Building Power with Poise: Dumbbell & Band Workout for Dancers

When we think of dancers, the first things that comes  to mind might be grace, flexibility, and expressive movement. However, beneath the fluidity of a dancer’s performance lies a foundation of muscle strength, stability, and endurance. Building power with poise is imperative for dancers. That’s why this dumbbell and band workout is crafted specifically for dancers; focusing on enhancing their core strength, leg power, and upper body resilience, ensuring they can move with both ease and energy.

Superset 1

Goblet Squat (3×15)

  • How to perform:
    • Stand with feet hip-width apart, holding a dumbbell vertically by one end close to your chest.
    • Keeping your back straight, lower your body into a squat, ensuring knees don’t pass the toes.
    • Push through the heels to return to the starting position.
  • Benefits:
    • Leg and Glute Activation: This squat variation deeply engages the quadriceps, hamstrings, and glutes, which are crucial for jumps, turns, and many dance moves.
    • Core Engagement: Holding the dumbbell in the goblet position requires a stable core, helping dancers with balance and posture.

Dumbbell Bench Press (3×12)

  • How to perform:
    • Lie flat on a bench, holding a dumbbell in each hand above your chest.
    • Slowly lower the dumbbells until they are close to the sides of your chest.
    • Push them back up, extending your arms fully.
  • Benefits:
    • Upper Body Strength: This exercise is building power in the pectorals, shoulders, and triceps. Dancers require this for lifts, holding poses, and maintaining posture.
    • Stability: Engages stabilizing muscles in the arms and shoulders, ensuring controlled arm movements during performances.

Superset 2

Dumbbell Deadlift (3×12)

  • How to perform:
    • Stand with feet shoulder-width apart, dumbbells in front of you.
    • Keeping a straight back, hinge at the hips and bend the knees slightly to grab the dumbbells.
    • Lift by extending your hips and knees, returning to a standing position.
  • Benefits:
    • Posterior Chain Activation: It targets the hamstrings, glutes, and lower back, crucial for a dancer’s strength and posture. Building power in a dancer’s posterior chain is crucial for powerful jumps and safe landings. 
    • Core Stability: Engages the core, ensuring dancers maintain a strong, stable midsection during intricate moves.

Single Arm Band Pull Down (3×12)

  • How to perform:
    • Attach a resistance band to an overhead anchor.
    • Standing underneath, grasp one end of the band with one hand.
    • Pull it down, squeezing your lats and shoulder blades.
    • Slowly let it return to the starting position and repeat.
  • Benefits:
    • Lat-Engagement: This move works the latissimus-dorsi muscles, crucial for arm movements and certain lifts in dance.
    • Unilateral Strength: By working one arm at a time, dancers can address and correct any imbalances.


Seated Band Hip Abduction (3×12)

  • How to perform:
    • Sit on a bench or chair with a resistance band wrapped around your thighs.
    • Keeping your feet grounded, push your knees outward against the band’s resistance.
    • Return to the starting position with control.
  • Benefits:
    • Hip and Outer Thigh Activation: Strengthens the muscles responsible for moving the legs away from the body’s midline; aiding in hip flexibility and wide stance moves in dance. Building power in your abductors results in strong fouettés, table-top positions, and attitude.
    • Stability and Balance: By working these muscles, dancers can better stabilize their hip joints and maintain balance during challenging routines.

Dumbbell and Band workout for building power and poise

Incorporating both dumbbells and bands into a dancer’s strength routine ensures they benefit from both the resistance of the weights and the unique tension bands offer. 

This tailored workout not only refines the dancer’s physique but also boosts functional strength that directly translates to enhanced dance performance, building power and poise simultaneously. So, save this workout for the next time you hit the gym and let us know how it goes in the comments!


Leave a Reply

Your email address will not be published. Required fields are marked *