The Genius Dumbbell Workout

It's in your hands now.

By David Zinczenko, Men's Health; Photo by Brand X Pictures;

Workout photography by Beth Bischoff Dumbbells may be even more useful than a Wet-Nap at a rib joint.

They're small, so you can move them around from one area to another. They're easy to store, so you can exercise at home. They're versatile, so you can work every body part with them. And they're effective: Using dumbbells, you work parts of your body separately (which means the stronger side can't compensate for the weaker, as can happen with barbells). You can substitute dumbbells for most barbell moves, or try this dumbbell-specific circuit.

Exercise	Repetitions	Rest	Sets
Single-Leg Squat	8-12 each leg	30 seconds	2
Dumbbell Clean	10 each side	30 seconds	2
Clock Lunges	7 each side	30 seconds	2
Pushup Position Row	6 each arm	30 seconds	2
Overextension Kickback	8 each arm	30 seconds	2
Supinating Dumbbell Curl	12 each arm	30 seconds	2
Bent-Over Row with Back Extension	8	30 seconds	2
Dumbbell Lunge with Lateral Raise	6 each leg	30 seconds	2
Golf Squat	10-15 each side	30 seconds	2

Single-Leg Squat

Holding two dumbbells, stand with your knees slightly bent and your feet shoulder-width apart. Lift your right leg so that your knee is bent 90 degrees and your lower leg is parallel to the ground behind you. Slowly lower your body until your left thigh is parallel to the ground. Pause, then push your body back to the starting position. Finish all of the repetitions, then switch legs and repeat.

Single-Arm Dumbbell Clean

Squat over a pair of dumbbells and grab them with an overhand grip. Stand and lift both weights up to chest height. Quickly drop underneath the weights and "catch" them on your shoulders, with your elbows high. Drop your elbows, keeping the dumbbells at shoulder level. Push the dumbbell in your left hand straight up. Pause, then lower the dumbbell. Repeat the exercise, this time pressing up the weight in your right hand only.

Clock Lunge

Stand with your feet hip-width apart and hold dumbbells at your sides. Step backward with your right leg to 6 o'clock, until your right knee is just above the floor and your left thigh is parallel to the floor, keeping your left knee over (not past) your toes. Push back up to the starting position and repeat, this time stepping your right leg out to the side to 3 o'clock, keeping your toes pointed out to the side. Return to the starting position once more, then step once more, this time placing your foot forward to 12 o'clock. Return to the start position, then switch positions and step back with your left leg, moving to 6 o'clock, 3 o'clock, and 12 o'clock.

Pushup Position Row

Get into pushup position with your arms straight and your hands resting on light dumbbells. Spread your feet apart for balance. Tighten your abs as you pull one dumbbell off the floor and draw it toward your chest until your elbow is above your back. Pause, then slowly return the weight to the floor and repeat with the other arm. TIP: If holding both dumbbells feels awkward, try doing the exercise holding only one dumbbell and place your other hand on the floor.

Overextension Kickback

Grab a dumbbell in your right hand and place your left hand and knee on a bench. Place your right foot flat on the floor and bend forward at the hips so your torso is parallel to the floor. Bend your right arm at a 90-degree angle so that your upper arm is parallel with the floor (palm facing your leg). Without moving your upper arm, straighten your arm behind you. As the weight clears your butt, slowly rotate your palm up toward the ceiling so that the back of your hand faces your body when your arm is straightened. Pause, then slowly return to the starting position. TIP: If twisting the weight at the top of the movement feels awkward on your wrists, just do the move without the twist.

Supinating Dumbbell Curl

Hold dumbbells at your sides, palms toward you. Curl the weights up, rotating your wrists inward 90 degrees by the time the weights reach your shoulders. Reverse this motion as you lower the weights.

Dumbbell Lunge with Front Raise

Stand holding a pair of dumbbells at your sides. Lunge forward with one foot as you raise your arms out to the front. Once your front knee is at a 90-degree angle (over your toes) and your arms are parallel to the floor, lower the weights, then push yourself back to the starting position. Repeat the move, this time lunging forward with the opposite leg.

Bent-Over Row with Back Extension

Stand with your knees flexed and hold a pair of dumbbells at arm's length by your thighs, with your palms facing behind you. Bend forward at the hips until your torso is almost parallel to the floor and the weights are hanging directly beneath your shoulders. Now pull the dumbbells up toward your chest until your elbows extend pass your torso. Keep your arms stationary as you return to a standing position. Lower your arms and repeat.

Golf Squat

Hold one dumbbell with both hands at arm's length in front of your body. Keep your torso upright and lower your hips until your thighs are at least parallel to the floor. Pause 1 second, then rise to a standing position as you rotate your upper body to the left and lift the weight toward the ceiling, keeping your arms straight as if swinging a golf club. Lower the weight as you return the starting position. Repeat, this time rotating to your right.