Building full-body muscle and strength is a primary goal for many fitness enthusiasts. Resistance exercises targeting both upper and lower body segments are crucial for a desirable physique. They also support functional strength during daily activities involving lifting, pulling, jumping, and walking movements.

This article discusses the 65 best dumbbell exercises for increasing full-body strength and muscle hypertrophy. They are accessible and versatile and can be incorporated into a dumbbell leg workout or various dumbbell workouts at home. 

Read on for guidance on how to program these dumbbell workouts into your routine for optimal results.

Chest Dumbbell Exercises

Dumbbell Bench Press

How To Do

1. Start by sitting down on a flat bench with a dumbbell in each hand, dumbbells resting on your thighs. Your feet should be flat on the floor.
2. Use your thighs to help lift the dumbbells up as you lie back. Once lying down, your back should be pressed firmly against the bench. Also, ensure your shoulder blades are retracted (pulled back) to create a stable base. Position the dumbbells at the sides of your chest with your palms facing forward. Your elbows should be at a 45-degree angle to your torso.
3. Take a deep breath in and engage your core. Press the dumbbells upward until your arms are fully extended but not locked out. Keep your wrists straight. At the top of the movement, the dumbbells should be directly above your shoulders. Your arms should be perpendicular to the floor.
4. Pause briefly at the top, maintaining tension in your chest muscles. Slowly lower the dumbbells back to the starting position, keeping the motion controlled and smooth. Breathe out as you lower the dumbbells down.

Dumbbell Chest Fly

How To Do

1. Lie down on a flat bench with a dumbbell in each hand, palms facing each other. Keep your feet firmly planted on the ground.
2. Extend your arms above your chest with a slight bend in your elbows to protect your joints.
3. Take a deep breath and engage your core. Keep your back against the pad with your head facing forward.
4. Slowly lower the dumbbells in a wide arc until they are level with your chest. You should feel a stretch across your pecs.
5. Squeeze your chest muscles to bring the dumbbells back to the starting position, focusing on controlled, deliberate movement. Breathe out as you bring the dumbbells back to the starting position.

Decline Dumbbell Bench Press

How To Do

1. Begin by positioning the decline bench in front of the dumbbell rack.
2. Standing, grab a pair of dumbbells off the rack. 
3. Looking behind you, carefully sit on the end of the bench; resting the dumbbells on your thighs.
4. Position your lower legs behind the shin pads.
5. Once your lower legs are secure, lift the dumbbells off your thighs and lie back on the bench.
6. Press the dumbbells into the air so your arms are straight, and the dumbbells are directly over your chest.
7. Start by bending your elbows, and lowering the dumbbells.
8. Lower until your elbow is bent at a 90° angle.
9. Once they reach this position, press the dumbbells until your arms are straight; returning them to the starting position. 

Incline Dumbbell Bench Press

How To Do

1. Begin by positioning the incline bench in front of the dumbbell rack.
2. Adjust the back of the bench to a 30° angle, and lift the seat slightly to support your weight.
3. Standing, pick up a pair of dumbbells off the rack. 
4. Carefully sit on the end of the bench and rest the dumbbells on your thighs.
5. Place your feet shoulder-width apart. 
6. Lie back on the bench and press the dumbbell into the air so your arms are straight.
7. Start by bending your elbows out to the sides and lowering the dumbbells.
8. Lower the dumbbells until your elbows are bent at a 90° angle.
9. Once they reach the bottom of the movement, push the dumbbells back up to the starting position.

Dumbbell Floor Press

How To Do

1. Set up next to a mat or suitable padded space. Lay on the floor with a pair of dumbbells next to your sides. Your back should be firmly against the mat.
2. Grasp a pair of dumbbells using a double overhand grip. Lift them so that your arms are at right angles with your upper arms against the floor.
3. Ensure your arms are directly out to your sides. This is the correct starting position.
4. Inhale and engage your core. Exhale and press the dumbbells up using your chest. Extend your elbows as you bring the dumbbells together.
5. Pause briefly at the top position. Inhale and lower the dumbbells back to the starting position under control.

Arm Dumbbell Exercises

Dumbbell Hammer Curl

How To Do

1. Begin by standing tall with your feet hip-width apart.
2. Hold a dumbbell in each hand, arms at your sides, and palms facing toward your body.
3. Keeping your upper arms stationary and close to your torso, curl the dumbbells up towards your shoulders by bending your elbows.
4. As you curl the weight up, keep your palms facing each other.
5. Continue curling until the dumbbells reach shoulder level.
6. Pause briefly at the top of the movement.
7. Then, slowly lower the dumbbells back to the starting position by extending your arms and maintaining that hammer grip.

Dumbbell Skull Crusher

How To Do

1. To set up, sit on one end of a bench with your legs on either side. Hold a pair of dumbbells on your thighs with a neutral grip (Palms facing each other).
2. Lie back with your head near the edge of the bench. Press the dumbbells above your chest and face your palms toward each other. 
3. Bend your elbows and slowly lower the dumbbells past the top of your head. 
4. Straighten your arm toward the sky and squeeze your triceps.
5. Repeat steps 3 and 4 until you’ve completed the optimal number of repetitions.

