5 Dumbbell Exercises To Help Beginners Build Full Body Strength

You do not need a lot of equipment OR a gym to get stronger and add muscle! You can build full body strength using just dumbbells. Here are 5 of my go-to exercises for accomplishing this! These exercises are suitable for experienced beginners to advanced in terms of fitness level. I recommend having 3-6 months strength training experience but this is only a suggestion.

Whether you are looking to kickstart your fitness journey or revamp your current routine, these exercises will be a game-changer!

These exercises are in my Ultimate Full Body Program For Experienced Beginners To Intermediates.

If you do not have access to dumbbells, you can use band resistance or kettlebells.

#1) Goblet Box Squats

This exercise strengthens the quadriceps, glutes, and hamstrings, and improves lumbo-pelvic stability (think core). You can use a bench, box, or other stable household item.

If bodyweight feels comfortable you can add band or weight resistance. Be conservative with the resistance you select, and only progress when ready.

Coaching Tips:

Stand so you are fairly close to a bench, box, or other stable surface.

Hold a weight in your preferred position. For the duration of the exercise, keep the weight tight to your body. Pretend you are crushing oranges in your armpits.

Adopt your preferred foot width and position. Your head, torso, and hips should be in a stacked/level position.

Keep your weight centered over the middle of your feet the entire time. Your heels and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now take 1-2 seconds and perform a squat and sit down onto the surface.

When you are performing the squats, pretend you are “pulling” your body down with your legs. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

Press your body away from the floor and back to the top/starting position.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-12 reps.

#2) Half Kneeling Single Arm Bent-Over Rows

This exercise strengthens the mid and upper back, improves shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability (think core).

If you do not have a bench, you can use a table or other household item.

Coaching Tips:

Hold a weight in one hand, and place your other hand on a bench/another stable surface. Your shoulder should be roughly above your hand. Pretend you are suctioning or screwing your full hand and fingers to the bench.

Tuck your chin, and keep your neck in a neutral position.

Kneel on the bench on one side, and have your other foot on the floor. Hinge your hips back (pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall). Maintain this position.

Your head, torso, and hips should be in a stacked/level position. Maintain this position for the duration of the exercise.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.

Perform a single arm row.

Row up and back towards your hip versus pulling straight up, and do not use momentum.

During the row, think about drawing your shoulder blade in towards your spine (retract).

In the top position, pause for a count. Do not allow your elbow to flare out.

Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protract) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.

In the starting position, your elbow should be close to fully extended, but not hyperextended.

Pay attention to your supporting side. Push your body away from the bench and towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 10-12 reps per side.

#3) Single Leg Assisted Deadlifts

This exercise strengthens the posterior chain muscles (hamstrings and glutes), the muscles in the lower leg and foot, and improves lumbo-pelvic stability (think core).

This single leg deadlift variation is awesome as it requires less balance than regular single leg deadlifts. So you can use more weight, and/or do more reps!

If bodyweight feels comfortable you can add band or weight resistance. Be conservative with the resistance you select, and only progress when ready.

Coaching Tips:

Stand fairly close to a stable surface like a squat rack, door frame, etc. Lightly rest your hand on this surface. The entire time, you’ll lightly glide your hand down and up the surface as you perform the exercise. Use as little assistance from your upper body as possible.

Stand on one foot, and have a slight bend in your knee. Your head, torso, and hips should be in a stacked/level position.

Keep your weight centered over the middle of your foot the entire time. Your heel and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

On the non-working side, keep your knee bent at approximately a 90 degree angle, and close to the midline of your body. Maintain this position for the duration of the exercise. Squeeze/flex your glutes and hamstrings on this side.

Keep your arm rigid, and pretend you are crushing an orange in your armpit. For the duration of the exercise, your arm/weight should not travel ahead of your body.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Now take 1-2 seconds and hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

Don’t think about going as “low as possible.” MANY people make this mistake and instead “hinge” by rounding their back, collapsing their chest, squatting, or a combo. Instead think about moving backwards with your hips.

When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

When you reach your full range, use your hamstrings and glutes and press your body away from the floor and back to the top/starting position. Use a range where you can maintain proper form.

Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-10 reps per side.

Build full body strength and muscle, mobility, and athleticism with mostly dumbbells, your bodyweight, and some bands. For experienced beginners to intermediates in terms of training experience and ability, and also coaches. Home workout friendly, and great for gym workouts!

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#4) Floor Presses

This exercise strengthens the chest, shoulders, and triceps, improves shoulder and scapular controlled mobility, and lumbo-pelvic stability (think core).

The position of your shoulder blades/scapular movement you choose to adopt during this exercise should depend on your intention for carryover. If you wish for a greater carryover to your push-ups, you may do as I’ve instructed here. If you wish for a greater carryover to your bench press, you may keep your shoulder blade pinned.

Coaching Tips:

Lie on your back on the floor, and bend your knees. Your head, torso, and hips should be in a stacked/level position.

Adopt your preferred foot width and keep your shins so they are in a relatively vertical position. Drive into the floor with your feet.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug, and flex your glutes.

Now extend/straighten your elbows and press the weights.

In the top position, your wrists, elbows and shoulders should be in a stacked position, and the weights should be over your armpits. In the top position (with how I’m coaching this variation), your shoulder blades should be protracted (spread apart from your spine and around your ribcage).

As you are performing the press, think about moving your shoulder blades away from your spine and around your ribcage. Do not keep them pinned.

Gain a moment of control in the top position, then lower the weights to the bottom position with control. You can imagine you are rowing the weights down, but do not overdo this movement.

In the bottom position, do not allow your elbows to flare out, and your forearms should remain in a vertical position. Stop the movement right before your upper arms touch the floor.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 10-12 reps.

#5) Kickstand Glute Bridges

This exercise strengthens the glutes, improves lumbo-pelvic stability (think core), and helps bridge the gap between double leg and single leg glute bridges.

Coaching Tips:

Lie on the floor. Your head, torso, and hips should be in a stacked/level position.

Bend both knees to roughly a 90 degree angle. Your feet should be roughly hip width apart.

On the working side, place your foot so it is roughly in line with your outer hip. Don’t cheat by placing your foot so it is well inside your hips. Many people do this to compensate!

Now walk one foot forward so your heel is in front of the back foot/working side, or is in line with the toes on this side.

Use as little or as much assistance from the front/supporting side as needed. Ideally, your working side should be doing 75% or more of the work.

Keep your arms on the floor, and point your forearms up towards the ceiling. Or if you are using weight, keep your upper arms on the floor, and lightly support the weight using your hands. Aim to use as little support from your upper body as possible.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and lightly close the space in your midsection/think about wrinkling the front of your shirt like you would during a dead bug.

Extend/lift your hips by pressing through the back of your foot and using your glutes, NOT by arching your lower back.

In the top position, your body should form a straight line from your shoulders to knee. Pause for a count and really flex your glutes.

Return to the starting position with control.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked/level position.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-10 reps per side.

Build STRONG and muscular legs, glutes, strong core muscles, mobility + athleticism with mostly dumbbells, your bodyweight and some bands! Currently being followed by THOUSANDS of people in at least 50 countries. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!

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