The Best Full-Body Exercises With 50-Pound Dumbbells

Strengthen your entire body and maximize your muscle mass with just a set of dumbbells. Here are the best full-body dumbbell exercises.

Dumbbell workouts are popular for a multitude of reasons. They provide more diversity than nearly any other piece of gym equipment available.

A good workout session can help you lose weight fast, enhance total-body strength, maximize muscle mass, and keep your heart healthy.

If you’re new to dumbbells, do not worry, there are exercises that will provide the same effects as those pulling heavy weights off the floor. And I’ll show you just how.

5 Best Full-Body Dumbbell Exercises

The only equipment you need to perform these full-body dumbbell exercises is, you guessed it, a set of dumbbells. And if you don’t have one at home, look for the adjustable type.

A set of 50-pound dumbbells is perfect for you, regardless of your fitness level. Since the dumbbells are adjustable, it’s easy to switch between weights.

And as you progress, you’ll need to increase the weight you lift to assure muscle growth. Enter adjustable dumbbells.

Now, let’s see what are the best dumbbell exercises that target your entire body:

1. Dumbbell Burpee

The bodyweight burpee is already a brutal exercise when it comes to strength training. Add a set of dumbbells and you get an even more challenging workout.

Dumbbell burpee is a tough exercise, but it delivers. It works every muscle in your body while also burning a lot of calories. Here’s how you do it:

  1. Stand up straight with a dumbbell in each hand. Make sure your wrists face your body.
  2. Get down into a squat position and place the dumbbells on the floor in front of you.
  3. Hop your feet back into a plank position.
  4. Do a pushup.
  5. Hop into a squat position.
  6. Stand up holding the dumbbells beside you.
  7. Repeat.

2. Dumbbell Clean With 50-Pound Dumbbells

This is a total body exercise that builds explosive power and involves muscles such as the glutes, hamstrings, arms, and shoulders. Here’s how to do it:

  1. Get into a squat position with feet hip-width apart and a dumbbell in from of each foot.
  2. Grab the dumbbells with your palms facing you.
  3. With an explosive move, bring the dumbbells in front of your shoulders, palms facing forwards. You can jump slightly while you lift the dumbbells.
  4. Straighten your legs to stand.
  5. Lower the dumbbells down in front of your thighs with palms facing you.
  6. Get into a squat position with the dumbbells in front of your feet.
  7. Repeat.

3. Dumbbell Squat Press

This exercise is simple but effective since it works all your muscles, from legs to chest and arms. Here’s how to perform a dumbbell squat press:

  1. Stand up straight. Grab a single dumbbell with both hands and bring it to chest level. This is the starting position.
  2. Get down into a deep squat (goblet squat).
  3. Extend your arms and press the dumbbell straight forward. Keep the dumbbell at chest level.
  4. Bring the dumbbell back close to your chest.
  5. Shift your weight into your heels and extend your legs to return to the standing position.
  6. Repeat.

4. Dumbbell Squat With Bicep Curl

When it comes to full-body dumbbell exercises, the dumbbell squat with bicep curl is really rather basic in terms of mechanics, making it an excellent workout for individuals of all fitness levels.

It engages your arms, back, core, quadriceps, and glutes. Here’s how to do this total body exercise:

  1. Stand up straight with a dumbbell in each hand. Make sure your wrists face your body.
  2. Perform a squat while keeping the dumbbells by your sides.
  3. Do a bicep curl while standing up from the squatting position.
  4. Lower the dumbbells down by your sides.
  5. Repeat.

5. Dumbbell Overhead Carry With 50-Pound Dumbbells

This exercise is similar to the farmer’s walk except that the dumbbells are carried up overhead. As a result, it’s a more difficult variant.

It’s one of the best full-body dumbbell exercises because it strengthens not only your muscles but your heart too.

You should feel the burn in your legs, back, core, shoulders, chest, and arms. As you can see, it’s a total workout.

To properly perform the dumbbell overhead carry exercise, follow these simple instructions:

  1. Grab a dumbbell in each hand and lift them overhead. Make sure your wrists are facing each other.
  2. Now walk slowly while holding the dumbbells straight overhead.
  3. Aim for a 30-second walk.

The Takeaway

Make sure to add these full-body dumbbell exercises to your weekly workouts for outstanding muscle-building results. You can add one, two, or even all five exercises for a complete fat burner session.

Remember to use adjustable 50-pound dumbbells so you can easily increase or decrease the weight according to your fitness level and progress.

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