Workouts with Dumbbells

Basic Full-Body Workout

You can do upper and lower body in the same session, or split them onto different days. This routine is built around dumbbells so you can train almost anywhere and keep building strength safely.

If you currently have pain or a recent injury, please get cleared by your medical or physical therapy provider before starting.
Never push into sharp, burning, or shooting pain. Use an easier version or a smaller range of motion and keep everything pain-free.
Move slow and with control. Breathe normally. Adjust the dumbbells so the last 1–2 reps of each set (around 8–12) feel challenging but still pain-free. To make things easier, use lighter weights; to make them harder, add a bit more weight or pause 1–2 seconds at the hardest part of the movement.

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Dumbbells · Warm-up

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