Even if the only gym equipment you have at home or at work is a pair of dumbbells, you can already do a lot of exercise. That’s right: With the right routine and a positive mindset, a pair of dumbbells is all you will need to burn some calories. Here are some two-hand dumbbells exercises and the benefits that go with each workout routine:

Bent Over Row

Stand with a dumbbell in each hand, shoulder-width apart. Bend your knees and bend forward at the hip. At this point, your upper body should be almost parallel to the ground. Keep your back straight and your abs tight as you row or lift the weights up to your chest. Lower the weights and repeat. Make sure to go at your own pace and your own intensity. This exercise works out several muscles in the body, especially in the upper region such as the rhomboids, biceps, traps, and lats.

Step Ups

For this workout, you will need something to step on—such as aerobic steps or a stable concrete bench. Stand with a dumbbell in each hand, arms at your sides with the palms facing towards you. Place your left foot on the platform and push to lift your body and put the right foot onto the platform. Keep the dumbbells at your sides during the entire workout. Step off the platform with your left foot first before the right foot, and then repeat. This flexes your hip and knees and fires up your gluteus maximus. Leg exercises such as this one will also increase the stability and strength of your joint muscles, which prevents injuries in the future.

Scaption or Scapular Plane Elevation

Stand with a dumbbell in each hand, arms at your side and the palms of your hands facing forwards. Lift the weights in an arc until your shoulders are stretched. Make sure your arms are straight. You do not need to lift them all the way above your head, so make sure to watch your limit. This workout targets the muscles around your shoulders and the surrounding ligaments.