{"id":66091,"date":"2021-12-16T07:15:30","date_gmt":"2021-12-16T12:15:30","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=66091"},"modified":"2021-12-17T10:25:04","modified_gmt":"2021-12-17T15:25:04","slug":"total-body-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/total-body-dumbbell-workout\/","title":{"rendered":"20-Minute Full-Body Dumbbell Workout to Build Muscle All Over"},"content":{"rendered":"

\"\"<\/a><\/p>\n

There\u2019s no piece of workout equipment that can make you feel more powerful<\/a> and strong<\/a> than a pair of dumbbells. They give you freedom of movement<\/a> and force you to recruit more muscles at once. That\u2019s why they\u2019re the preferred choice for total-body workouts<\/a>.<\/p>\n

But in order to get the most out of your dumbbell workout and ensure that you\u2019re moving safely and efficiently, maintaining proper form is key. Ben Booker, lead trainer of Daily Burn\u2019s Live to Fail program<\/a>, says, \u201cWhen you can\u2019t follow a smooth up and down motion, or the weight gets squirrely, then drop the weight to get the form right.\u201d<\/p>\n

As you get stronger, your heavy set of dumbbells will feel lighter, and you can increase weight by five-pound increments. \u201cIt\u2019s called progressive overload<\/a>; you\u2019re going to slowly add weight and it should be done within a targeted rep range,\u201d Booker says.<\/p>\n

RELATED: <\/strong>Strength Training for Beginners: 4 Must-Do Exercises<\/a><\/p>\n

20-Minute Total-Body Dumbbell Workout for Beginners<\/h2>\n

Ready for a full-body tune up? Working your glutes, arms, chest and back, these four fundamental dumbbell exercises focus on targeting major muscle groups. Booker recommends starting with four sets of six to eight reps.<\/p>\n

1. Dumbbell Squat<\/strong><\/h3>\n

\"Dumbbell<\/p>\n

Targets:\u00a0<\/strong>Quads, hamstrings, and shoulders.<\/a>
How to:\u00a0<\/strong>Stand with your feet about shoulder-width apart, holding a\u00a0dumbbell<\/a> in racked position with elbows bent and the dumbbell at shoulder height\u00a0(a)<\/strong>. Lower your butt down and back into a squat, keeping your weight in your heels. The dumbbell should stay directly over your feet\u00a0(b)<\/strong>. Stand back up and repeat, keeping your back flat and chest tall\u00a0(c)<\/strong>.<\/p>\n

2. Glutes Bridge Chest Press<\/h3>\n

\"Dumbbell<\/h3>\n

Targets: <\/strong>Glutes and chest.<\/a>
How to: <\/strong>Lie down on the ground with your feet flat and knees bent. Hold onto a dumbbell in each hand and keep them shoulder-distance apart (a)<\/strong>. Press your hips and lower back up into a bridge<\/a> so they\u2019re off the ground. Keeping your torso and thighs aligned, press the dumbbells up above your chest, palms facing away from your face (b)<\/strong>. Bend your right elbow to lower the dumbbell down to your chest, keeping the left arm raised (c)<\/strong>. Push the right dumbbell back up to starting position and repeat with the left arm (d)<\/strong>.<\/p>\n

RELATED: <\/strong>The Strength Workout Every Woman Should Be Doing<\/a><\/p>\n

3. Single-Arm Dumbbell Row<\/h3>\n

\"Dumbbell<\/p>\n

Targets: <\/strong>Rhomboids, lats<\/a>, shoulders, and biceps.
How to:<\/strong>\u00a0Stand behind a plyo box with your right knee on top of it and your left foot behind you. Grasp a dumbbell in your left hand and bring your torso foward you so your back is flat and parallel to the floor. Put your right hand on the box (a)<\/strong>. Pull the dumbbell back towards the left side of your chest to perform a row, squeezing your shoulder blades together (b)<\/strong>. Lower your left arm back down, and then switch sides (c)<\/strong>.<\/p>\n

RELATED: <\/strong>3 Quick Triceps Exercises for Sculpted Arms<\/a><\/p>\n

4. Seated Triceps Extension<\/h3>\n

\"Dumbbell<\/p>\n

Targets: <\/strong>Triceps.
How to:<\/strong>\u00a0Sit on a plyo box and hold one dumbbell in each hand. Press them directly overhead with your palms facing each other, chin up and elbows right by your ears (a)<\/strong>. Lower the dumbbells behind your head, while keeping your elbows by your ears (b)<\/strong>. Straighten your arms and return to the starting position (c)<\/strong>.<\/p>\n

Read More
<\/strong>How to Get Toned Arms With 6 Easy Exercises<\/a>
275 Bodyweight Exercises to Shake Up Your Workout Routine<\/a>
HIIT It Hard with These 27 Beginner Workouts and Tips<\/a><\/p>\n\n\n

Not a Daily Burn member? Sign up at dailyburn.com<\/a> and start your free 30-day trial today.<\/strong><\/p>\n\n\n\n

Originally published on February 3, 2018. Updated on December 16, 2021<\/em><\/p>\n\n\n\n

GIFs by Daily Burn Live to Fail<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Whether you’re at home or at the gym, this dumbbell workout targets every major muscle group using minimal space. From chest to back to legs, you’ll build total-body strength. <\/p>\n","protected":false},"author":90,"featured_media":68743,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,6,14,301],"tags":[430,289,281,341,343,100],"class_list":["post-66091","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-fitness","category-strength-training","category-workouts","tag-daily-burn","tag-exercise","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/66091","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=66091"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/66091\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/68743"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=66091"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=66091"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=66091"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}