Most full body workouts have you grinding through one exercise at a time, which is fine, but it eats up your whole afternoon.
This full body dumbbell workout at home goes a different route. Every move is a combo, like a sumo squat with a bicep curl or a row into a tricep extension, so two muscle groups get worked at once.
Ten moves, paired into supersets, done in 20 minutes.
I’m using 10-pound dumbbells today. Use whatever you’ve got.
Sumo Squat + Curl
Kicking things off with a combo that fires up your glutes and biceps at the same time.
Since your body angles slightly forward, the tension stays on the booty the whole time.
Talk about getting more done in less time!
How to perform:
- Stand with feet wider than shoulder-width
- Point your toes out on a diagonal.
- Hold a dumbbell in each hand.
- Angle your body slightly forward from the hips.
- Lower into a deep squat, avoiding sitting too far back.
- Press through your heels to stand, keeping a slight knee bend.
- Keep elbows pinned and curl the dumbbells up toward your shoulders.
- Lower the dumbbells back down with control.
- Maintain tension on your glutes throughout the movement.
Row + Tricep Extension
Up next, we’re hitting the back and triceps in one smooth motion.
The trick? Keep that torso nice and still throughout. Bobbing your body adds momentum, but it also steals the work away from the muscles you’re trying to grow.
How to perform:
- Stand and hinge forward at the hips with a straight back.
- Hold a dumbbell in each hand, letting them hang down.
- Lead with your elbows to row the dumbbells up.
- Squeeze your lats and back at the top of the row.
- Lock your elbows in place and extend the lower arms back.
- Squeeze the triceps, then return to the row position.
- Lower the dumbbells back down with control.
- Keep your torso still, avoiding momentum or bobbing.
Deadlift to Squat
Two of the best lower body moves rolled into one.
Since your hips work differently for each, you’ll feel your hammies during the deadlift and your quads during the squat.
Take it slow and focus on form over speed here.
How to perform:
- Stand with feet shoulder-width apart
- Hold dumbbells in front of your thighs.
- Hinge at the hips and lower with a flat back.
- Glide the dumbbells down the sides of your legs.
- Drive through your heels and use glutes to stand up.
- Sit back into your heels and lower into a narrow squat.
- Push through your heels to stand back up.
- Move slowly, focusing on form over speed.
Overhead Tricep Extension
Time to really zone in on those triceps.
You can grab one dumbbell or two depending on your strength level. If two starts to feel like too much halfway through, just drop down to one and keep moving.
How to perform:
- Stand tall with feet about hip-width apart.
- Raise one or two dumbbells overhead with palms facing the ceiling.
- Drop the dumbbell down behind your head.
- Keep your elbows pinned in place, pointing up.
- Extend the lower arms back overhead, squeezing the triceps.
- Lower the dumbbell back down with control.
- Drop to one dumbbell if it becomes too hard.
Side Lunge + Lateral Raise
Now we’re working the inner thighs and shoulders with one fluid move.
Sitting back into the heel keeps the lunge safe on your knees.
As you raise the dumbbells out to the side, lead with your pinkies for the best shoulder activation.
How to perform:
- Stand with a wide stance, dumbbells at your sides, chest lifted.
- Sit back into one heel for the side lunge.
- Hold the dumbbells in front of you in the lunge.
- Press through that heel to return to center.
- Raise the dumbbells out to the sides, palms facing down.
- Stop at shoulder height with a slight elbow bend.
- Lead the raise with your pinkies, then lower with control.
- Switch sides and repeat the sequence.
Burpee + Renegade Row
Heads up, this one’s a beast!
It combines a burpee, plank row, and shoulder press to spike your heart rate while building strength.
Too tough? Skip the dumbbells during the plank and lift your hands one at a time instead.
How to perform:
- Stand and press dumbbells overhead for a shoulder press.
- Lower the dumbbells to the floor and jump back into a plank.
- Row one arm up, then the other, keeping torso facing the floor.
- Engage your core and avoid swaying or twisting.
- Jump your feet back in toward your hands.
- Use your glutes to stand up, not your lower back.
- For an easier version, drop the dumbbells and lift one hand at a time.
Jack Knives
Finally, a move where you get to lie down.
Don’t get too comfy though, because this one really lights up the abs.
Want extra spice? Add a crunch at the top and reach the dumbbell toward your toes.
How to perform:
- Lie flat on your back holding one dumbbell with both hands.
- Extend your arms overhead and legs straight out.
- Lift your arms and legs up to meet at the top.
- For more intensity, add a crunch and reach toward your toes.
- Lower everything back down, keeping low back on the floor.
- Move slowly to maintain proper form.
Bridge + Chest Press
Staying on your back for this glute and chest combo.
The key here is keeping time under tension, so don’t linger at the bottom of the rep.
Push those hips high, squeeze the booty, and press those dumbbells right up.
How to perform:
- Lie on your back with knees bent, feet flat, weight in heels.
- Hold a dumbbell in each hand with elbows angled slightly down.
- Press your hips up into a glute bridge, squeezing your booty.
- Press the dumbbells up, squeezing your chest at the top.
- Lower the dumbbells back down with control.
- Lower your hips back to the floor.
- Spend as little time as possible at the bottom.
Tabletop Row
Flipping over to tabletop for some alternating rows.
You’ll feel this one in your core just as much as your back.
Keep that torso facing the floor the whole time, no twisting or lifting to cheat the row.
How to perform:
- Get into a tabletop position holding a dumbbell in each hand.
- Keep your torso facing the floor and core engaged.
- Send one elbow back into a row, then lower it down.
- Switch and row the other arm up with control.
- Do not lift or twist your torso to cheat.
Reverse Lunge + Curl
Last one, you’ve got this!
This unilateral move hits one leg at a time with a curl thrown in for the biceps.
Hinge slightly forward so your glute does the work, then drive that back knee up for extra core engagement.
How to perform:
- Stand holding a dumbbell in each hand.
- Step back with one leg into a reverse lunge.
- Angle your body slightly forward, hinging at the glute.
- Hold the lunge position, then curl both dumbbells to shoulders.
- Lower the dumbbells, then push through the front foot to stand.
- Drive the back knee up toward your chest, or tap the toe down.
- Engage your core as you drive the knee up.
- Switch legs and repeat on the other side.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
