{"id":11927,"date":"2024-07-18T17:20:42","date_gmt":"2024-07-18T16:20:42","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=11927"},"modified":"2024-07-18T17:22:35","modified_gmt":"2024-07-18T16:22:35","slug":"30-minute-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/30-minute-dumbbell-workout\/","title":{"rendered":"Short on time? Blitz this 30-minute dumbbell workout"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-this-30-minute-dumbbell-workout-is-designed-to-work-all-your-main-muscle-groups-and-is-ideal-for-those-struggling-to-squeeze-in-meaningful-sessions\"><span data-contrast=\"none\">This 30-minute dumbbell workout <\/span>is designed to work all your main muscle groups and is ideal for those struggling to squeeze in meaningful sessions.<\/h2>\n\n\n\n<p>It&#8217;s rare that we find ourselves with enough spare time to devote to our fitness goals. But you&#8217;d be surprised how little time you actually need to make noticeable gains. However, it&#8217;s not just a case of picking up your <a href=\"https:\/\/mensfitness.co.uk\/review\/best-adjustable-dumbbells\/\" target=\"_blank\" rel=\"noopener\">favorite adjustable dumbbells<\/a> whenever you have half a chance and doing as many curls as you can squeeze in. <\/p>\n\n\n\n<p>To be effective, your sessions should really be targeted, and have a specific goal. If you&#8217;re looking for a full-body workout but only have half an hour to spare, you&#8217;re in luck. Grab those dumbbells and get ready to take on this 30-minute dumbbell workout.<\/p>\n\n\n\n<p><span data-contrast=\"none\">This workout is designed to challenge all the major muscles in your body \u2013 typified by the opening exercise, which will test your quads, hamstrings, glutes, shoulders, core stability and proprioception.\u00a0<\/span>Each round should take about 10 minutes, meaning you can get in an effective dumbbell workout in the time it takes to watch the news.<\/p>\n\n\n\n<div class=\"wp-block-kelseymedia-blocks-block-how-we-test-section\"><div class=\"c-how-we-test\">\n<div class=\"c-how-we-test__header\">\n<h3 class=\"wp-block-heading\" id=\"h-why-you-can-trust-the-workouts-in-men-s-fitness\">Why you can trust the workouts in Men&#8217;s Fitness<\/h3>\n<\/div>\n\n\n\n<div class=\"c-how-we-test__content\">\n<p>At Men\u2019s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we\u2019ve been publishing authoritative health and fitness content \u2013 written by our expert editors and contributors \u2013 in the form of the monthly Men\u2019s Fitness magazine. Each of our workouts has been created by either a highly experienced editor or expert contributor, and has been tested and used in real-world situations. <span data-contrast=\"none\">This 30-minute dumbbell workout was created by personal trainer,\u00a0running coach, fitness consultant\u202fand co-founder of <a href=\"https:\/\/www.tracklifeldn.com\/\" target=\"_blank\" rel=\"noopener\">Track Life Ldn, <\/a><a href=\"http:\/\/www.omarmansour.co.uk\/\" target=\"_blank\" rel=\"noopener\">Omar Mansour.<\/a><\/span><\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-how-to-do-this-dumbbell-workout\"><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">How to do this dumbbell workout<\/span><\/h3>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Perform each dumbbell exercise for 60 seconds<\/span><\/li>\n\n\n\n<li>Rest for a maximum of 15 seconds between exercises<\/li>\n\n\n\n<li><span data-contrast=\"none\">Complete 3 rounds in total, with a 60-second rest between each round<\/span><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-exercises-in-this-30-minute-dumbbell-workout\">Exercises in this 30-minute dumbbell workout<\/h3>\n\n\n\n<ol>\n<li><strong><a href=\"#reverse-lunge-press\">Reverse lunge dumbbell press<\/a><br><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#bent-over-back-row\">Dumbbell bent-over back row<\/a><br><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#russian-twist\">Dumbbell Russian twist<\/a><br><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#curtsy-lunge\">Dumbbell curtsy lunge<\/a><br><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#floor-chest-press\">Dumbbell floor chest press<\/a><br><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#biceps-curl\">Dumbbell biceps curl<\/a><br><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#front-squat\">Dumbbell front squat<\/a><br><\/strong><\/li>\n\n\n\n<li><strong><a href=\"#single-arm-snatch\">Dumbbell single-arm snatch<\/a><br><\/strong><\/li>\n\n\n\n<li><a href=\"#overhead-triceps-extension\"><strong>Overhead dumbbell triceps extension<\/strong><\/a><\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"reverse-lunge-press\"><span data-contrast=\"none\"><a id=\"reverse-lunge-press\"><\/a>1. Reverse lunge dumbbell press\u202f<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"491\" height=\"743\" data-id=\"30898\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/Reverse-lunge-DB-press-1.jpg\" alt=\"Man performing a reverse lunge dumbbell