Beyond a basic biceps curl, I used to feel stuck on what to do when faced with the dumbbell rack, often opting for a kettlebell workout or gym machines instead.
I imagine I’m not alone in this, which is why it’s useful to have a professional share their experience on how to use dumbbells for the best results.
Luckily for you, Ngo Okafor, celebrity trainer and founder of Iconoclast Fitness, has shared a circuit that goes back to basics with three moves that cover four fundamental movement patterns—a squat, lunge, push and pull—and hit most major muscle groups.
Give it a go and let us know in the comments how you fare.
How to do the full-body dumbbell circuit
Perform three rounds of the following three exercises.
- Squat press
- Stationary lunge
- Bent-over row
Rest for 10 seconds between exercises, and for 30 seconds between rounds.
1. Squat press
“The squat press is a highly efficient full-body movement that combines lower-body strength with upper-body pressing and cardiovascular conditioning,” says Okafor.
How to do it:
- Stand with your feet shoulder-width apart, holding dumbbells by your shoulders.
- Engage your core .
- Push your butt back and bend your knees to lower until your hips are in line with your knees, keeping your chest upright.
- Push through your heels to stand back up, pressing the dumbbells overhead.
- Lower the weights back to your shoulders.
2. Stationary lunge
“Lunges improve unilateral strength, balance, coordination and lower-body muscular endurance,” says Okafor.
How to do it:
- Stand holding dumbbells by your sides.
- Take a large step back, adopting a staggered stance.
- Bend both knees to lower, until your rear knee is just above the floor.
- Push through your front foot to extend your legs.
- Complete all your reps on one side, then repeat on the other side.
3. Bent-over row
“Rows strengthen your posterior chain and upper back muscles, which are critical for posture, shoulder health and balanced strength development,” says Okafor.
How to do it:
- Stand with your feet hip-width apart, holding dumbbells by your sides, palms facing.
- Hinge forward from your hips, keeping your back flat and shoulders retracted.
- Pull the dumbbells to your ribcage, squeezing your shoulder blades together at the top of the movement.
- Lower the weights slowly.
