Hey guys! Let’s talk about one of my favorite subjects today…getting sweaty! I have a killer new dumbbell workout to share with you that I know that you’ll love. Dumbbell workouts tend to be a crowd favorite since you can pretty much do them anywhere with minimal equipment and get a full-body strength training workout.

And this is a good one! It’s six different compound movements that come together to give you a challenging full-body workout. Oh and it’s pregnancy friendly for my fellow expecting moms!

(all workout photos in this post Scott Broome Photography) 

COMPOUND MOVEMENT DUMBBELL WORKOUT

As I mentioned above, this workout combines six different compound movements to make one full-body workout Compound movements work two or more different joints so that you can train major muscle groups more effectively and hit smaller muscles at the same time. While you might be doing a smaller number of exercises in your workout, you’re getting much more bang for your buck!

Here’s the full workout with pictures and keep reading for movement descriptions.

Squat to single arm upright row: with a dumbbell in one hand and the other hand on the hip, squat lowering the dumbbell between the legs and then as you stand drive the elbow up and out. The elbow will raise slightly above the shoulder and the dumbbell should stop right in front of the chest.

Step up to overhead press: place one foot on the edge of the step with heel firmly planted into the step and not hanging off. Start with the dumbbell resting on the shoulder and the other hand on the hip. Drive into the grounded heel to step onto the box and straighten the leg. As you drive up and straighten the leg, straighten the arm as well. When the arm is fully extended the bicep should be hugged in at the ear. Slow and controlled lower back down. Keep your foot that is moving up and down as close to the step/box as possible as you lift and lower. The grounded heel never leaves the step.

Single leg supported single arm reverse row: set one dumbbell on the floor out in front of you and keep one in your opposite hand. Hinge forward and place your hand on the dumbbell on the floor. The dumbbell should be right underneath your shoulder. Extend the same leg back as the hand that is grounded. You’re basically holding a single leg deadlift with the support of the dumbbell as you perform the row. With the dumbbell in the opposite hand, row the elbow straight up towards the ceiling keeping the elbow hugged in close to the side body. Keep your gaze right in front of the grounded dumbbell and keep the spine as straight as possible and the hips square.

Wide grip/narrow grip chest press combo: recline back onto a step or bench. Hold two dumbbells above the shoulders, rotated to face each other at the short ends, and perform one regular chest press, bringing the elbows out right below the line of the step as you bend the elbows. As you squeeze back up and straighten the arms, rotate the dumbbells to face each other long ways (your knuckles will be facing each other) and then lower back down with a narrow grip. Tops of the dumbbells should stop right above your nipple line and your elbows should be hugged in close to your ribcage. Perform 10 of each, alternating each rep.

Static lunge with bicep curl: step out into a static lunge position so that when you lower you have 90 degree bends in each knee. Hold two dumbbells by your sides. As you lower the back knee, keep the dumbbells by your sides, as you squeeze back up, bring them to the shoulders for a bicep curl.

Spinal balance single arm tricep kickback: come to all fours and find a tabletop position with knees under hips and wrists under shoulders. Extend one leg back behind you and hold the dumbbell in the opposite arm. Keeping the leg lifted with toes pointing down, hips square and core engaged, bend and straighten the arm holding the dumbbell for a kickback. Stop at a 90 degree bend when you lower the dumbbell (avoid bringing it to the shoulder) and really squeeze the tricep when you extend. Be sure to keep the elbow hugged in close as you do this movement. You hold the spinal balance the whole time you’re doing the kickbacks.

I hope you guys love this dumbbell workout! I would do anywhere from 2-4 sets of this group of exercises. Up to you!

As always, let me know if you have feedback or questions.

What is your most favorite dumbbell exercise? 

Do you have a set of dumbbells at home? (This helps me for future workout planning!)