Dumbbells are everywhere: gyms, hotels, schools, your grandparent’s basement… there are bound to be a range of dumbbells lying around somewhere that you can use for an effective, fun workout. Dumbbells have made such a lasting impact on the exercise world because they’re simple and allow for progression. Here are a few more reasons why dumbbells are exceptional.

There are many different styles of dumbbells. They can vary in size, shape, material, and aesthetic, but they all allow you to express fundamental human movements with incremental weights and difficulty. Before you start a dumbbell workout, make sure the style of dumbbell you’re using is appropriate for the exercises you’re doing. For instance, a round dumbbell will not work well for plank work and some dumbbells are more difficult to grip than others.

Most movements you can perform with a barbell, machine or odd object you can also do with a dumbbell. This versatility adds variety to your routine while also providing more skills for you to hone. Always learn the correct dumbbell technique when learning a familiar movement for the first time. Dumbbell versions of popular exercises have the added benefit of being uniquely difficult because of their unilateral nature. Dumbbells are always quick to expose muscular and physical imbalances, restrictions, and weaknesses. If you are familiar with an exercise with another implement, always start with lighter dumbbells to make certain you have the strength and stability to handle the added variables.

With a small range of weights, you can tailor any workout to all athletic and skill levels. If you’re a newbie, or are working out with one, start with smaller dumbbells until you’re comfortable and competent with all of the exercises. A range of athletes can all work out simultaneously with a decent set of dumbbells and everyone is sure to get exactly the workout they need to get stronger, faster, and more athletic.

And most importantly, they’re fun! Drag an old set of dumbbells into your backyard and have yourself a grand ol’ time. Dumbbells are fun anytime, anywhere. Just because they’re fun doesn’t mean they’re for the faint of heart. Show dumbbells an appropriate amount of respect or they are sure to leave you beat up and possibly even hurt if you’re not careful and sure-footed.

Simple dumbbell workouts you can do anywhere (you have a dumbbell or two)

We are going to construct full body routines to get you the most out of your time, energy and enthusiasm. Basic introductions will be given for most of the workouts and exercises. Please consult the Catalyst Athletics Exercise Library for more details on many of the exercises.

Note: Please warm up and cool down properly during each workout session. And, don’t cheat. Hold yourself to virtuous standards while doing dumbbell exercises to ensure safety and increase efficacy. Use full range of motion, isolate the exercise to a specific body group when it’s called for and remain firmly under control at all times.

Squats and so much more

A. 1 round is 3 sets of: 10 front squats & 20 meter farmers carry (Perform 5-10 rounds total)
B. 3 sets, alternating:
     a. 15 dumbbell swings
     b. 10 strict toes to bar
C. 3 rounds for time: 20 lunges, 10 renegade row

1 round is 3 sets of: 10 front squats & 20-meter farmers carry (Perform 5-10 rounds total)

With a dumbbell racked at each shoulder, perform ten squats. Without dropping them, bring the dumbbells to your side and walk twenty meters. As you finish the carry, clean the dumbbells back to your shoulders and begin your second set with front squats. Three sets of front squats and farmers carries equals one round.

This portion of the workout is meant to be performed as a strength (as opposed to conditioning) effort, so the goal should be to use as heavy dumbbells as possible with one to three minutes rest in between rounds. Before beginning your “work” rounds, perform a couple of practice rounds with ascending weights to get a feel for the total volume of work.

This is a total body effort with particular focus on the legs, core and grip. Perform the front squats at a steady clip and focus on breath control. This will get the best of you if you don’t perform each squat under complete control.

3 sets, alternating:
     a. 15 dumbbell swings
     b. 10 strict toes to bar

This portion of the workout is not meant to be performed for time. Instead focus on performing heavy Russian kettlebell swings with proper form and aggression. A Russian swing will bring the bell to the level of your eyeballs; this is the chosen method (as opposed to bringing the bell all the way overhead) so that you can go heavy and perform a maximally effective hip hinge.

If 10 strict toes to bar is a true struggle, drop the rep range to 6-8 or perform partial range of motion (for instance L or knee raises.) Toes to bar are an essential core exercise while also having great benefits for your grip and shoulders.

5 rounds for time: 20 lunges, 10 renegade rows

Holding a dumbbell in each hand, perform twenty walking lunges (10 on each side, alternating legs.) A renegade row is performed in a front plank, with a dumbbell in each hand. Maintain a rigid plank while rowing a dumbbell to your chest. You will perform ten on each side.

This portion of the workout is intended to be performed with the same weight for the renegade rows and the lunges. If the chosen weight is appropriate for proper renegade rows, it will do for the entire piece. Renegade rows make a fantastic addition to most athletes’ routine as the exercise focuses on two areas that are often neglected: pulling and core strength. Remember, the firmer and straighter your plank, the better.

To make the most of the lunges, they must be performed with an even stride and very little sway, staggering or jolting. One dumbbell in each hand should be perfect for most. You can decrease the difficulty by holding a single dumbbell at your chest in a goblet position. You can slightly increase the difficulty by holding each dumbbell in a front rack. And you can greatly increase the difficulty by locking the dumbbells out overhead. This overhead variation is only recommended for the most upper body-adept amongst us as it will very quickly become very, very difficult.

