dumbbell back exercises

A 20-Minute Full Body Dumbbell Circuit Workout

One of the most amazing things about the workout we’re about to introduce to you is that it’s super simple yet super challenging. If you only have an half an hour to exercise, you would want the most bang for your buck with zero wasted time, and that’s exactly what this circuit is designed to provide by placing you right on the fast track towards muscle growth.

Although the plan may look easy at a first glance, the exercises included are meant to hit the same muscle groups and exhaust them thoroughly in the most effective way, and the intensity is kept high at all times without any rest periods per circuit.

For this workout you will start with a pair of exercises that target your chest, then move to a pair that works back muscles and finish with a couple of powerful lower-body moves. As described below, you will finish all reps of each of the six exercises in their exact order without resting in between.

At the end, rest for two minutes, then repeat the circuit twice, aiming for three circuits in total. As you get more comfortable with the workout, you can add further circuits.

That being said, here are the six muscle-building tools that will give you the physique you want in exchange for only 20 minutes of your day!

Incline dumbbell bench press

To do a proper incline bench press, set a bench at a 30-45° incline and lie on it, holding dumbbells at chest height. Make sure your elbows are below your wrists. Press the weights directly overhead and contract your pecs at the top, then lower back to the original position.

Reps: 10

Rest: 0

Incline dumbbell flye

For the incline dumbbell flye, start by setting the bench at a 30-45° incline. Lie on the bench holding a dumbbell in each hand above your face with your arms straight. Slowly lower the weights to the sides, keeping a slight bend in the elbows. Contract your pecs to power the weights up again.

Reps: 10

Rest: 0

Chest supported row

Lie on a bench to a 30-45° incline with a dumbbell in each hand, allowing your arms to hang straight down. Leading with the elbows, row the dumbbells up to your sides and contract your back muscles at the top of the movement.

Reps: 10

Rest: 0

Prone reverse flye


Lie on a bench set at a 30-45° incline, holding a dumbbell in each hand. Without shrugging your shoulders, raise the weights out to the sides, keeping your arms straight. Contract your muscles at the top and return to the original position.

Reps: 10


Dumbbell squat

front dumbbell squat

Start by standing firmly upright with your feet shoulder-width apart, holding a dumbbell in each hand. Squat down by bending at the hips and knees until your thighs are parallel with the floor, then straighten up again.

Reps: 10

Rest: 0

Split squat

Stand firmly with a dumbbell in each hand and your feet one meter apart. Bend both knees simultaneously as far as you can, or until your back knee is nearly touching the floor, then return to the original position.

Reps: 10

Rest 2 minutes (after the final rep) and then start the next cycle.

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