Dumbbells are arguably the most versatile piece of equipment because you can move with greater fluidity. Unlike the rigid, fixed patterns of machines and barbells, you have the flexibility to change the positioning and angle to mitigate pain from injuries or immobility, and a greater capacity to work unilaterally to address muscle imbalances.
You don’t have to go as heavy to create a strong intramuscular stimulus, which is crucial when training. Ready to light up your whole body with free weights? This superset workout will challenge your unilateral strength and coordination in ways a barbell never could.
Complete the exercises in Part 1 for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets. Once you’ve completed all 3 sets in Part A, rest for 60 to 90 seconds, then complete the triset in Part 2.
Complete the exercises for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets for 3 total sets. Beginners should use 20- to 25-pound dumbbells, intermediate lifters can do 30- to 40-pound dumbbells, and advanced can go 45 pounds and higher.
Part 1:
A. Single-Arm Eccentric Push Press:
How to:
- Stand with feet at shoulder width, holding a dumbbell in right hand with a neutral grip at shoulder height, elbow bent at 90 degrees.
- Lower into a quarter squat, then explode up, driving through legs to press the dumbbell overhead.
- Pause, then slowly lower to start position.
- Complete 4-5 reps, then switch sides.
B. Single-Leg Renegade Row With Eccentric Isometrics:
How to:
- Get in a plank with dumbbells under each hand.
- Activate your core and keep hips square as you extend left leg, foot flexed.
- Slowly row the dumbbell in your right hand toward rib cage; pause, then slowly lower toward the ground without letting it touch, maintaining constant tension.
- Complete 5-6 reps, then switch sides.
Part 2:
A. Single-Leg Squat and Curl:
How to:
- Stand with feet hip-width apart, holding dumbbells in both hands, elbows bent at 90 degrees with palms facing your face.
- Shift weight onto your left leg, lifting your right leg behind you, knee bent.
- Hinge at hips to lower into a single-leg squat.
- Hold at the bottom, then lower the weights and curl twice before pushing through your heel to rise.
- Complete 2-3 reps, then switch sides.
B. Dumbbell Squeeze Press:
How to:
- Lie on a bench, holding dumbbells at chest, palms facing each other.
- Squeeze weights together as hard as you can, then press up.
- Loop a resistance band under your back and around dumbbells for a greater challenge.
- Complete 8-10 reps.
C. Single-Leg Bridging Dumbbell Pullover:
How to:
- Line upper back against bench, and bridge hips up, holding dumbbells with palms facing each other.
- Lift left leg off floor—knee bent, foot flexed, hips level.
- Lower dumbbells to bench (pullover).
- Complete 4-5 reps, then switch sides.
