When you step foot in the gym as a beginner, it can be difficult to know where to turn: Do you go grab a barbell? Hop on a machine? Or, maybe you should use the weird-looking cable pulley thing in the corner. Ignore it all, we’ve got you covered with this four-move dumbbell workout. These simple (yet effective) exercises will target all the major muscles in your upper and lower body and, by utilising just one piece of equipment, you’ll have this workout done and dusted in 35 minutes.
‘Are dumbbells enough to build significant strength and muscle?’ we hear you say – absolutely! Dumbbells aren’t just perfect for beginners—they’re versatile, space-efficient, and used by professional athletes in strength and weightlifting. Studies even show they can deliver the same strength benefits as machines. The key is selecting a weight that’s challenging enough so it provides your muscles with enough stimulus, whilst still being able to maintain good form.
This workout has three big ticks; it includes compound movements – so that you work multiple muscle groups at once – it uses real-life movement patterns (such as a press, row and lunge), and it’s only four exercises – so it won’t take you hours. You’ll perform each of the exercises for 12 reps, one after the other, rest for 30 seconds, then repeat it all again. Do four to five rounds, using weights where the last couple of reps feel challenging. If you need to extend your rest to 60 or even 90 seconds, please do so. Here’s the workout:
- Floor press
- Bent-over row
- Alternating lunges
- Upright row
Remember, three full-body workouts a week is plenty to build strength and muscle. If you need more to do throughout the week (which also won’t take forever), then check out this 30-minute superset dumbbell workout, or you can follow our very own four-week plan. Just make sure you take a day's rest in between each workout to make sure that you’re fully recovered and rearing to go for the next one.
You must confirm your public display name before commenting
Please logout and then login again, you will then be prompted to enter your display name.
-
Watch out Mini: Peugeot GTi is back with e-208 EV hot hatchPeugeot has relaunched its historic GTi badge with the new e-208 GTi
-
I interviewed the CEO who wants to change the face of sim racing wheels this yearWe sit down with Asetek's CEO to learn the story behind the company's PC cooling roots and affordable sim wheel aspirations
-
You only need a kettlebell and these four exercises to build a stronger, resilient bodyPush, pull, hinge and squat to build full-body, functional strength
-
Skip the crunches – this five-move upright ab workout builds a strong, stable coreYou can build a stronger core without hitting the floor
-
This 30-minute strength circuit adds upper body muscle where you really want itThis quick-fire workout can help build your chest, arms, back and shoulders
-
Arnold Schwarzenegger’s quick hit dumbbell workout delivers serious strength gainsStart your week the right way – with this simple 30-minute, four-move strength workout
-
No plank needed – build a stable core with this 8-minute upright ab workoutYou can build a strong core without getting on the ground
-
Boost lower body muscle and burn fat with this speedy 20 minute dumbbell workoutLeg day doesn’t have to be skipped, especially with quick, effective sessions like this
-
Sculpt full-body strength and muscle with two dumbbells and these seven exercisesNo gym required
-
Time crunched? This five-move dumbbell circuit builds muscle and burns fatNo need to skip your workout, this 30-minute circuit has your entire body covered
