• Skip to primary navigation
  • Skip to main content
  • Skip to primary navigation
  • Skip to main content
Choose which site to search.
University of Arkansas for Medical Sciences Logo University of Arkansas for Medical Sciences
Get Healthy
  • UAMS Health
  • Jobs
  • Giving
  • About Us
  • Contact Us
  • Wellbeing at UAMS
    • Emotional Wellbeing
      • Stress Relief Resources
    • Environmental Wellbeing
    • Financial Wellbeing
    • Intellectual Wellbeing
    • Occupational Wellbeing
    • Physical Wellbeing
      • Get Moving
      • Nutrition
      • Quit Smoking with UAMS
      • Benefits
      • Smart Care Clinics
      • Breastfeeding Initiatives at UAMS
    • Social Wellbeing
    • Spiritual Wellbeing
    • Wellbeing Resource Library
  • Stocked & Reddie Food Pantry
  • UAMS Child Development Center
  • Employee Discounts
  1. University of Arkansas for Medical Sciences
  2. Get Healthy
  3. Five Dumbbell Combo Moves

Five Dumbbell Combo Moves

Dumbbells are an excellent tool for a home gym workout. However, bicep curls can become boring after a while. When done correctly, several exercises done with dumbbells can be combined to create an increased challenge and more effective workout. If you have a pair of dumbbells at home, consider adding these exercises to your next workout.

Lunge with Arm Curl, 10-15 Reps Per Set

Lunge Curl 1
Begin by standing with the DBs next to the hips
Lunge Curl 4
Step forward with one foot into a lunge.
Lung Curl 3
Hold the lunge position and curl the DBs
  • After completing the curl, stand out of the lunge
  • Repeat with the opposite leg

Hang Clean to Press, 5-10 Reps Per Set 

Row to Tricep Extension 1
Push the hips backward and lower the DBs to the knees 
Hang Clean Press 2
Explode the hips forward, stand up straight and swing the DBs to the shoulders
Hang Clean Press 3
From the standing position, press the DBs overhead. Lower the DBs and return to position with the hips back

Push-Up Rows, 5-10 Reps Per Set 

Plank to Row 1
. Begin in a push-up position with the hands on DBs. Perform a push-up 
Plank to Row 2
Staying in the top of the push-up position, row the DB up to the side of the chest.
  • Return the DB to the ground and repeat on the other side 
  • This is one rep when the row has been completed with both arms 

Dumbbell Row with Tricep Extension, 10-15 Reps Per Set on Each Side of the Body 

Row to Tricep Extension 1
Holding one DB, stand with the feet staggered with the foot on the same side as the DB further back than the opposite foot, push the hips backward and allow the DB to hang directly below the shoulder 
Row and Tricep Extension 2
Row the DB up to the side of the chest 
Row and Tricep Extension 1
With the DB at the side of the chest, extend the elbow so that the DB moves toward the hip 
  • Return the DB to the side of the chest and lower the DB to the starting position 

DB Deadlift-Snatch 

Dead Snatch 1
Start by holding the DBs next to the hips. Keeping the weights next to the hips
Dead Snatch 2
Squat down to lower the weights to the floor 
Dead Snatch 3
Stand out of the squat with one arm, keep the DB next to the hip. With the other arm, pull the DB up past the chest and shoulder to extend the DB overhead
  • Lower the weight back to the hips, that is one rep 
  • Repeat, alternating arms each time 

Posted by Natalie Cannady on July 14, 2020

Filed Under: Health Resources

University of Arkansas for Medical Sciences LogoUniversity of Arkansas for Medical SciencesUniversity of Arkansas for Medical Sciences
Mailing Address: 4301 West Markham Street, Little Rock, AR 72205
Phone: (501) 686-7000
  • Facebook
  • X
  • Instagram
  • YouTube
  • LinkedIn
  • Pinterest
  • Disclaimer
  • Terms of Use
  • Privacy Statement

© 2025 University of Arkansas for Medical Sciences