# Dumbbell Complex

URL: https://heatsy.app/ex/dumbbell-complex

Also known as: DB Complex, Dumbbell Flow, Dumbbell Complex Circuit

Body region: Legs, Back, Shoulders, Glutes

## Muscles

- Main: Erector Spinae, Gluteus Maximus, Vastus Lateralis, Vastus Medialis
- Helps: Deltoid, Trapezius, Biceps Femoris, Triceps
- Holds: Rectus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Dumbbells

## Technique

1. Choose a light pair of dumbbells and a sequence, for example Romanian deadlift, row, clean, squat and press.
2. Do all reps of one movement, then go to the next without putting the dumbbells down.
3. After the last movement, lower the dumbbells and rest.

### Cues

- Pick weights your weakest lift can handle.
- Keep a smooth rhythm with control.

### Common mistakes

- Using weights too heavy for the final movements.
- Rounding the back as fatigue sets in.
- Rushing through the transitions.

## Alternatives

- [Barbell Complex](https://heatsy.app/ex/barbell-complex)
- [Dumbbell Clean](https://heatsy.app/ex/dumbbell-clean)