If you’re tired of endless isolation exercises and not seeing the results you want, it’s time to switch gears and focus on compound exercises with dumbbells.
The best compound exercises with dumbbells are your secret weapon to build lean muscle tissue, torch calories, and then transform your body—fast.
These full-body lower body compound exercises work multiple muscle groups at once, engaging your core muscles, improving strength and stability, and helping you move better in everyday life.
Unlike isolation movements, these multi-joint exercises mimic real-life movement patterns, improving performance while maximizing efficiency.
Whether you’re looking to sculpt your upper body, strengthen your lower body, or engage your entire body, these compound dumbbell exercises have you covered.
What exactly are compound exercises? Despite the complex-sounding name, Compound Dumbbell Exercises and other compound movements are straightforward—they target multiple muscle groups simultaneously.
For instance, a squat engages your quads, hamstrings, calves, glutes, and core all at once.
Here’s a step-by-step breakdown of each movement so you can start performing compound lifts with proper form.
Each one hits large muscle groups, builds strength, and then boosts metabolism.
Performing compound exercises is crucial for building overall strength and efficiency in workouts.
1. Squat with Upright Row
- Begin in an upright standing position with your feet wider than shoulder-width apart and your toes pointed slightly outward.
- Hold a dumbbell in each hand with your palms facing your body.
- After that, engage your core.
- Bend your knees and hinge from your hips to lower your seat into a squat position.
- Straighten your legs to rise back up to a standing position.
- At the top position, pull your elbows upward in a rowing motion, bringing your hands to shoulder height.
- Lower your arms to the starting position, completing one of the many effective compound exercises with dumbbells.
- Repeat the sequence of movements with 10 repetitions.
The Squat with Upright Row is a compound movement that engages multiple muscle groups simultaneously, making your workout more efficient.
Targets: Glutes, quads, hamstrings, delts, traps, core.
2. Front Raise to Lateral Raise
- Begin in an upright standing position with your feet shoulder-width apart.
- Hold a dumbbell in each hand with your palms facing your body.
- Engage your core and focus on good posture, maintaining good alignment with your head, shoulders, hips, and then legs.
- Draw your shoulder blades down and back to stabilize your upper body.
- Keeping your elbows straight, raise both arms in front of your body to approximately shoulder height.
- After that, lower your arms down to the starting position.
- As part of your compound exercises with dumbbells, raise both arms out at your sides, again stopping at shoulder height.
- Lower your arms to the starting position.
- Repeat the sequence of movements with 10 repetitions.
Targets: Shoulders, traps, stabilizer muscles.
3. Push-Up to Overhead Press
- Begin in an upright standing position with your feet shoulder-width apart.
- Hold a dumbbell in each hand.
- Hinge from your hips to bend your upper body forward, lowering the dumbbells to the ground.
- Hold onto the handles of the dumbbells as you hop back with both feet, moving into a high plank position.
- Maintain good alignment in your head, shoulders, hips, and then feet.
- Bend your arms to lower your body towards the ground.
- Straighten your arms to complete a push-up movement—one of many effective compound exercises with dumbbells you can incorporate into your routine.
- Hop forward with both feet, then raise to a standing position.
- From the standing position, press the dumbbells overhead.
- After that, lower your arms to the starting position.
- Repeat the sequence of movements with 10 repetitions.
Targets: Chest, shoulders, triceps, core, posterior chain [3].
4. Bicep Curl to Overhead Press
- Begin in an upright standing position with your feet shoulder-width apart.
- Hold a dumbbell in each hand with your palms facing outward.
- Maintain good alignment in your head, shoulders, hips, and then legs.
- Perform bicep curls by bending your elbows to bring your hands to shoulder height.
- Then press both arms overhead.
- After that, lower your arms to the starting position.
- Repeat the sequence of movements with 10 repetitions.
Targets: Biceps, shoulders, traps, stabilizers.
5. Lunge with Twist
- Begin in an upright standing position with your feet shoulder-width apart.
- Hold one dumbbell with both hands.
- Take a big step forward with one foot, positioning your left foot firmly on the ground, then bend your knees lower towards the ground to assume a lunge position.
- Stop when both knees are at 90-degree angles and extend your arms forward at chest level.
- Afterward, rotate your upper body to one side, keeping your hips squared forward and your arms fully extended at shoulder height.
- After that, hold the position for a few seconds.
- Rotate your upper body back to the center position, then step back to the standing position.
- Repeat the sequence of movements on the opposite side. Do this for 10 repetitions on each side.
Targets: Quads, glutes, core, obliques.
6. Dumbbell Sit-ups
- Begin in an upright sitting position on the floor with your knees bent and then your feet flat on the floor.
- Maintain good alignment with your upper body.
- Hold a dumbbell in both hands. Engage your core muscles.
- After that, slowly lie down on your back, swinging the dumbbell with the weight overhead.
- Hold the position for a couple of seconds.
- After that, raise up and extend your arms forward.
- Repeat the sequence of movement with 4 repetitions.
