Dumbbell-Only Full Body Workout
Written by the Perflexity coaching team · Reviewed July 22, 2026
TL;DR
A dumbbell-only full body workout can cover legs, push, pull, and arms in about 45–60 minutes: goblet squat, Romanian deadlift, press, row, shoulder press, then curls and triceps. Use 3 sets in the 8–12 range, rest 90–120 seconds on big moves, and add load or reps when every set feels solid.
Key takeaways
- One pair of dumbbells (or a small set) is enough for a balanced full-body session.
- Hit a squat, hinge, press, row, and a shoulder or arm finisher.
- 3 sets of 8–12 with clean form beats chasing max weight on every move.
- Repeat the same workout for weeks so progressive overload is obvious.
Workout
Dumbbell-Only Full Body
Full body
1.Goblet squat
Rest 90–120 sec
3 × 8–12
2.Dumbbell Romanian deadlift
Soft knees, hinge at hips
3 × 8–12
3.Dumbbell press (flat or floor)
Rest 90–120 sec
3 × 8–12
4.Dumbbell row
Per arm if single-arm
3 × 8–12
5.Dumbbell shoulder press
3 × 8–12
6.Curl + triceps extension supersets
Alternate curl and triceps each round
2 × 10–15
Opens in the app when installed — otherwise we'll send you to get Perflexity with this workout ready.
Who this workout is for
Home lifters, hotel gyms, and crowded commercial floors where every squat rack is taken. Dumbbells scale well for beginners and still challenge intermediates if you own heavy enough pairs or slow the tempo.
The workout (45–60 min)
Warm up 5 minutes: march in place, arm circles, bodyweight squats, then one light set of your first lift.
- Goblet squat — 3×8–12
- Dumbbell RDL — 3×8–12
- Dumbbell press (bench or floor) — 3×8–12
- Dumbbell row — 3×8–12 per side if single-arm
- Dumbbell shoulder press — 3×8–12
- Curl / triceps — 2×10–15 each (superset if you want to save time)
How often to run it
Two or three times per week with a rest day between sessions works well. If you train three days, keep the same template and chase small progress on the big lifts.
Progression without a full rack
Add reps first within the range, then jump to the next dumbbell size. You can also add a set on the squat or row once form is dialed.
FAQ
What if I only have light dumbbells?
Slow the eccentric, pause at the bottom of squats and rows, and raise the reps toward 15. Harder reps still build work capacity and muscle.
Can this replace a full gym program?
For general strength and muscle, yes for a long time. Add a barbell later if you want maximal strength sports or heavier loading options.
Should I rest between curl and triceps?
Minimal rest is fine if you are superseting. Take a fuller 60–90 seconds before the next round.