Dumbbells and bodyweight training are the perfect combination for results.

When your workout is faced with limiting factors like time or equipment, dumbbells and bodyweight exercises can be counted on to get the job done.

Dumbbells are a staple for building muscle and offer significant advantages over barbells, such as better range of motion, muscle activation, and accessibility.

With gyms closed during Covid lockdowns, the number of people turning to home gyms skyrocketed and things like adjustable dumbbells became a hot commodity.

Bodyweight training, too often overlooked, is the most reliable and readily available way to build muscle, burn calories, and make progress.

Put dumbbells and bodyweight training together and you have a combination that works.

Here are ten of our favorite dumbbell and bodyweight workouts. Six workouts are by muscle group and four workouts are full body.

Workout #1 (Arms)

This workout is to be done with supersets, alternating between biceps and triceps. Take no rest during supersets and 30-60 seconds rest between supersets.

Superset 1 - 4 Sets of 15-20 of Each

Seated Dumbbell Curls with Elbows Tucked into Stomach
Lying Dumbbell Skullcrushers

Superset 2 - 4 Sets of 15-20 of Each

Standing Hammer Curls
Dumbbell French Press (Overhead Extension)

Superset 3 - 4 Sets of Each Until Failure

Neutral-Grip Chin-Ups
Close-Grip Push-Ups on Dumbbells

Workout #2 (Back)

This back workout is designed to hit the different back muscles with each exercise.

Rest 30 seconds between sets and 60 seconds between exercises.

Pull-Ups - 4 Sets Until Failure
Standing Single-Arm Dumbbell J-Rows - 4 Sets of 15-20
Bench-Supported High-Elbow Dumbbell Rows - 4 Sets of 15-20
Two-Dumbbell Lat Pullover - 4 Sets of 15-20

Workout #3 (Chest)

Rest 30 seconds between sets and 60 seconds between exercises.

Dumbbell Press - 4 Sets of 15-20
Low Incline Dumbbell Flyes - 4 Sets of 15-20
Incline Dumbbell Squeeze Press - 4 Sets of 15-20
Wide-Grip Push-Up on Dumbbells - 4 Sets Until Failure

Workout #4 (Shoulders)

Rest 30 seconds between sets and 60 seconds between exercises.

Partial Lateral Raises - 9 Sets of 15-20
- 3 Sets Bottom Half
- 3 Sets Full Range of Motion
- 3 Sets Top Half
Arnold Press - 4 Sets of 15-20
Seated Rear Delt Reverse Rotations - 15-20
Single Dumbbell Front Raises - 15-20
Handstand Push-Ups - 4 Sets Until Failure

Workout #5 (Legs)

Rest 30 seconds between sets and 60 seconds between exercises.

Walking Lunges - 9 Sets of 15-20 on Each Side
- 3 Sets of Short Steps - Do Not Come All the Way Up
- 3 Sets of Regular Steps - Do Not Come All the Way Up
- 3 Sets of Long Steps with Rear Foot Drag
Dumbbell Bulgarian Split Squats - 4 Sets of 15-20 Each Side
Sumo Squat Holding Dumbbell at Chest - 4 Sets of 15-20
Standing Calf Raise with Dumbbells - 4 Sets of 30