All you need are these 3 dumbbell exercises for a quick full-body pump

Forget fancy gym equipment; try this 3-move army-style dumbbell workout instead

Man completing dumbbell renegade rows
(Image credit: Getty)

While we all know the benefits workouts have on our physical and mental health, finding the time to actually complete them is another story. But don’t be fooled into thinking you need to go to a gym with lots of fancy-looking equipment to get a decent sweat on — oh, no — as you can work your entire body with something as simple, and humble, as a pair of the best dumbbells. And this workout will do just that.

There’s a reason why dumbbell racks dominate gym floors: they’re one of the best (if not arguably the best) pieces of equipment. Why? Because they can work every muscle group in your body, whether that be your arms, legs, glutes, back, core — you name it — you can work it all with a pair of dumbbells. They also don’t take up much room, making them ideal for home gym setups. Also, because dumbbells come in pairs, they’re great for working on any muscle imbalances you may have — for example, if your right arm is stronger than your left.  

This dumbbell workout from Farren Morgan, serving PTI in the Coldstream Guards and Founder of The Tactical Athlete, works the entire body and only consists of three different dumbbell exercises, so you’ll have plenty of time to squeeze in a sesh after or before work. It includes:

  • 20m Farmers Carry
  • 10 Dumbbell Deadlift
  • 10 Dumbbell Push Press
  • (Repeat for 10 rounds)

Farren suggests completing the workout in one go and using the same weight dumbbells throughout. With that in mind, we advise opting for a medium-weight dumbbell that you will be able to use consistently, with proper form, rather than a pair that is too heavy and will only see you through the first three rounds. Equally, don’t go for anything too light — have faith, and challenge yourself! 

You’ll probably be able to complete the workout within 30 to 40 minutes, and we’re certain your body and mind will thank us for it later.

If you don’t already own a pair of dumbbells and have limited space in your home, then we definitely recommend considering buying a pair of adjustable dumbbells. With these, you can easily increase and decrease the weight to suit your ability. If you fancy something a little easier, we also have a 1-dumbbell full-body workout to help build strength, or if you’re a complete newbie, check out our best home dumbbell exercises for beginners.

Bryony Firth-Bernard
Staff Writer, Active

Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.