7 Effective 5-Pound Dumbbell Exercises for Full-Body Strength and Mobility

Weight loss and full body strength: 5-pound dumbbell exercises, Most people think of dumbbells for building bigger muscles like quads, biceps, pecs, glutes, and hamstrings. But don’t overlook the benefits of lighter weights! Using 5-pound dumbbells can give your smaller stabilizer muscles a great workout, boosting strength, cardio, and mobility all at once.

Certified personal trainer Jess Rose McDowell has put together a list of five exercises perfect for lighter weights. These moves are designed for 5-pound dumbbells, but you should choose a weight that suits your fitness level. How do you know if the weight is right for you? The American Council on Exercise suggests picking a weight that makes your muscles feel tired by the end of each set but still allows you to maintain good form throughout all your reps.

Here’s a quick guide: Do 2 sets of each exercise. For the first set, aim for 12 reps on each side; in the second set, go for 15 reps on each side. For exercises that don’t require switching sides, do 12 or 15 reps depending on the set. Rest for 30 seconds between sets.

5 Pound Dumbbell Exercises For Full Body Strength

Ready to get started?

1. Runner’s Lunge With Overhead Circle

Start in a long runner’s lunge with one foot several feet ahead of the other. Bend your front knee to 90 degrees while keeping your back leg straight and heels on the ground. Balance your weight between your feet, square your hips, and engage your back leg glute.

Grab a 5-pound dumbbell with both hands, then move the weight in a slow, circular motion over your head in a clockwise direction. Remember to keep your movements slow and fluid, and don’t forget to breathe. Switch legs and rotate the weight counterclockwise.

2. Sumo Deadlift to Sumo Squat

Stand with your feet wide apart, toes pointing out at a 45-degree angle. Tuck your hips under, keep your back flat, and tighten your core.

Holding a 5-pound dumbbell with both hands, slowly bend forward while keeping your hips high and back flat. Lower the weight until it’s about 2 to 3 inches from the ground, then lift it back up to your knees. Transition into a sumo squat by bending your knees and bringing your arms in front of you. Use slow, controlled movements, and keep your back flat.

3. Curtsy Lunge to Weighted Standing Abduction

Hold the 5-pound dumbbell in your left hand and plant your right foot firmly on the ground. Step your left leg behind your right leg into a curtsy lunge.

As you return to a standing position, rest your weighted arm on your right thigh and lift your left leg out to the side until it reaches a 90-degree angle. Lower back down into another curtsy lunge and complete all your reps on one side before switching.

4. Sumo Squat Alternating Overhead Press

Begin in a wide squat stance with your toes pointing out at a 45-degree angle. Place your 5-pound dumbbell on the floor in front of you.

Bend your knees and lower into a sumo squat, keeping your hips under you and your core tight. Grab the dumbbell with one hand, squeeze your glutes, and lift the weight into an overhead press as you stand up straight. Lower back down into a sumo squat, letting the weight hang in front of you. Complete all reps on one side before switching to the other arm.

5. Lying Triceps Extension to Crunch

Lie on your back with your legs raised directly over your hips, feet flexed, and quads engaged. Take a deep breath and press your lower back into the ground, keeping it there throughout the exercise.

Hold a 5-pound dumbbell in both hands and bend your arms to a 90-degree angle, bringing the weight overhead. Extend your arms straight up, lifting your shoulder blades off the ground into a crunch as you reach for your toes with the weight. Lower back down and repeat.

6. Figure 8 Crunch

Sit on the floor in a modified boat position: Lean your torso back slightly, lift your feet off the floor, and bend your knees so your shins are parallel to the ground.

Hold a 5-pound dumbbell in your right hand and lift your left knee slightly. Pass the weight to your left hand, circle it over your left leg, and then repeat on the right leg. Make sure the dumbbell moves in a figure-8 pattern through your legs.

7. Weighted Donkey Kick

Start on all fours, with your hands under your shoulders and knees under your hips. Tuck a 5-pound dumbbell behind your left knee and squeeze your leg to hold it in place.

Engage your glute and lift your left leg until your thigh is parallel to the floor, keeping your hips level and square. Lower back down with control and repeat.

Adding 5-pound dumbbell exercises to your fitness routine can significantly enhance your overall strength, cardio, and mobility. These simple yet effective moves target the smaller stabilizer muscles often overlooked in traditional workouts. Whether you’re a beginner or just looking to add some variety to your regimen, these exercises offer a fantastic way to stay fit and challenge your body in new ways. Remember to listen to your body, choose the right weight for your fitness level, and focus on maintaining good form. Keep moving, stay strong, and enjoy the benefits of these 5-pound dumbbell exercises!