Dumbbell Emom Workouts:
Ideas and Tips
February 2, 2025
BY STANISLAV BLASHCHUK
Dumbbells offer a versatile alternative to barbells and kettlebells, allowing for unilateral movements, improved stability, and functional strength gains. Whether you’re looking to enhance your CrossFit performance, increase muscular endurance, or just get a quick and effective workout, EMOM workouts with dumbbells can be tailored to your fitness level.
Dumbbell EMOM Complexes
Dumbbell EMOM complexes are a fantastic way to combine strength and conditioning in a time-efficient workout.
Below, we’ll break down some of the best dumbbell movements for EMOM-style training.
Dual Dumbbell Thrusters
Thrusters are a powerhouse movement that combines a front squat with an overhead press, making them one of the most effective full-body exercises. They build strength in the legs, core, and shoulders while also testing endurance due to their explosive nature.
Timecap and Recommended Weights
The number of repetitions in a dumbbell thruster EMOM depends on your fitness level, dumbbell weight, and the designated timecap. Take a look at the table below:
| Fitness Level | Sex | Weight 1 Dumbell | Weight Total | Reps |
|---|---|---|---|---|
| Beginner | Women | 4–8 kg (9–18 lb) | 8–16 kg (18–35 lb) | 6-12 Reps per Minute |
| Men | 8–12 kg (18–26 lb) | 16–24 kg (35–53 lb) | ||
| Intermediate | Women | 8–10 kg (18–22 lb) | 16–20 kg (35–44 lb) | |
| Men | 12–16 kg (26–35 lb) | 24–32 kg (53–70 lb) | ||
| Advanced | Women | 12-15 kg (26-33 lb) + | 24–30 kg (53–66+ lb) + | |
| Men | 16–20 kg (35–44 lb) + | 32–40 kg (70–88+ lb) + |
In the context of an EMOM workout, the timecap refers to how many rounds (or minutes) the workout lasts. For dumbbell thrusters, you can scale the duration based on your fitness level, ranging from 8 to 20 minutes.
Workout Instructions
1. Starting Position:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand at shoulder height, palms facing inward (neutral grip).
- Keep your elbows slightly in front of your body and your chest up.
2. Squat Phase:
- Engage your core and initiate the squat by pushing your hips back.
- Lower yourself until your thighs are parallel to the ground (or lower if mobility allows).
- Keep your chest upright and knees tracking over your toes.
3. Transition (Explosive Drive):
- Drive through your heels to stand up explosively.
- As you extend your legs, use the momentum to push the dumbbells overhead.
4. Press Phase:
- Fully extend your arms overhead with the dumbbells stacked above your shoulders.
- Ensure your core is tight and avoid overextending your lower back
5. Reset:
- Lower the dumbbells back to shoulder height in a controlled manner.
- Immediately transition into the next squat to maintain a smooth rhythm.
Involved Muscles
- Quadriceps: Main driver during the squat phase.
- Glutes: Engaged during the upward drive.
- Shoulders (Deltoids): Activated during the overhead press.
- Core (Abdominals & Lower Back): Provides stability throughout the movement.
- Triceps: Assists in locking out the arms overhead.
Dumbbell Snatch
The dumbbell snatch is a powerful full-body movement that enhances strength, explosiveness, and coordination. It engages multiple muscle groups, making it an excellent exercise for building athleticism and endurance.
Timecap and Recommended Weights
The number of repetitions in a dumbbell snatch EMOM depends on your fitness level, dumbbell weight, and the designated timecap. Refer to the table below for scaling options:
| Fitness Level | Sex | Weights | Reps |
|---|---|---|---|
| Beginner | Women | 6–10 kg (13–22 lb) | 6-15 Reps per Minute |
| Men | 10–15 kg (22–33 lb) | ||
| Intermediate | Women | 12–17 kg (26–37 lb) | |
| Men | 15–22 kg (33–49 lb) | ||
| Advanced | Women | 17-22+ kg (38-49 lb) + | |
| Men | 22–30 kg (49–66 lb)+ |
- If you want to build strength and power, use heavier weights with a lower rep range.
- If your goal is to improve endurance and conditioning, opt for lighter weights with higher reps.
In the context of an EMOM workout, the timecap refers to how many rounds (or minutes) the workout lasts. For dumbbell thrusters, you can scale the duration based on your fitness level, ranging from 8 to 20 minutes.
Workout Instructions
1. Starting Position:
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand between your legs.
- Keep your back straight, chest up, and engage your core.
- Slightly bend your knees, shifting your weight onto your heels.
2. First Pull (Lift-Off):
- Drive through your legs to extend your hips, knees, and ankles explosively.
Pull the dumbbell straight up along your body as you extend, keeping it close.
