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  • Writer's pictureShruti GOCHHWAL

How to Get a Full Body Workout With Just 2 Dumbbells?

It has been impossible these days to get a decent workout. With gyms and fitness centres closed since march, fitness enthusiasts are finding it hard to do their optimum workout. There are also people in addition who wish to use this spare time to make themselves fit. Well, you can have a good workout at home and just two dumb bells are required. You can be relaxed with these things at any weight.

The following exercises can be done with just 2 dumbbells:

Chest Press

chest press exercise with 2 dumbbells

A chest press can be done on a bench, ball or the floor. Image Credits: Flickr

This workout has a compounding impact on the chest, triceps and shoulders to start a full body workout.

To do this:

  1. Lie down and bend your knees.

  2. Hold the dumbbells up away from your body.

  3. Ensure that the arms are straight while the dumbbells are at the top

  4. Bend your elbow and lower the weights until your arms make a 90-degree angle.

Overhead Press

A man doing an overhead press

Raise your arms as high as you can in an overhead press. Image Credits: piqsels

This step is mostly aimed at strengthening the shoulders. The overhead press is an excellent exercise to be strongly supported. It also operates on the front and mid deltoid in addition to the elbows.

The steps to do this are:

  1. Stand straight and keep your legs hip-width apart.

  2. Hold the dumbbells in each arm at your ear level.

  3. Keep your elbows bent in the shape of goalposts.

  4. Press up the weight on your shoulders.

  5. Make sure that you do not arch your back

  6. Get them down and repeat with the starting position.

Hammer Curls

A person performing a hammer curl

Hammer curls are very good for getting better biceps at home. Image Credits: Pxfuel

Hammer curls are for your biceps. The results in improving and building them have been really strong. Hammer curls may be carried out by leaning on a leg if you are willing to practice on your balance. This makes the exercise hard and requires practice.

This can be done by:

  1. Keep the dumbbells on your sides while your arms remain straight.

  2. You can do this one by one with a single dumbbell also.

  3. This can even be done one by one with a single dumbbell also.

  4. Make sure that dumbbells are in your hand in such a way that the palms are facing inwards.

  5. Curl them towards your shoulders.

  6. Ensure that the biceps are squeezed.

  7. Bring them back down to the starting position.

The same can be done by standing on one leg to build better balance.

Gobble Squat

A woman performing a gobble squat

For a gobble squat, you can use anything that has adequate weight. Image Credits: Wallpaper Flare

A gobble squat is an exercise in which a squat is performed while holding a dumbbell. The extra weight improves the advantage of the squats and also tends to execute the right technique. A gobble squat is useful to many muscles, including leg, arm and thigh.

That can be achieved with a single dumbbell in one hand or dumbbells holding together in both hands.

To do this exercise follow these steps:

  1. Stand while holding a dumbbell by both hands in front of your chest.

  2. In case you are using two dumbbells then hold each in one hand at chest height.

  3. Keep your legs hip-width apart.

  4. Do a squat by bending your knee and lowering your body.

  5. Go as low as you can.

  6. Rise back up.

  7. Keeping your arms straight through the exercise.


A woman doing lunges

Lunges engage a wide rage of body parts, Image Credits: Flickr

Lunge is the perfect practice for full body training. It works with many muscle groups and works very well for the legs. It is one of the most suggested training in less time.

The steps to do a lunge are:

  1. Stand with your feet hip-width apart.

  2. Hold the dumbbells on your sides while keeping your arms straight.

  3. Take a step forward of your left foot and focus on shifting your body weight on this foot.

  4. Lower your body.

  5. Ensure that after lowering the thigh becomes parallel to the floor.

  6. Lift yourself back up using strength from your heel.

  7. Repeat with the other leg.

  8. Hold the dumbbells with straight arms throughout the activity.

For all these activities, you can start one set of eight repetition and raise them as you go. Ideal training should have three sets of each session, but you should eventually get there. You can do so if you like to maximize the number of repeats or sets.


It is important to work out and you can do it in all ways. This training involves the body and has the capacity for two dumbbells to keep you fit. You can also do aerobic workouts to support this in addition to the above-mentioned practice.

Few people tried to do so with other things like water bottles in case you do not have access to dumbbells either.

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