How to Get Strong With Only Two Dumbells

Strength training doesn't take a lot of fancy equipment. Utilizing the following seven exercises, you can strengthen and tone all major muscle groups with nothing more than two dumbells. Use them as a regular exercise program or preliminary program to more rigorous weight training.

Things You'll Need

  • Two 1- to 2-pound handweights or dumbells
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Instructions

    • 1

      Stretch all areas of your body to prevent injury. Choose 1- or 2-pound dumbells. If these are too heavy or you don't have dumbells, use soup cans.

    • 2

      Stand with arms bent at elbows, holding dumbells next to shoulders. Lift dumbells into a shoulder press, extending arms straight up, palms facing slightly forward. Pause and return slowly to starting position.

    • 3

      Hold dumbells on thighs, palms facing in. Lift into an upright row, weights just below chin, elbows a little higher than weights. Pause and lower slowly to starting position.

    • 4

      Place dumbells next to thighs, palms facing forward, elbows close to your body. Arc dumbbells slowly into a curl until they reach shoulder height. Pause and slowly uncurl to starting position.

    • 5

      Bend forward at waist, holding dumbbells on ground with feet slightly apart. Perform bent-over row by slowly lifting dumbells to chest, elbows pointing out. Pause and lower weights to just above ground before repeating.

    • 6

      Position dumbbells below chin, arms close to body, feet well apart. Perform squat until thighs are almost parallel to floor. Pause and return slowly to starting position.

    • 7

      Squat and grasp dumbells on floor in front of you, right palm facing toward you, left palm facing forward. Deadlift them slowly until you're standing, back and shoulders straight, dumbells at your sides. Reverse the motion and lower dumbells slowly to floor.

    • 8

      Lie on back. Lift legs slowly, knees together. Lift them as high as you can, then return legs slowly to floor.