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Full body

Dumbbell Complex

The Dumbbell Complex is a strength exercise with dumbbells for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 14%, front delts 10% and quads (vastus lateralis) 10%.

Level: IntermediateEquipment: DumbbellMulti-joint (compound)

How to do it

  1. Hold a dumbbell in each hand by your sides, feet hip-width.
  2. Do the set number of Romanian deadlifts, hinging with a flat back.
  3. Stay hinged and do the set number of bent-over rows.
  4. Clean the dumbbells to the shoulders and do the set number of squats.
  5. Finish with overhead presses, then lower the dumbbells to the sides to end the round.

Tips

  • Select a weight that suits the weakest move, usually the press.
  • Keep the dumbbells in your hands until the round is complete.
  • Set the back flat before every hinge and row.

Common mistakes

  • Rushing the reps and losing control of the dumbbells.
  • Rounding the back as fatigue builds.
  • Letting the knees cave in on the squats.

Muscles worked by the Dumbbell Complex

  • Gluteus maximus Primary14%
  • Front delts Primary10%
  • Quads (vastus lateralis) Primary10%
  • Spinal erectors (lower back) Secondary8%
  • Upper traps Secondary8%
  • Hamstrings (biceps femoris) Secondary6%
  • Lats (upper) Secondary6%
  • Quads (vastus medialis) Secondary6%
  • Side delts Minor5%
  • Forearm flexors Minor5%
  • Triceps (lateral head) Minor5%
  • Biceps (long head) Minor4%
  • Upper abs Stabilizer4%
  • Calves (gastrocnemius) Stabilizer3%
  • Obliques Stabilizer3%
  • Rhomboids Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Several lifts done back to back without putting the load down (for example deadlift, row, clean, press, squat): the template spreads the load over the muscles those lifts share.

Dumbbell Complex alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Dumbbell Complex work?

Mainly the gluteus maximus, front delts and quads (vastus lateralis). The spinal erectors (lower back), upper traps, hamstrings (biceps femoris), lats (upper) and quads (vastus medialis) assist.

Is the Dumbbell Complex good for beginners?

The Dumbbell Complex is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Dumbbell Complex?

For example the Barbell Complex, Bear Complex and Romanian Deadlift to Row. They train mostly the same muscles, some with different equipment.

How do you make the Dumbbell Complex harder?

Add weight or reps, or move on to the Bear Complex.

Log your sets in Zulta

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