There’s a few exercises that form the backbone of almost every workout routine, and that includes planks, squats, and lunges. However, these exercises are so ubiquitous to the point of being almost unbearably boring. If you find that happening, try dialing up the challenge for yourself by adding dumbbells! Here’s four of our favorites:
- T-Plank
- Goblet Squat With Pulses
- Lunge With Bicep Curl
- Weighted Superman
In the rest of this article, we’ll walk you through each exercise so you can do it safely and confidently with the added weight. The weight of your dumbbells depends on your personal strength levels and preferences. Between 3 lbs to 10 lbs is a good place for most people to start.
How To Add Dumbbells To 4 Popular Exercises
T-Plank
Start in a high plank with your hands placed directly under your shoulders and gripping the dumbbells, which are resting on the ground. Your body should be in one straight line from your head to your heels, abs, glutes, and legs engaged. Shift your weight into your left hand and reach your right hand straight up to the ceiling. Hold for one count, then return to the starting position.
Repeat on the other side to complete your first set. Do 5 to 15 sets total.
Goblet Squat With Pulses
Stand up tall, feet directly under your shoulders and knees and toes pointing straight ahead. Hold one end of a dumbbell in both hands and hug it in toward your chest. Bend your knees into a squat position, shifting your body forward, then pulse through your legs three times. After the third pulse, press back up to the starting position to complete one rep.
Do 10 to 20 reps.
Lunge With Bicep Curl
Begin standing with your feet hip width apart and one dumbbell in each hand. Step your right foot back about two paces and bend both knees to 90 degrees. As you bend your knees, bend your elbows as well, drawing the dumbbells up toward your shoulders as you engage your biceps. Then, step back to the starting position and straighten your arms again.
Repeat on the other side for one set, and do 10 to 20 sets total.
Weighted Superman
Lie on your stomach, arms reaching overhead and legs long on the mat. Hold one dumbbell in each hand. Engage your back muscles, then lift your chest, arms, and legs off the mat all at the same time. Hold for one count, then slowly lower everything back to the ground to complete one rep. As you move, keep your knees and elbows as straight as possible.
Do 10 to 20 reps.
We hope this article gave you some ways to switch up your next workout. You could do all four of these exercises togethers as a mini workout, or simply add one or two to your next session.
