and palms facing your feet. Point your elbows out and bend them to lower the weight almost to your chest so it forms an L shape. Stretch your elbows to return to your starting position. That's 1 repetition. Repeat.
9. Floor press
For starters, lie down on the floor and hold the dumbbells to your chest. Slowly lower your upper body to the floor and then stretch your arms so that the dumbbells are in the bench press position. Lower your elbows to the floor, taking care to maintain tension in the slats so that your arms are at a 45-degree angle to your torso. When the elbows touch the floor, extend your arms to the starting position. That's 1 repetition.
10. Arnold Press
Stand with your feet shoulder-width apart, a soft bend at your knees, keep dumbbells in front of your forehead, elbows at 90 degrees and palms facing you. Slowly open your arms wide so that your elbows are still at right angles, but your hands now turn out and squeeze your shoulder blades together while performing a military push (shown). Reverse the pattern. It is 1 rep. Repeat.