press\" class=\"wp-image-30898\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/Reverse-lunge-DB-press-1.jpg 491w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/Reverse-lunge-DB-press-1.jpg?resize=198,300 198w\" sizes=\"(max-width: 491px) 100vw, 491px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"492\" height=\"742\" data-id=\"30897\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/Reverse-lunge-DB-press-2.jpg\" alt=\"Man performing a reverse lunge dumbbell press\" class=\"wp-image-30897\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/Reverse-lunge-DB-press-2.jpg 492w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/Reverse-lunge-DB-press-2.jpg?resize=199,300 199w\" sizes=\"(max-width: 492px) 100vw, 492px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><strong>Muscles targeted:<\/strong>\u00a0Quadriceps, adductors, glutes, core, upper back and shoulders<\/p>\n\n\n\n<p><strong>Why I like it:<\/strong> This is a great compound move, targeting not only glutes, quads and hamstrings but also hitting your shoulders and getting your heart rate up.<\/p>\n\n\n\n<p><strong>How to do a reverse lunge dumbbell press:<\/strong><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Start with your feet hip-width apart. Rack the dumbbells at shoulder height, keeping the wrists straight<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Drive one leg back into a reverse lunge, dropping the back knee down towards the ground and creating a 90-degree angle with the front knee <\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Let the back knee kiss or hover above the floor<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Keeping the core braced at the bottom of the movement, press the dumbbells above the head <\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">As you stand up out of the lunge,\u202fbring the dumbbells back to shoulder height<\/span><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"dumbbell-bent-over-row\"><span data-contrast=\"none\"><a id=\"bent-over-row\"><\/a>2. Dumbbell bent-over row<\/span><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"400\" height=\"600\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/bent-over-row-2.jpg\" alt=\"man demonstrating bent over back rows: bent at the hips and learning forwards, he pulls each dumbbell up towards his body\" class=\"wp-image-11943\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/bent-over-row-2.jpg 400w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/bent-over-row-2.jpg?resize=200,300 200w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure><\/div>\n\n\n<p><strong>Muscles targeted:<\/strong>\u00a0Lats, rhomboids, mid &amp; lower trapezius and biceps<\/p>\n\n\n\n<p><strong>Why I like it:<\/strong> If you have a desk-bound job, this is a great posture improver, as it counteracts the effects of sitting hunched over a desk and strengthens the back muscles.<\/p>\n\n\n\n<p><strong>How to do a dumbbell bent-over row:<\/strong><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Hold a\u202fdumbbell in each hand (palms facing in towards your body), just wider than shoulder-width apart <\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Let the dumbbells hang with your arms extended<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Push the hips back, keeping a soft knee bend, until your torso is parallel with the floor. Keep your spine straight<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Brace your core and squeeze your shoulders together, then row the dumbbells up. Slowly lower them back down again, then repeat\u00a0<\/span><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"dumbbell-russian-twist\"><span data-contrast=\"none\"><a id=\"russian-twist\"><\/a>3. Dumbbell Russian twist<\/span><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"614\" height=\"450\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/russian-twist-1.jpg\" alt=\"man demonstrates russian twist: balancing on his bottom on the floor, his legs and torso lifted, he holds a dumbbell in two hands at his chest\" class=\"wp-image-11955\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/russian-twist-1.jpg 614w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/russian-twist-1.jpg?resize=300,220 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/russian-twist-1.jpg?resize=562,412 562w\" sizes=\"(max-width: 614px) 100vw, 614px\" \/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/russian-twist-2.jpg\" alt=\"man demonstrates russian twist: balancing on his bottom on the floor, he twists to move a dumbbell either side of him\" class=\"wp-image-11956\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/russian-twist-2.jpg 600w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/russian-twist-2.jpg?resize=300,200 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/russian-twist-2.jpg?resize=562,375 562w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n<p><strong>Muscles targeted:<\/strong>\u00a0Obliques, rectus abdominis, hip flexors and erector spinae<\/p>\n\n\n\n<p><strong>Why I like it:<\/strong> In my opinion there are few exercises that annihilate the core quite like the Russian twist. It&#8217;s also great for strengthening the lower back and hip muscles.