Incorporating dumbbells into your workout routine not only builds strength, but also challenges your body to maintain stability under uneven loads. This subtle but effective change can significantly improve your coordination and proprioception, making you more adept at handling the physical demands of everyday life.
From carrying groceries to navigating bumpy sidewalks, having good balance makes everything easier. “I always say this: Balance is what will keep us young!” says Izzi Lynn, instructor at Barry's Bootcamp and host of the dumbbell-focused Workout of the Month Club.
“This exercise challenges both the upper and lower body with uneven weight bearing. “Keeping your body ready to move safely in all directions is a huge benefit to any exercise routine.”
Join the movement
If you are following the July 2024 Workout of the Month Club, here are the moves for Week 1. From Monday to Saturday, you will perform one of the dumbbell balance exercises each day, focusing on proper form. (But you can do this exercise any time!)
On Sunday, do the full workout. Do each move for 60 seconds on one side, then rest for 60 seconds. Repeat each move on the other side for 60 seconds.
Dumbbell balance exercises include:
1. Reverse lunge using knee drive
This combo exercise has two parts. Lunges to strengthen your glutes, hamstrings and quads, and knee drives to engage your core and improve balance and coordination.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand and sitting next to you.
- Step back with your right foot, landing on your toes, then bend both knees and lower your body so that your left thigh is parallel to the floor and your right knee is almost touching the floor.
- Slide your right foot and bring it back and forth. Stand and bring your right knee toward your chest.
- Return your right foot to the starting position.
- Repeat the same movement on the left side, alternating legs, for 60 seconds.
2. Overhead gusset
Do you think marching can be a full-body strength workout? This dumbbell balance exercise is just that! It improves core stability and posture by challenging your ability to balance with the weight overhead. It also targets your shoulders and arms because of the long hold, and the leg movement engages your lower body.
- Stand with your feet hip-width apart, holding dumbbells in each hand overhead, arms fully extended. Make sure your core is tight.
- Lift your right knee toward your chest, keeping your weight steady over your head. Keep your back straight and your core engaged.
- Lower your right leg again and lift your left knee up to your chest, maintaining the weight position.
- Repeat for 60 seconds, alternating legs at a steady pace, mimicking the motion of marching while holding the weight overhead.
3. Side lunge
Anyone looking to improve their agility and multidirectional movement skills should perform side lunges. These target the muscles of the thighs and buttocks, particularly the adductors, which are often neglected in more traditional front and back leg movements.
- Stand with your feet together and sit next to your body, holding a dumbbell in each hand.
- Take a large step to the side with your right foot, point your toes forward, and place your toes flat on the floor.
- As you step out, bend your right knee, push your hips back, wrap the dumbbell around your knee and lower your body until your right thigh is parallel to the floor (or as far as you can go). Keep your left leg straight and your chest up.
- Push off with your right foot to return to the starting position.
- Repeat the same movement on the left side, alternating between left and right sides for 60 seconds.
4. Weighted drag
Strengthen the standard plank with weight drags that challenge your body to maintain balance and alignment in the plank while moving the dumbbells from side to side.
- Start in a high plank position with two dumbbells on the floor next to your hands, or if the dumbbells are big enough, hold one dumbbell in each hand.
- Grab the dumbbell with your left hand and pull it under your body, moving it to your right foot.
- Drag the weight back to the starting position. Switch sides.
- Drag alternately from one side to the other for 60 seconds.
5. Rainbow Lunge
Rainbow lunges add a dynamic and functional variation to traditional lunges as well as an endurance challenge.
- Stand with your feet together and a dumbbell in each hand, sitting next to your body.
- Take a step back with your right foot and assume a reverse lunge position.
- Get into a kneeling position with your right foot behind your left leg.
- Return to the reverse lunge, then switch sides and repeat the movement with your left leg.
- Repeat alternating left and right for 60 seconds.
6. Plank shoulder tab (with hold)
This plank variation is ideal for strengthening your shoulders and arms while improving coordination and improving overall upper body stability.
- Start in a high plank position with your hands under your shoulders and your feet shoulder-width apart.
- Raise your right hand and tap your left shoulder, holding this position for 3 seconds.
- Return your right hand to the floor and repeat the movement of tapping your right shoulder with your left hand.
- Continue alternating taps for 60 seconds, maintaining a stable and controlled body posture throughout the exercise.