Paige Harris No barbell? No problem! Learn how to substitute the big five barbell lifts with their dumbbell equivalents for a body-blasting workout you can even perform at home!
Raise your hand if you’ve ever felt fear at the thought of going to the gym and making a fool of yourself. I know you can’t see it, but my hand just shot up sky-high.
While barbell training is now my favorite way to exercise (I even have a guide on those basics), I definitely didn’t start out that way. Jillian Michaels’ home DVD workouts were my jam. My living room was the only gym I needed.
Even now, I know that not everyone has access to a barbell. But that doesn’t mean that weights have to be completely off limits. If you want to get in a good workout, you don’t need much. Just a trusty set of dumbbells, enough space to workout, this guide, and time.
By taking longer in certain portions of each movement listed below, you’re sure to feel a killer burn in every targeted muscle. Read on to find out how!
Dumbbell Tempo Goblet Squat
The first move we have here is the Dumbbell Tempo Goblet Squat.
Traditional Barbell Squats are performed with the weight across the top of your shoulders and upper back. But since we’re substituting with dumbbells instead, the weight comes around to the front of your body here. This may mean that you have to take the weight down in order to perform it — but that’s okay! Instead of adding weight to make this exercise more challenging, you add time to descend.
This makes the eccentric portion of the squat more effective; your muscles have to work extra hard to stabilize and hold the weight in every position on the way down. Taking 4 or 5 seconds to descend really increases the burn!
Once you make it to the bottom of the squat, shoot back up to the top as quickly as you can with good form. Repeat for 3 sets of 8 to 12 reps — or until your form starts to break down!
Dumbbell Tempo Bench Press
Barbell Bench Press may be the most common upper body exercise, but don’t underestimate the power of this move right here. By eliminating the barbell, this move forces you to move each weight unilaterally: every muscle in your arms, chest, and upper back has to work together to balance the weights as they’re moving up and down. Using dumbbells for this move also means that each arm has to push all of the weight in each hand, so if you had any hidden imbalances between your two arms, you’re sure to find them!
To perform this one, choose a weight that you feel comfortable using for 3 sets of 8 to 12 reps. Lay back on the bench and balance the dumbbells above your chest (I usually aim for over my nipple line!) Slowly bring your arms down to your sides for 4-5 seconds, pause for one second, and then push back up as quickly as you can with good form!
Tempo Dumbbell Deadlift
Deadlifts are a total do to target almost every muscle in your body, but if you belong to a gym without a barbell, it can be challenging to progressively overload. (For more about progressive overload, check out this post right here!)
Luckily, using a slow 4-5 second eccentric movement increases the difficulty of Romanian deadlifts too. However, I still recommend trying to grab a heavier (for you!) set of dumbbells for this exercise. Your hamstrings and glutes can handle it for sure!
To perform this movement, hold your set of dumbbells at your waist. While keeping a slight bend in your knee, drop the weights down the path of your legs for 4-5 seconds while you let your hips fall back. Keep your back straight at all times! When you feel a tight stretch in your hamstrings, reverse the movement by thrusting your hips forward and come upward quickly until you return to to your starting point. Repeat until you’ve completed 3 sets of 8 to 12 repetitions and your booty is sure to be on fire!
Tempo Dumbbell Row
This exercise is a sneaky one. I always seem to choose weights that I think I’ll be able to handle for a full set, but I almost always end up having to take the weight down a notch if I want to keep my form solid!
Begin in a standing position with the dumbbells held at your sides. Next, hinge your hips so that you lean forward while still maintaining a neutral (straight) spine. Let the dumbbells fall forward in front of you. Next, imagine pinching your shoulder blades together while bringing the weights up to your chest. Pause, and slowly release the weights down over 4-5 seconds. Repeat for 3 sets of 8-12.
Tempo Dumbbell Arnold Press
Although most people tend to stick to the standard squat, bench, and deadlift for testing their strength, I’ve definitely been more into testing my overhead press lately. There’s just something about lifting a weight above your head that feels so much more satisfying than pushing it off your chest. That, and building up my shoulders has been a huge focus for the last few months.
But just because I like lifting heavy barbells over my head and doesn’t mean that you have to! So if you’re looking to sculpt your shoulders and only have a set a dumbbells to use, look no further!
This move starts out with you holding a pair of dumbbells toward your chest, with your palms facing you. To perform the movement, press the weights up while twisting them out so that your palms are facing away from you by the time you fully extend your arms. Pause for a moment, and then take 4-5 seconds to lower the weight back to the starting position.
And remember, 3 sets of 8-12 are all you need!
Implement these moves into your weekly workout routine and I promise you’ll see results!
Are dumbbells better than barbells for chest workouts? Keep up the good work with the exercise tips and the content.
Both of them have their place! Dumbbells are more versatile for sure, but barbells are an easier way to increase load. Thanks much!