Two Dumbbell Workout

Author

Men's Fitness Staff
December 17, 2024

HOME WORKOUT

The two dumbbell workout, featuring just dumbbells, shows you don’t need a lot of kit to get a good workout.

1. Deadlift

MUSCLES WORKED

glutes, hamstrings, quads, calves, core, traps, rhomboids, lats

  • Stand tall with soft knees, shoulders back and a pairof dumbbells at your side.

  • Press your hips back, keep your chest up and slowly lower the dumbbells towards the ground.

  • Once the dumbbells are midway down your shin, pause, squeeze your glutes and return to the starting position.

2. Two Dumbbell Push-up

MUSCLES WORKED

pecs, triceps, delts, core

  • Assume the usual push-up position with your hands and feet slightly wider than shoulder-width apart. 

  • Keeping good form, lower your torso until your chest lightlytouches the floor. 

  • Push back up to the start position, then drive your hips up in the airwhile simultaneously reaching one hand back towards the opposite foot. 

  • Return to the push-up position. That’s one rep. 

  • Now repeat the process using the other hand.

3. Windscreen Wipers

MUSCLES WORKED

abs, obliques, pecs, triceps, delts, lats 

  • Lie on your back with your arms extended, a dumbbell in each hand and your feet together.

  • Keeping your arms straight throughout, lift your legs up then move them towards your right hand. 

  • Return your feet to the ground and immediately lift them back up toyour left hand.

  • That’s one rep.

4. Thruster

MUSCLES WORKED

quads, hamstrings, glutes, core, delts, traps, triceps 

  • Hold a pair of dumbbells on your shoulders, with your hands in a neutral position.

  • Do a deep squat, keeping your backin good alignment.

  • Drive up through your heels and punch the weights straight upin the air.

  • Drop down into the next squat and repeat the process.

5 Alternating Reverse Lunge

MUSCLES WORKED

quads, hamstrings, glutes, calves, core 

  • With a pair of dumbbells at your side, take a big step backwards until your knee lightly grazes the floor.

  • Keeping your shoulders back, return to the starting position and go again on the other leg. That’s one rep. 

6. Bent-over Row

MUSCLES WORKED

core, lats, rhomboids, posterior delts, erectors, biceps 

  • Begin by doing a deep push-up.

  • Holding the weights in front of you, bend your knees, press your hips back, keep your chest up and your shoulders down. This is your starting position. 

  • Row the weights up to your side, turning your hands as you go and keeping your elbows tucking in. 

  • Pause at the top, then return to the start. 

7. Dumbbell Swing

MUSCLES WORKED

glutes, quads, hamstrings, core 

  • Holding the dumbbells close together, hingeyour hips backwards,then snap them forwards.

  • Allow the weights to swing up to about shoulder level and thenfall back down into the next swing. 

  • Keep your posture in check throughout the move and make sure you’re not lifting the weights with your arms. All the momentum should come from your hips. 

8 Power High Pull

MUSCLES WORKED

pecs, triceps, traps, delts, core, lats, rhombids

  • Begin with your hips back and chest up, holding a pair of dumbbells just above your knees.

  • Drive your hips forward, come up onto your toes and drag the weights up in the air, pausing briefly at the top of the move with elbows wide. 

  • Return to the start position and go again. 

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