This Total-Body Dumbbell Home Workout Gets It All Done in 9 Moves

Updated on 10/28/2022 at 2:00 PM

POPSUGAR Photography | Chaunté Vaughn

If you've decided you want to get strong without hitting the gym, a home workout with dumbbells is exactly what you should try. No matter what your favorite style of workout is, it's always a good idea to add strength training to your routine; doing dumbbell exercises or moves with other weights like kettlebells or a medicine ball can help you build muscle and improve muscular imbalances, strength, and power. Without a trainer or a follow-along workout, though, it can be tough to know which exercises to do or how to put them together to create an effective dumbbell workout.

To help you out, here's a total-body home dumbbell workout that will leave you feeling sweaty, strong, and sore in the best way possible. Moves include goblet squats, bent-over rows, and bicep curls — just to name a few. Just grab your weights, turn on your favorite playlist, and get ready to work.

Total-Body Home Workout With Dumbbells

Equipment needed: A set of medium-weight dumbbells. (Not exactly sure how much you should be lifting? Use this simple guide to choose the right weight.)

Directions: Before starting, be sure to do a dynamic warmup. This workout should be performed in trisets, meaning every set will have three exercises in it; complete the designated number of reps for exercise one, then move on to exercises two and three. Repeat the triset so you've done it three times in total. Then move on to the next triset. Try to take no more than 45 to 60 seconds of rest in between exercises and sets. Once you've completed the workout, be sure to cool down.

Triset 1, Exercise 1: single-leg deadlift with dumbbells: three sets of 10 reps on each leg
Triset 1, Exercise 2: bent-over row: three sets of 12 reps
Triset 1, Exercise 3: seated knee tuck: three sets of 12 reps
Triset 2, Exercise 1: goblet squat: three sets of 15 reps
Triset 2, Exercise 2: bicep curl: three sets of 12 reps
Triset 2, Exercise 3: elbow side plank: hold for 20 seconds on each side for three sets total
Triset 3, Exercise 1: weighted glute bridge: three sets of 12 reps
Triset 3, Exercise 2: dumbbell triceps extension: three sets of 12 reps
Triset 3, Exercise 3: seated Russian twist: three sets of 10 reps

Ahead, you'll find step-by-step instructions for how to do each exercise of this workout.

— Additional reporting by Lauren Mazzo

Triset 1, Exercise 1: Single-Leg Deadlift With Dumbbells

Stand with feet together, holding a dumbbell in each hand in front of your thighs. Lift your left foot slightly off the ground. This is your starting position.
Keeping your back flat and core engaged, lean your torso forward to lower the dumbbells to shin height while raising your left leg behind you, your left knee and hip facing the floor. Keep your shoulder blades pulled down your back.
Lower your left leg while lifting your torso to return to the starting position. That's one rep.
Do three sets of 10 reps on each leg.

Triset 1, Exercise 2: Bent-Over Row

Stand with feet hip-width apart holding a dumbbell in each hand. Hinge forward at your hips with your knees bent, holding the dumbbells, with straight arms, just in front of your legs. This is your starting position.
Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward, and try not to arch your back.
Slowly lower the weights back to the starting position to complete one rep.
Do three sets of 12 reps.

Triset 1, Exercise 3: Seated Knee Tuck

Start sitting on the ground or on a weight bench. Place your hands a few inches behind your back with your fingers facing forward. Your feet should be on the ground in front of you, knees bent toward the ceiling.
Lift both feet up off the ground and extend both legs as you simultaneously lower your upper body backward a few inches.
With control, bring your legs back to your chest without touching the ground with your feet. That's one rep.
Do three sets of 12 reps.

Triset 2, Exercise 1: Goblet Squat

Stand with your feet slightly wider than shoulder-width with your toes pointed slightly out. Hold a dumbbell at chest level with both hands.
Keeping your back flat, push your hips back, bend your knees, and lower your body as low as is comfortable, or until your thighs are parallel to the floor.
Press through your feet to extend your legs and return to the starting position. That's one rep.
Do three sets of 15 reps.

Triset 2, Exercise 2: Bicep Curl

Start by holding a dumbbell in each hand at the sides of your body, palms facing in.
Keeping your elbows close to your sides, slowly raise the dumbbells to your chest, so your palms are now facing your shoulders.
Moving with control, lower the dumbbells to return to the starting position. That's one rep.
Do three sets of 12 reps.

Triset 2, Exercise 3: Elbow Side Plank

Come into an elbow-plank position and roll to your right side, allowing your feet to roll as well so you're balancing on the outside of your right foot, stacking your left foot on your right.
Hold for 20 seconds on each side. Do three sets on each side.

Triset 3, Exercise 1: Weighted Glute Bridge

Lie face-up on a mat with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place a dumbbell horizontally on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
Lower down to the ground. That's one rep.
Do three sets of 12 reps.

Triset 3, Exercise 2: Dumbbell Triceps Extension

Stand with your feet hip-distance apart. Hold one dumbbell with both hands overhead, then bend your elbows to lower the weight behind your head. Keep your elbows tight next to your ears, and keep your core engaged.
Straighten your arms to lift the dumbbell into the air, then slowly bend your arms to lower. That's one rep.
Do three sets of 12 reps.

Triset 3, Exercise 3: Seated Russian Twist

Sit on the ground with your knees bent and your heels on the floor in front of you. Lean slightly back without rounding your spine. Hold a weight with both hands just below your chest.
Pull your navel to your spine, then twist slowly to the left. The movement is not large and comes from your ribs rotating, not from your arms swinging.
Inhale through the center, then rotate to the right. That's one rep.
Do three sets of 10 reps.