The Dumbbell Drop Workout

This is a fast and fun total body dumbbell workout you can do with a single set of dumbbells. It’s a total body workout that will build strength and power.

A dumbbell workout that uses a single set of dumbbells.

Dumbbells are one of the most versatile and useful tools to have as part of a home gym. They can be used for both upper and lower body strength training, and take up a minimal amount of space.

They also seem to be a staple of standard hotel and apartment gyms, which makes knowing how to use them a valuable skill.

This dumbbell drop workout is one of my favorite workouts because it uses a single set of dumbbells. It’s a total body workout—thanks to the variety of movements—and helps to build core stability and strength.

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Workout Tips

The goal of the workout is to perform each round without dropping the dumbbell. This adds a whole new challenge to the workout, and builds both strength and muscular endurance.
I highly recommend choosing a set of dumbbells that may be slightly below what you think you can do. By the end of each round, you should feel your forearms and core working, but you should be able to complete the round with proper form.
When performing this workout, prioritize proper form over completing a round without dropping the dumbbells. While pushing yourself is great, this workout should not be rushed, and the movements should be performed with complete control.