Top 5 Full-Body Workouts with Adjustable Dumbbells

Written by Klika Australia, 22nd November 2024 | Updated: 22nd January 2025

Discover 5 effective full-body workouts you can do with adjustable dumbbells. Get shredded from the comfort of your home with our easy-to-follow routines!

Multiple weights can be a space-consuming drag for home gyms. I mean why fill up your space with a bunch of weights when one pair can replace an entire rack?

Unlike commercial gyms, building a home gym usually leaves you with limited space and a versatile piece of equipment is usually the way to go. Here’s where adjustable dumbbells come in!

A popular choice for home gyms, adjustable dumbbells are versatile weights that allow you to easily change the weight on a single dumbbell, offering great convenience and saving you valuable space.

But what kind of workouts can we do with adjustable dumbbells? For this blog, we'll list down a couple of great adjustable dumbbell workouts that utilise your whole body. From boosting strength to targeting all major muscle groups let’s explore five full-body workouts that can maximise your results!

Dumbbell Thrusters

Dumbbell thrusters are a great dumbbell workout that mixes a squat with an overhead press.

To get started:

Grab some adjustable dumbbells and hold them at shoulder height with palms facing each other.
Squat down until your thighs are parallel to the ground, then push the dumbbells overhead as you stand back up.

This exercise works your legs, core and shoulders, helping you build strength and endurance while also giving you a nice cardio boost. It’s definitely a great move to add to your workout routine!

Renegade Rows

Renegade rows is an engaging workout that combines a plank with a dumbbell row.

To do a renegade row:

Start off in a plank position with a dumbbell in each hand, arms full extended and your core kept tight.
Row one dumbbell up to your ribs.
Lower your arm back down and do the same row on the other side.

This move really helps strengthen your back, shoulders and core, plus it boosts your balance too!

Dumbbell Deadlifts

Dumbbell deadlifts effectively build lower body strength and targets your posterior chain.

To do a dumbbell deadlift:

Stand with feet hip-width apart, holding a dumbbell in each hand.
Bend your knees slightly, hinge at your hips to lower the dumbbells in front of your body, then push through your heels to return to the start.

This exercise strengthens hamstrings, glutes and lower back.

Dumbbell Clean and Press

The dumbbell clean and press is an explosive exercise that builds strength and power that is slightly similar in movement to the dumbbell thruster.

Start by placing dumbbells on the floor at your sides. With your feet at shoulder-width apart, squat down, then lift the weights to your shoulders.
As you stand, press the dumbbells overhead, engaging your legs, core, shoulders and upper back.

Dumbbell Turkish Get-Ups

Dumbbell Turkish Get-Ups makes for an excellent finisher to your full-body workout with adjustable dumbbells, challenging your strength, stability and coordination. This is a sophisticated exercise so we’ll go through this step-by-step:

First, lie on the ground in a starfish position and bend your right leg with your foot placed flat on the floor. Your left leg should stay fully extended on the ground.

With a weight in hand, bring your right arm extended straight above your chest.

Now push through your right heel and left elbow to prop your torso up into a sitting position.

Press through your right foot to lift your hips, creating space to slide your left leg underneath into a kneeling position.

Then, rise up to a standing position, keeping the dumbbell overhead.

To return, carefully reverse each step to get back to the floor.

Then, switch sides and repeat the process.

This tough exercise engages nearly every muscle, especially your glutes, triceps, lats, traps, calves, lower-back muscles and hamstrings. Finish strong with this effective move!

Adjustable dumbbells bring variety and simplicity to your home workouts. And with these full-body workouts, you'll achieve even more convenience with less time commitment to your routine! Just remember to keep it fun, stay consistent and enjoy the benefits of working out at home.

Ready to experience the convenience and intensity adjustable dumbbells can bring? Discover our range at Klika and find the perfect weights to maximise space and customise every rep.