Full Body Workout with One Pair of Dumbbells

With the right moves, one set of weights is more than enough for a solid full-body workout. So whether you are just starting to build your home gym or find yourself on the go with only one pair of dumbbells on hand, our Fitness Director Whitney Houlin has you covered.

Take it away, Whitney!

As a trainer, I like to focus on exercises that give you the most “bang for your buck.” That means compound moves that work multiple muscles at once, plus a core finisher to tie it all together. Below is a quick routine you can do anywhere with your single set of dumbbells.

The Workout

Perform 8–12 reps of each exercise. Go through all five moves for one round, and repeat 2–3 rounds total depending on your time and energy level.

1. Seated Z Press (Shoulders & Core)

Sit on the floor with your legs extended straight in front of you, holding a dumbbell in each hand at shoulder height. Press the weights overhead until your arms are fully extended, then lower with control.

Form Tip: Keep your torso upright and core braced—your abs will work just as hard as your shoulders to keep you from tipping back. Avoid arching your lower back.

2. Bent-Over Row (Back & Biceps)

Stand with feet hip-width apart, dumbbells at your sides. Hinge at your hips until your torso is nearly parallel to the ground. Row the weights up and back towards your hip bones, then lower with control.

Form Tip: Brace your core, keep your spine long, and squeeze your shoulder blades at the top of the movement. You might feel more stable with your butt leaning into the wall behind you. 

3. Goblet Squat (Quads & Glutes)

Hold one or both dumbbells vertically at your chest with both hands. Lower into a squat as if you’re sitting back into a chair, then drive through your heels to stand tall.

Form Tip: Keep your chest up, knees tracking over toes, and weight in your heels. You may find elevating your heels makes this upright position easier to maintain. Hug your elbows into your sides throughout the movement. 

4. Single Leg Romanian Deadlift (Hamstrings & Glutes)

With a dumbbell in each hand, stand tall and stagger your feet 6-8 inches apart, with your back heel lifted. Push your hips back as you lower the dumbbells toward your shins, keeping the weights close to your legs, then squeeze your glutes to return to standing.

Form Tip: Hinge from the hips, not the waist. Your back should stay flat and your core engaged throughout.

5. Dumbbell Russian Twist (Core & Obliques)

Sit on the floor with your knees bent, holding one dumbbell at your chest. Lean back slightly, then rotate your torso side to side with control, tapping the dumbbell gently near your hip each time.

Form Tip: Move from your ribs, not just your arms. Keep your chest lifted and rotate with control instead of rushing through.

Final Thoughts

This workout covers most of your major muscle groups and is perfectly matched for a single set of dumbbells. If your weights feel heavy, keep the reps on the lower end and focus on form. If they feel light, slow your tempo, and a half rep along with each full rep, or add another round.

The key isn’t having every size of dumbbell—it’s using what you have in a smart, intentional way. With consistency, even one set of weights can take you a long way toward getting stronger.