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17-Minute Beginner Full-Body Dumbbell Workout with Form Cues

17-Minute Beginner Full-Body Dumbbell Workout with Form Cues — video by Workout With Roxanne Play · 17:28

Video by Workout With Roxanne on YouTube · Open on YouTube

Eleven one-minute sets with 30 seconds' rest: shoulder press, Romanian deadlift, static lunges on each side, Zottman curls, squats, overhead triceps extensions, rows, floor chest press, bridges and dead bugs, each talked through with form cues. A good first weights session; warm up first.

  • 17 min
  • Beginner
  • Low impact (no jumping)
  • dumbbells, mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Shoulder press: ribs tucked and abs on so your back doesn't arch, pressing straight up over your shoulders. 0:22
  2. Romanian deadlifts: push your hips back with soft knees, keeping the dumbbells close to your legs. 2:08
  3. Static lunges, one minute each side: back heel lifted, lower the back knee and drive up through the front heel. 3:38
  4. Zottman curls with lighter weights: curl up, turn the palms down to lower, elbows pinned to your sides. 6:41
  5. Squats, feet a little wider than hips: lower straight down with your knees pressing out over the little toes. 8:10
  6. Overhead triceps extensions: elbows by your ears pointing up, ribs tucked, lower the weights behind your head. 9:39
  7. Bent-over rows: hinge with a straight spine and drive your elbows up with your mid-back, not your hands. 11:07
  8. Floor chest press: shoulder blades pinned together, wrists straight, elbows lightly touching the floor. 12:39
  9. Glute bridges with the dumbbells on your hips: drive through the heels and squeeze at the top. 14:07
  10. Dead bugs: back flat to the mat, extend one leg at a time, or opposite arm and leg for more challenge. 15:37

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your ribs tucked and abs on so your lower back doesn't arch as you press
  • In the Romanian deadlift push your hips back and keep the dumbbells close to your legs
  • On rows drive your elbows up with your mid-back rather than lifting with your hands

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadshoulder press, rows, floor chest press
  • Elbows takes loadzottman curls, overhead triceps extensions
  • Lower back takes loadromanian deadlifts, bent-over rows
  • Hips takes loadromanian deadlifts, squats, lunges, bridges
  • Knees takes loadstatic lunges, squats
  • Wrists & hands movesholding dumbbells
  • Upper back movesbent-over rows
  • Ankles & feet moveslunges and squats
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Dead bugs with legs only; lighter dumbbells for arm moves

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Workout With Roxanne; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety