No fancy machines.
No packed gyms.
Just a good pair of adjustable dumbbells and a bit of floor space.
Whether you're just getting started or levelling up your home routine, these 10 exercises will help you build full-body strength.
Upper Body Workouts
1. Dumbbell Shoulder Press
Sit or stand with your back straight. Press the dumbbells overhead, then lower them slowly.
Targets: shoulders, triceps, upper back
2. Bent-Over Rows
Hinge at the hips, keep your back flat, and pull the dumbbells toward your waist.
Targets: back, biceps
3. Chest Press
Lie on a bench or the floor. Press dumbbells up over your chest, then lower under control.
Targets: chest, triceps, shoulders
4. Bicep Curls
Hold dumbbells with palms up. Curl toward your shoulders, then lower slowly.
Targets: biceps
5. Overhead Triceps Extensions
Hold one dumbbell with both hands above your head. Lower behind your neck and press up.
Targets: triceps
Lower Body Workouts
6. Goblet Squats
Hold one dumbbell close to your chest and squat as low as you can.
Targets: legs, glutes, core
7. Dumbbell Lunges
Step forward and lower into a lunge. Alternate legs.
Targets: quads, glutes, hamstrings
8. Romanian Deadlifts
With a slight bend in your knees, lower the dumbbells along your legs and stand back up.
Targets: hamstrings, glutes, lower back
Core & Full Body
9. Russian Twists
Sit with your feet off the floor, hold one dumbbell, and twist side to side.
Targets: obliques, abs
10. Dumbbell Thrusters
Squat holding two dumbbells, then press overhead as you stand up.
Targets: full body, power, cardio
Tips for Better Results
Use a mat or bench for comfort and variety
Start light , especially if using KEFL’s cast iron set
Use quick weight changes with our Select Tech-style set for circuit-style training
Warm up and stretch before every session
With KEFL’s adjustable dumbbells, you’re not just buying equipment—you’re unlocking a full gym’s worth of possibilities. These workouts are just the start.