Start with one set of 4 repetitions. Perform the exercise in a smooth, controlled movement with a brief pause at the top. The intensity is light to moderate.
Targets: Abs, lower back stabilizers, hip flexors.
7. Twist Holding the Dumbbell
- Sit upright on the floor with your knees bent and your feet flat on the floor, holding the dumbbell or kettlebell in both hands.
- Engage your core and lean back slightly, and then twist your upper body to touch the kettlebell on the floor on one side.
- Return to the starting position and then repeat the movement on the opposite side.
- To increase the intensity, you can raise your legs slightly.
Start with one set of 5 repetitions. Perform the exercise in a smooth, controlled movement with a brief pause on either side of your body. The intensity is light to moderate.
Targets: Obliques, abs, stabilizer muscles.
8. Renegade Row
- Hold a dumbbell in each hand with an overhand grip and move into a straight arm plank position,
- Keep your head, shoulders, hips, and toes in alignment.
- Engage your core and then pull one arm back in a rowing motion
- Keep your elbow close to your torso, and avoid rotating your hip or shoulder.
- After that, lower your arm back down to return to the starting position.
- Repeat the movement on the opposite arm.
Start with one set of 3 repetitions on each side. Perform the exercise in a smooth, controlled movement. The intensity is light to moderate.
Targets: Upper back, lats, core, triceps.
9. Dumbbell Pull-through Plank
- Move in a straight arm plank position with your hands beneath your shoulders and then your legs straight.
- Place the dumbbell just behind your right hand, slightly outside the shoulder line.
- Engage your core and shift your weight on your left arm.
- Reach across for the dumbbell with your left hand and then pull the dumbbell to the right side.
- After that, return to the plank position.
- Repeat the movement on the opposite arm.
- Start with one set of 3 repetitions on each side. Perform the exercise in a smooth, controlled movement. The intensity is moderate to high.
Targets: Core, shoulders, chest, glutes.
5 Benefits of Compound Dumbbell Exercises
- Working for more muscle groups automatically burns more calories.
- Combining 2 or more exercises helps improve your intramuscular coordination.
- Incorporating different exercises typically elevates your heart rate and increases your cardiovascular output.
- Adding compound exercises to your workout routine is a great way to increase your strength and then flexibility.
- Additionally, working multiple muscles at the same time saves time and makes your workout more efficient.
To get you started, we have shared 4 impactful compound exercises for you to try.
To make this workout more challenging, we incorporated some light dumbbells into the exercises.
If you do not have dumbbells at home, try using water bottles or soup cans to perform compound exercises with dumbbells.
Of course, you can also go through these exercises using only your body weight, without any added resistance.
Why Compound Dumbbell Exercises Are the Best Bang for Your Buck
Performing compound movements isn’t just about saving time, though they do that too.
Here’s why they’re superior:
- Work multiple muscles in a single move
- Help correct muscle imbalances [1].
- Burn more calories than isolation exercises.
- Improve coordination and functional strength.
- Boost muscle growth by targeting the major muscle groups.
Additionally, compound exercises [2] are highly effective for achieving significant and lasting fat loss.
By engaging multiple muscle groups, they increase metabolic output and overall calorie burning, making them a more efficient alternative to traditional cardio workouts for fat loss.
According to Jason Smith, NASM-CPT, Functional Training Specialist;
“Compound dumbbell exercises are one of the smartest ways to train because they mirror real-life movements. They improve strength, coordination, and stability all at once—which is especially important as we age. You’re not just building muscle, you’re training your body to move better in everyday life.”
Whether you’re doing dumbbell squats, dumbbell deadlifts, or a dynamic dumbbell clean in the front rack position, you’re lighting up nearly every muscle from your core to your shoulders to your legs.
Pro Tips for Success
- Always start with a warm-up.
- Focus on form over weight, especially with compound lifts.
- Keep your toes pointing forward, knees slightly bent, and then your core engaged.
- Proper form is crucial to prevent excessive strain on the knee joints during exercises like squats and lunges.
- Use controlled movements and avoid momentum.
- Train 2-3x per week with rest days.
Final Thoughts: Build Strength & Shred Fat With Every Rep
Ready to get more done in less time? Incorporate these full body compound exercises into your workout routine, and then you’ll see a difference in strength, stability, and then overall performance while shredding fat.
No gym? No problem. With just a pair of dumbbells in each hand, you can unlock a full-body workout right at home.
Your body will thank you—and your mirror will too.
Take a seat and take charge of your fitness! Join the Safe and Strong Seated Workout today to build strength, boost mobility, and stay active—right from your chair. Perfect for all levels. Start moving safely and confidently now!
Frequently Asked Questions
How often should I do them?
Aim for 2–3 sessions per week, with rest days in between to allow muscle recovery and then growth.
Do they help with weight loss?
Yes! They burn more calories by engaging more muscles and then boosting their heart rate.
What are some examples?
Try squat to press, deadlifts, renegade rows, lunges with curls, and then dumbbell bench press.
Are they beginner-friendly?
Absolutely. Start with lighter weights, focus on form, and then progress gradually.