<\/p>\n\n\n\n<p><strong>How to do a dumbbell Russian twist:<\/strong><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Start by sitting on the floor. Slightly lean back so your torso and legs form a V shape<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Bracing your core, bend your knees and elevate your feet off the ground<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Balancing in this V position, keep your legs stationary and twist your torso from side to side with control<\/span><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"dumbbell-curtsy-lunge\"><span data-contrast=\"none\"><a id=\"curtsy-lunge\"><\/a>4. Dumbbell curtsy lunge<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"492\" height=\"743\" data-id=\"30896\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-curtsey-lunge.jpg\" alt=\"Man performing a dumbbell curtsey lunge\" class=\"wp-image-30896\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-curtsey-lunge.jpg 492w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-curtsey-lunge.jpg?resize=199,300 199w\" sizes=\"(max-width: 492px) 100vw, 492px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"492\" height=\"742\" data-id=\"30895\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-curtsey-lunge-2.jpg\" alt=\"Man performing a dumbbell curtsey lunge\" class=\"wp-image-30895\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-curtsey-lunge-2.jpg 492w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-curtsey-lunge-2.jpg?resize=199,300 199w\" sizes=\"(max-width: 492px) 100vw, 492px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><strong>Muscles targeted:<\/strong> Quadriceps, gluteus maximus and gluteus medius<\/p>\n\n\n\n<p><strong>Why I like it:<\/strong> The main advantage of the dumbbell curtsey lunge is its ability to improve hip mobility and balance out your leg development. It&#8217;s almost infinitely variable, too, by exchanging the dumbbells for a kettlebell or barbell, or by adding a kick, or crossing your body with a single dumbbell.<\/p>\n\n\n\n<p><strong>How to do dumbbell curtesy lunges:<\/strong><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Stand with your feet hip-width apart, holding a dumbbell in each hand. <\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Take a big step back with your right leg, crossing it behind your left. Bend your knees until your left thigh is nearly parallel with the floor. <\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Ensure your torso is upright and your hips and shoulders are facing forwards. Keep the majority of your weight on the front leg.\u202f<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Return to the start position, then repeat on the other side.<\/span><span data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;335559738&quot;:0,&quot;335559739&quot;:0}\">\u00a0<\/span><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"dumbbell-floor-chest-press\"><span data-contrast=\"none\"><a id=\"floor-chest-press\"><\/a>5. Dumbbell floor chest p<\/span><span data-contrast=\"none\">ress<\/span><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"661\" height=\"450\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/floor-chest-press-1.jpg\" alt=\"man demonstrates floor chest press: he lays on his back, knees bent, holding two dumbbells at his chest\" class=\"wp-image-11949\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/floor-chest-press-1.jpg 661w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/floor-chest-press-1.jpg?resize=300,204 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/floor-chest-press-1.jpg?resize=562,383 562w\" sizes=\"(max-width: 661px) 100vw, 661px\" \/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"654\" height=\"450\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/floor-chest-press-2.jpg\" alt=\"man demonstrates floor chest press: he lays on his back, knees bent, pressing two dumbbells up towards the sky\" class=\"wp-image-11950\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/floor-chest-press-2.jpg 654w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/floor-chest-press-2.jpg?resize=300,206 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/floor-chest-press-2.jpg?resize=562,387 562w\" sizes=\"(max-width: 654px) 100vw, 654px\" \/><\/figure><\/div>\n\n\n<p><strong>Muscles targeted:<\/strong> Chest and triceps<\/p>\n\n\n\n<p><strong>Why I like it:<\/strong> Here you&#8217;re increasing chest strength and size while reducing shoulder strain due to the move&#8217;s limited range of motion.