Beyond a basic biceps curl, I used to feel stuck on what to do when faced with the dumbbell rack, often opting for a kettlebell workout or gym machines instead.
I imagine I’m not alone in this, which is why it’s useful to have a professional share their experience on how to use dumbbells for the best results.
Luckily for you, Ngo Okafor, celebrity trainer and founder of Iconoclast Fitness, has shared a circuit that goes back to basics with three moves that cover four fundamental movement patterns—a squat, lunge, push and pull—and hit most major muscle groups.
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Give it a go and let us know in the comments how you fare.
How to do the full-body dumbbell circuit
Perform three rounds of the following three exercises.
Squat pressStationary lungeBent-over row
Rest for 10 seconds between exercises, and for 30 seconds between rounds.
“The squat press is a highly efficient full-body movement that combines lower-body strength with upper-body pressing and cardiovascular conditioning,” says Okafor.
How to do it:
Stand with your feet shoulder-width apart, holding dumbbells by your shoulders.Engage your core.Push your butt back and bend your knees to lower until your hips are in line with your knees, keeping your chest upright.Push through your heels to stand back up, pressing the dumbbells overhead.Lower the weights back to your shoulders.2. Stationary lunge
“Lunges improve unilateral strength, balance, coordination and lower-body muscular endurance,” says Okafor.
How to do it:
Stand holding dumbbells by your sides.Take a large step back, adopting a staggered stance.Bend both knees to lower, until your rear knee is just above the floor.Push through your front foot to extend your legs.Complete all your reps on one side, then repeat on the other side.3. Bent-over row
“Rows strengthen your posterior chain and upper back muscles, which are critical for posture, shoulder health and balanced strength development,” says Okafor.
How to do it:
Stand with your feet hip-width apart, holding dumbbells by your sides, palms facing.Hinge forward from your hips, keeping your back flat and shoulders retracted.Pull the dumbbells to your ribcage, squeezing your shoulder blades together at the top of the movement.Lower the weights slowly.
Ngo Okafor
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Personal trainer and founder of Iconoclast Fitness
Ngo Okafor is a qualified personal trainer and the founder of Iconoclast Fitness, a private training facility on Manhattan’s Fifth Avenue. It is frequented by celebrities such as Jennifer Lopez and Brooke Shields.