The Full-Body Dumbbell Workout Program At Home

For Legs and Glutes: Romanian Deadlift (RDL)

It’s easy to prioritize the chest, arms, and even quads, but wise lifters maintain strong hips and glutes in their programs. This shouldn’t change when you train with limited equipment.

Workout A. Dumbbell RDL

1. LTurn the dumbbells 45 degrees to shift more of the weight toward your center of gravity. This reduces tension on your lower back without compromising the training effect for your hams and glutes.
2. Start with a soft knee bend and hinge forward at your hips while keeping a neutral spine.
3. Descend with control until you reach your hip flexion end range.
4. Reverse direction and lockout at your hips, not your lower back.

Do 4 sets of 10-15.

Workout B. Sumo RDL

This variation hits your hamstrings from a different angle.

1. LSetup in a wide-foot stance and hold the dumbbells close together with a neutral grip.
2. Start with a soft knee bend and hinge forward at your hips while keeping a neutral spine.
3. Descend with control until you reach your hip-flexion end range. Reverse direction and lockout at your hips, not your lower back.

Do 4 sets of 10-15.

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For Arms: Curl and Skull Crusher

Dumbbells provide unlimited direct arm training options. Many lifters use sloppy form and load too heavily to control. Take this opportunity to break bad habits and use strict form.

Workout A. Dumbbell Curl

1. Start each curl with your palm facing forward with your elbow fully extended.
2. Ditch the half hammer curl and stretch both bicep heads under load through a full range of motion.
3. Flex your elbow and curl the weight with minimal shoulder movement.
4. Emphasize the negative by slowing it down for added mechanical tension.
5. Pause on each side as you alternate arms.

Do 4 sets of 12-25.

Workout B. Dumbbell Skull Crusher

1. LLay on the floor and hold the dumbbells with a neutral grip.
2. Begin with arms extended to the ceiling.
3. Choose a humerus angle close to 90 degrees from your body.
4. Hinge at the elbows and lower the weights to the sides of your head while keeping your shoulders stable.

Individual dumbbells will be less stable than using a bar, necessitating lighter load. Do 4 sets of 10-20.

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The Good News

It doesn’t take much training volume to maintain muscle mass. You may even find yourself making modest gains.

When faced with limited tools, you retain a choice of attitude. You can fixate on what’s missing, or you can be grateful for the tools you have and take the opportunity to refine your technique and immerse yourself in a different style of training.

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