<\/p>\n\n\n\n<p><strong>How to do a dumbbell floor chest press:<\/strong><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Start by sitting on the floor in an upright position with your legs straight. Grab two dumbbells and balance them vertically on your thighs\u00a0<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Slowly lay back while keeping the weights close to your chest, then bend your knees to 45 degrees. Keep your feet in line with your knees<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Press the dumbbells to the sky with full extension by contracting your triceps and chest. Keep squeezing your shoulder blades into the floor<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Slowly lower your arms until both elbows touch the floor, then press both weights back to the starting position<\/span><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"dumbbell-biceps-curl\"><span data-contrast=\"none\"><a id=\"biceps-curl\"><\/a>6. Dumbbell biceps curl<\/span><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"420\" height=\"600\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/bicep-curl-2-30-minute-dumbbell-workout.jpg\" alt=\"man demonstrates dumbbell bicep curl: standing upright, he holds a dumbbell in each hand before raising and lowering them in a controlled manner\" class=\"wp-image-11981\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/bicep-curl-2-30-minute-dumbbell-workout.jpg 420w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2022\/10\/bicep-curl-2-30-minute-dumbbell-workout.jpg?resize=210,300 210w\" sizes=\"(max-width: 420px) 100vw, 420px\" \/><\/figure><\/div>\n\n\n<p><strong>Muscles targeted:<\/strong> Biceps<\/p>\n\n\n\n<p><strong>Why I like it:<\/strong> This isolation move is all about building stronger and more well defined biceps, improving elbow flexion and enhancing upper body stability.<\/p>\n\n\n\n<p><strong>How to do dumbbell bicep curls:<\/strong><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Stand holding two dumbbells at your sides, palms facing forward<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Bend your knees slightly while\u202fsqueezing the core <\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Move your forearms to curl the weights up towards your shoulders <\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Keep your wrists straight throughout the movement<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Return to the start position with <\/span>control<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"dumbbell-front-squat\"><span data-contrast=\"none\"><a id=\"front-squat\"><\/a>7. Dumbbell front squat<\/span><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"492\" height=\"735\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/Dumbbell-front-squat.jpg\" alt=\"Man performing a dumbbell front squat\" class=\"wp-image-30894\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/Dumbbell-front-squat.jpg 492w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/Dumbbell-front-squat.jpg?resize=201,300 201w\" sizes=\"(max-width: 492px) 100vw, 492px\" \/><\/figure><\/div>\n\n\n<p><strong>Muscles targeted:<\/strong> Quadriceps,\u202fhamstrings, glutes and core<\/p>\n\n\n\n<p><strong>Why I like it:<\/strong> This exercise gives you a great platform for more explosive moves by activating the stabilizing muscles around your knees and ankles.<\/p>\n\n\n\n<p><strong>How to do a front squat with dumbbells:<\/strong><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Stand with feet shoulder width apart. Rack the dumbbells under the chin, just in front of your collar bone, palms facing the body in an underhanded grip.<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Keeping the chest proud, core tight and back straight, push the hips back and bend the knees simultaneously until the knees reach an angle of at least 90 degrees. <\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Pause, then push the floor away with the legs and return to standing position.<\/span><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"dumbbell-single-arm-snatch\"><span data-contrast=\"none\"><a id=\"single-arm-snatch\"><\/a>8. Dumbbell single-arm snatch<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"495\" height=\"742\" data-id=\"30893\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-single-arm-snatch-1.jpg\" alt=\"Man performing a dumbbell single-arm snatch\" class=\"wp-image-30893\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-single-arm-snatch-1.jpg 495w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-single-arm-snatch-1.jpg?resize=200,300 200w\" sizes=\"(max-width: 495px) 100vw, 495px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"496\" height=\"742\" data-id=\"30892\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-single-arm-snatch-2.jpg\" alt=\"Man performing a dumbbell single-arm snatch\" class=\"wp-image-30892\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-single-arm-snatch-2.jpg 496w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-single-arm-snatch-2.jpg?resize=201,300 201w\" sizes=\"(max-width: 496px) 100vw, 496px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><strong>Muscles targeted:<\/strong> Glutes, quads, hamstrings, back, shoulders, triceps and core\u202f(full-body exercise)<\/p>\n\n\n\n<p><strong>Why I like it:<\/strong> As well as hitting the muscle groups above, you&#8217;re also improving your coordination and balance and increasing cardiovascular endurance.