3. High Pull & Transition:
As the dumbbell reaches chest height, pull your elbow high and begin rotating your arm.- Drop under the dumbbell by bending your knees slightly.
4. Lockout Position:
- Punch the dumbbell overhead, fully extending your arm with the weight stacked above your shoulder.
- Keep your core tight and avoid arching your lower back.
5. Reset:
- Lower the dumbbell back to the starting position in a controlled manner.
- Switch hands and repeat the movement on the opposite side.
Involved Muscles
- Legs (Quads & Hamstrings): Generate power during the initial lift.
- Glutes: Engage during the explosive drive.
Shoulders (Deltoids): Control and stabilize the dumbbell overhead. - Core (Abs & Lower Back): Maintain balance and stability.
- Traps & Upper Back: Assist in the high pull phase.
Dual Dumbbell Devil Press
The Dual Dumbbell Devil Press is a high-intensity, full-body movement that combines a burpee with a double dumbbell snatch. This exercise challenges strength, endurance, and coordination, making it an effective tool for conditioning and overall fitness.
Timecap and Recommended Weights
The number of repetitions in a Dual Dumbbell Devil Press EMOM depends on your fitness level, dumbbell weight, and the designated timecap. Take a look at the table below:
| Fitness Level | Sex | Weight 1 Dumbell | Weight Total | Reps |
|---|---|---|---|---|
| Beginner | Women | 4–8 kg (9–18 lb) | 8–16 kg (18–35 lb) | 6-10 Reps per Minute |
| Men | 8–10 kg (18–22 lb) | 16–20 kg (35–44 lb) | ||
| Intermediate | Women | 8–10 kg (18–22 lb) | 16–20 kg (35–44 lb) | |
| Men | 10–15 kg (22–33 lb) | 20–30 kg (44–66 lb) | ||
| Advanced | Women | 15–18 kg (33–40 lb) + | 30–36 kg (66–79 lb) + | |
| Men | 17–25 kg (37–55 lb) + | 34–50 kg (74–110 lb) + |
- If you want to build strength and power, use heavier weights with a lower rep range.
- If your goal is to improve endurance and conditioning, opt for lighter weights with higher reps.
In the context of an EMOM workout, the timecap refers to how many rounds (or minutes) the workout lasts. For the Dual Dumbbell Devil Press, you can scale the duration based on your fitness level, ranging from 8 to 20 minutes.
Workout Instructions
1. Starting Position:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Hinge at your hips and lower the dumbbells to the ground.
- Keep your core engaged and back straight.
2. Burpee Phase:
- Lower yourself into a squat and place the dumbbells on the floor.
- Jump or step your feet back into a high plank position.
- Perform a chest-to-floor push-up, keeping elbows close to your body.
3. Jump Forward & Setup for Snatch:
- Jump or step your feet forward outside the dumbbells.
- Keep your back straight and prepare to lift the dumbbells explosively.
4. Snatch Phase:
- Drive through your legs and extend your hips explosively.
- Pull the dumbbells straight up, keeping them close to your body.
- As the dumbbells reach chest height, rotate your wrists and punch them overhead in one smooth motion.
5. Lockout & Reset:
- Fully extend your arms overhead with dumbbells stacked above your shoulders.
- Control the descent and bring the dumbbells back down.
- Lower them to the floor and transition into the next rep.
Involved Muscles
- Legs (Quads & Hamstrings): Engaged during the jump and drive phase.
- Glutes: Activated during the explosive hip extension.
- Chest & Triceps: Work during the push-up phase.
- Shoulders (Deltoids): Key movers in the overhead press.
- Core (Abdominals & Lower Back): Stabilizes throughout the movement.
Dumbbell EMOM Variations
There are a lot of EMOM workouts with dumbbells that were not mentioned earlier, such as:
- Alternating Dumbbell Lunges
- Dumbbell Hang Power Clean
- Dumbbell Deadlifts
- Dumbbell Bent Over Rows
You can pair Dumbbell exercises with complementary movements to create a challenging and dynamic full-body EMOM workout. Here are 10 examples to inspire your next session:
- Dumbbell Thrusters + Burpees
- Dumbbell Snatches + Push-Ups
- Dumbbell Clean & Press + Air Squats
- Dumbbell Rows + Sit-Ups
- Alternating Dumbbell Lunges + Jump Lunges
- Dumbbell Hang Power Clean + Pull-Ups
- Dumbbell Swings + Plank Hold
- Dumbbell Deadlifts + Dumbbell Rows
- Dumbbell Thrusters + Box Jumps
These pairings are a great way to push your endurance, strength, and coordination while targeting multiple muscle groups. Try adjusting the reps and weights to fit your fitness level and goals!
