I enjoy workouts that rely on very little equipment. Not out of convenience, but because you don’t need piles of kettlebells, resistance bands, dumbbells, or bulky gym machines to gain strength, build muscle, and improve overall fitness. This routine proves that point clearly — it uses just two dumbbells and can be completed in 17 minutes.
If your aim is serious muscle growth or increased strength, consistency matters. You’ll also need to apply progressive overload, which simply means gradually increasing your training volume over time. This can be done by adding more reps, sets, or weight, helping your muscles avoid plateaus and continue adapting.
This three-move workout can easily slot into your current training plan. Just make sure you adjust it as you get stronger. Repeating the same routine with the same load won’t deliver new results, so increasing the weight over time is key if you plan to revisit this dumbbell session regularly.
Understanding the 3-Move Dumbbell Workout
A quality set of adjustable dumbbells is ideal, as it allows you to change the load when needed. If those aren’t available, a pair of medium-to-heavy hex dumbbells will work just fine. Below is a breakdown of the three exercises used in this routine.
1. Farmer’s Walk
The farmer’s walk is one of the most practical strength exercises around — it’s simply weighted walking. Hold a moderately heavy dumbbell in each hand and walk forward while staying upright, keeping your spine tall and avoiding any leaning or excessive arching.
You may prefer shorter, quicker steps when carrying heavier weights, though stride length is a personal choice. Keep your shoulders pulled back and down, your chest lifted, and your core and glutes engaged. Focus on moving with your whole body rather than letting your arms do all the work. This exercise challenges grip and forearm strength while remaining more manageable than kettlebells due to the thinner handles.
The goal is to maintain a strong posture without breaking stride or setting the weights down.
2. V-Sits
V-sits are primarily a bodyweight core movement, targeting the abdominals and hip flexors as your hands and feet meet to form a “V” shape. They also engage the obliques, back, quads, hamstrings, and shoulders, making them a full-body control exercise.
Begin lying flat on your back with your arms and legs extended. Keeping everything as straight as possible, brace your core and lift your arms and legs together into a seated position. Aim to tap your hands and feet at the top before lowering with control. If needed, bend your knees and draw them toward your chest. You can also alternate by lifting one arm and the opposite leg at a time.
3. Devil Press
The devil press is a demanding full-body movement that tests strength, power, and endurance. Hold a medium dumbbell in each hand and start by dropping into a burpee, lowering your chest to the floor between the weights. Push back up, jump your feet just behind the dumbbells, then swing them slightly between your legs.
With your elbows bent, drive the dumbbells overhead in one powerful motion. Lower the weights under control and repeat. Your core plays a major role here, but power should come from your legs as you thrust the dumbbells upward. This movement combines elements of a burpee and a dumbbell snatch rather than a traditional overhead press.
The Workout Structure
Begin with 2 reps each of the devil press and V-sit. Continue by increasing to 4 reps, then 6 reps, adding 2 reps each round while moving between exercises without resting.
When you need a break, stop wherever you are and perform a 100-meter farmer’s walk. Use this as a reset, then take no more than 10 to 20 seconds to shake out your arms before returning to the main exercises.
You can either restart from 2 reps or continue from where you left off — both approaches work.
Maintain a steady pace throughout and avoid starting too aggressively. While this workout focuses on muscular endurance, it also challenges cardiovascular fitness. Choosing an appropriate load will help you avoid early fatigue.
Can This Dumbbell Workout Build Muscle?
Traditional muscle-building programs usually include 4 to 8 exercises, centered around compound lifts such as squats or bench presses, supported by accessory movements. These routines typically use 6 to 12 reps across 3 to 4 sets.
Over time, variables like exercises, weights, reps, and equipment are adjusted to keep muscles challenged. While this is a common approach, it isn’t the only effective method. Muscle growth can also occur through varied training styles, including CrossFit-style routines that combine lifting, gymnastics, and conditioning.
Muscle development depends on consistent challenge, proper stimulus, sufficient protein intake, and adequate recovery. Exercises such as the devil press engage major muscle groups across the upper body, lower body, and core, making them effective for full-body strength and conditioning. Along with muscle growth, this routine can deliver noticeable gains in power and endurance over time.