<\/p>\n\n\n\n<p><strong>How to do a dumbbell single-arm snatch:<\/strong><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Stand with your feet shoulder-width apart, holding a dumbbell in one hand. Push your hips back and lower yourself into a deep squat\u00a0<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Allow the weight to hang down and touch the floor directly beneath your chest, keeping that arm straight <\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Your back should also be straight and you should aim to keep the chest elevated\u00a0<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Explosively drive the weight up using your legs and back, keeping a close central line to the body <\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Once the dumbbell reaches the level of your hips, drive it up with your arm, using the momentum created during the first part of the movement\u202f \u202f\u00a0<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">As the dumbbell reaches shoulder height, flip your elbow underneath the weight and press it overhead, locking out your elbow<\/span><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"overhead-dumbbell-triceps-extension\"><span data-contrast=\"none\"><a id=\"overhead-triceps-extension\"><\/a>9. Overhead dumbbell triceps extension<\/span><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"516\" height=\"747\" data-id=\"30891\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-overhead-ext-1.jpg\" alt=\"Man performing a dumbbell overhead extension\" class=\"wp-image-30891\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-overhead-ext-1.jpg 516w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-overhead-ext-1.jpg?resize=207,300 207w\" sizes=\"(max-width: 516px) 100vw, 516px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"528\" height=\"745\" data-id=\"30890\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-overhead-ext-2.jpg\" alt=\"Man performing a dumbbell overhead extension\" class=\"wp-image-30890\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-overhead-ext-2.jpg 528w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/07\/DB-overhead-ext-2.jpg?resize=213,300 213w\" sizes=\"(max-width: 528px) 100vw, 528px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><strong>Muscles targeted:<\/strong> Triceps and core<\/p>\n\n\n\n<p><strong>Why I like it:<\/strong> The overhead dumbbell triceps extension hits all three heads of the triceps and improves the posture of the upper body by strengthening the shoulders&#8217; stabilizing muscles.<\/p>\n\n\n\n<p><strong>How to do an overhead dumbbell triceps extension:<\/strong><\/p>\n\n\n\n<ul>\n<li><span data-contrast=\"none\">Grab a dumbbell and kneel on the floor with your knees shoulder-width apart<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Brace your core and squeeze your glutes<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Press the weight overhead until your arms are straight. Keep the elbows tight and close to your ears. Your palms should face each other. This is the starting position<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Bend your elbows to lower the weight behind your head until your forearms are at least parallel with the floor.\u202fMake sure the elbows don\u2019t flare out<\/span><\/li>\n\n\n\n<li><span data-contrast=\"none\">Pause, then straighten your arms by extending your elbows to return to the starting position<\/span><\/li>\n<\/ul>\n\n\n\n<p>Now do two more sets to complete your 30-minute dumbbell workout. Then, follow up with some <a href=\"https:\/\/mensfitness.co.uk\/workouts\/stretching-exercises\/\" target=\"_blank\" rel=\"noopener\">stretching exercises<\/a> to prevent any muscle soreness the next day.<\/p>\n\n\n\n<p><strong>Need a <a href=\"https:\/\/mensfitness.co.uk\/review\/best-dumbbell-sets\/\" target=\"_blank\" rel=\"noopener\">new set of dumbbells<\/a>? We recommend the Jordan Fitness Premium Urethane Dumbbells. Our testers were impressed by the floor-friendly design and excellent weight range, alongside the roomy handle that offers plenty of metal to grab onto.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-kelseymedia-blocks-block-squirrel-end-of-content-widget\"><div class=\"c-squirrel-embed \"><div class=\"squirrel_widget\" data-squirrel-id=\"12996063\" data-loaded=\"false\" data-style-id=\"End of post squrrel\"><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>This 30-minute dumbbell workout from personal trainer Omar Mansour is designed to challenge all the major muscles in the body<\/p>\n","protected":false},"author":95,"featured_media":30900,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[9],"tags":[178],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.5 (Yoast SEO v23.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Short on time? 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