Anything you can do, I can do better

A. 4 sets, alternating
     a. 8 single leg deadlift/side
     b. 8 dumbbell external rotation/side
B. For time: 21-15-9 dumbbell thruster & box jumps
C. 3 sets, alternating
     a. 10 dumbbell bicep curl/side
     b. 10 dumbbell tricep kick back/side

4 sets, alternating
     a. 8 single leg deadlift/side
     b. 8 dumbbell external rotation/side

All unilateral exercises should be performed at a weight and rate appropriate to your weaker, less coordinated or less adept side. This is particularly true of the single leg deadlift. It is not uncommon to see drastically worse movement patterns on your weak side. If you are new to this movement, begin with a single dumbbell held with one hand and centered. Over time as you become more comfortable with the exercise consider holding one dumbbell in each hand. Warning: This is one of those exercises that can leave you incredibly sore after your first few exposures.

There are a handful of ways to perform the external rotation exercise; here is a popular version. This exercise is done very methodically with a huge focus on technique, not weight. The external rotation exercise strengthens a range of motion that many of us are lacking do to years of improper movement and lazy resting positions. If this exercise feels silly or worthless, have a coach give it a closer look to make certain you are performing it optimally or to suggest a different version that may suit you better.

For time: 21-15-9 dumbbell thruster & box jumps

A dumbbell thruster is performed with a dumbbell in each hand like a traditional barbell thruster. You will perform 21 in your first set. Then you will perform 21 box jumps. (Stepping off the box after each repetition is highly recommended.) 15 of each in your second set. Nine of each in your final set. Rest as little as possible.

Get ready to feel the burn. This rep scheme and combination of exercises is sure to leave you lying on the floor, as sweaty as can be. Choose a weight for the thrusters that allows you to perform each set as unbroken as possible. By the end of each set you should be dying to put those dumbbells down. In a conditioning setting it can be tempting to short the range of motion on overhead dumbbell movements. Don’t. You’re only cheating yourself.

3 sets, alternating
     a. 10 dumbbell bicep curl/side
     b. 10 dumbbell tricep kick back/side

After these three sets you will leave the gym with a great pump. And while these are isolation exercises, you are still strengthening muscles that are lagging behind for many, many athletes. Just because there are “bro”-y exercises doesn’t mean you should perform them “bro”-ily. Please use full range of motion and by no means should you “kip” either of these exercises, in fact, the stricter the better.

Only as strong as your weakest link

A. 3 sets, alternating
     a. 10 dumbbell incline bench press
     b. 10 Bulgarian split squat/leg
B. 10 minute AMRAP: 20 dumbbell power snatch & 15 sit ups
C. 5 rounds: 50 meter farmer’s carry, heavy

3 sets, alternating
     a. 10 dumbbell incline bench press
     b. 10 Bulgarian split squat/leg

If you do not have access to an incline bench, try securely propping a regular bench onto a sturdy box. If this is not an option, a regular bench will do just fine. An incline bench provides all of the benefits of a regular bench while focusing more specifically on the upper chest. While using dumbbells, spotters are not often utilized because it is much safer to simply drop the dumbbells to your sides (in a controlled fashion.)

Bulgarian split squats are an amazing exercise for increasing single leg strength with an intense focus on your posterior chain. Perform a few sets of Bulgarian split squats in your warm up without any weight to prime your body for the sometimes awkward movement pattern. Load this movement by holding a dumbbell in each hand and perform all ten reps on your weak side before switching over.

10 minute AMRAP: 20 dumbbell power snatch & 15 sit-ups

Alternating arms, perform 10 dumbbell power snatches on each side. Then do 15 sit-ups. Alternate back and forth between exercises for ten minutes total.

Dumbbell power snatches are an excellent exercise for improving single arm strength, core stability and coordination. To increase difficulty, consider performing full snatches instead (includes an overhead squat.) These will be performed at a relatively lower weight for most and you may even consider dropping the rep range to twelve total full snatches per round. While dumbbell snatches are simpler than their barbell counterparts, they still deserve a huge amount of respect. Fine-tuning your form over time will improve your cycling speed and the amount of weight you can move.

If you wish to increase the difficulty of the sit-ups, you could weight them by hugging a single dumbbell to your chest. This should be a weight much lighter than the one you are snatching; don’t allow excessively heavy sit-ups to slow your pace too much.

5 rounds: 50-meter farmer’s carry, heavy

A classic Strongman exercise, the farmer’s carry has tremendous carryover into real life endeavors. Rest fully between each carry so that you can control the dumbbells while moving as quickly as possible. If your space allows it, perform these carries on a track no shorter than 25 meters. That way you don’t have to perform excessive turnarounds. If you finish a carry then wonder, “What was that for?” you’re not going heavy enough. If your available equipment does not allow for heavy enough carry, you can either increase the distance or switch to a front rack or overhead carry.

Dumbbells are the perfect way to add variation to a boring old routine. Take a look at the exercises and workouts you perform regularly and consider mixing it up with a dumbbell or two. Because of their versatility, dumbbells are incredibly functional and their benefits have huge carry over into sports. Dumbbells can also be attractive to non-traditional exercisers. Many who are intimidated or not excited by barbells or the like find dumbbells to be a lot of fun. So grab a friend, give one of these workouts a try, tweet me your results @kjs_37, and have fun!