Dumbbell Reverse Curl

How To Do

1. Stand with a pair of dumbbells held at your sides. Your hands should be pronated so that your knuckles are facing forward.
2. Keeping your elbows pinned at your sides, curl the dumbbells up to your shoulders. Keep your hands and wrists in line with your forearms as you move.
3. Squeeze your forearms in the top position.
4. Lower under control back to the start position.

Dumbbell Concentration Curl

How To Do

1. Sit on a bench with your legs wider than shoulder-width and feet flat on the floor.
2. Hold a dumbbell in your right hand and rest your right elbow on the inside of your right thigh. Your arm should be fully extended, with the dumbbell hanging down.
3. Keep your back straight and your chest up. Use your left hand for support by placing it on your left thigh.
4. Inhale and engage your core before lifting. Exhale and slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary. Focus on contracting your biceps as you lift the weight.
5. Pause and squeeze your biceps at the top of the movement when the dumbbell is near your shoulder.
6. Inhale and slowly lower the dumbbell back to the starting position, maintaining control throughout the descent.
7. Perform the stated repetitions with your right arm, then switch to your left arm and repeat.

Dumbbell Overhead Tricep Extension

How To Do

1. Set up a padded bench in a suitable gym area. Adjust the back pad to a vertical position at 90 degrees. 
2. Take an appropriate dumbbell and place it at the front of the bench. While keeping a neutral back, pick up the dumbbell and sit against the back pad.
3. With the dumbbell heads facing vertically, grasp it with both hands. Both palms should be facing inwards, using a double overhand grip.
4. Take a deep breath in and engage your core. Bring the dumbbell above your shoulders until it’s directly above your head. Your arms should be extended with a slight bend in your elbows.  
5. Lower the dumbbell down by flexing your elbows. Keep your arms tucked in near your ears and your elbows in the same position. 
6. Pause briefly as your hands reach neck height. Extend your elbows to bring the dumbbell back to the starting position, breathing out at the same time.

Dumbbell Bicep Curl

How To Do

1. Find a suitable space away from any gym equipment or objects.
2. Stand with your feet hip-width apart and knees slightly bent.
3. Hold a dumbbell in each hand with your arms at your sides and palms facing upwards.
4. Take a deep breath in and engage your core. Bend your elbows and curl both dumbbells at the same time towards your shoulders.
5. Pause briefly, squeezing your biceps at the top of the movement.
6. Slowly lower the dumbbells back to the starting position under control. At the same time, take a breath out.
7. Repeat for the desired repetitions.

Dumbbell Cross Body Hammer Curl

How To Do

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2. Keep your arms fully extended and resting at your sides, palms facing your thighs with a neutral grip.
3. Inhale and engage your core for stability. Ensure your back is neutral with your chest up.
4. Exhale and curl the dumbbell in your right hand across your body towards your left shoulder.
5. Keep your elbow close to your body and focus on contracting your biceps as you lift the weight.
6. Lift until the dumbbell reaches shoulder level or as far as comfortable, maintaining controlled motion.
7. Pause briefly at the top, then slowly lower the dumbbell back to the starting position while inhaling.
8. Repeat the movement with your left hand, curling the dumbbell towards your right shoulder.

Dumbbell Single-Arm Tricep Extension

How To Do

1. Select a dumbbell with the appropriate weight for your fitness level and goals.  
2. Sit on the end of a flat bench with your feet firmly planted on the ground.
3. Hold the dumbbell in your right hand with your left hand on your left hip, keeping your torso steady. 
4. Raise the arm holding the dumbbell and bend it until your elbow is flexed at 90 degrees. Your upper arm should be beside your ear, with the dumbbell behind your head.
5. Inhale and engage your core.
6. Exhale to straighten the arm with the dumbbell over your head until your elbow is fully lengthened. Hold at the top for a count, focusing on squeezing the triceps.
7. Inhale as you slowly bend your elbow to lower your hand back to the starting position, keeping the upper arm stationary. Continue for the desired number of reps for the set.
8. Switch hands and repeat the movement on the left side.

Dumbbell Preacher Curl

How To Do

1. Choose a suitable weight for your dumbbells and adjust the preacher bench so your chest is flush with the pad.
2. Sit down, place the back of your upper arms on the pad, and grip the dumbbells with palms facing up.
3. Fully extend your arms so the dumbbells hang down, with your feet planted on the ground.
4. Exhale as you curl the dumbbells toward your face by contracting your biceps. Keep your upper arms still.
5. Continue curling until the dumbbells are close to your shoulders, then hold briefly.
6. Inhale as you slowly lower the dumbbells back to the starting position.
7. Repeat for the desired number of repetitions, maintaining control throughout.

Dumbbell Close-Grip Press

How To Do

1. Set up a flat bench for the exercise. 
2. Grab two dumbbells.
3. Lie down on your back on the bench with your feet flat on the floor.
4. Hold the dumbbells in a neutral grip at your chest, with palms facing each other. 
5. Inhale and engage the abdominal muscles to protect the spine.
6. Crush the dumbbells together and drive them up to the ceiling. 
7. Stop when both arms are fully extended. 
8. Slowly return to the starting position.
9. When the dumbbells touch your chest, repeat the movement for desired reps and sets.

Dumbbell Hammer Wrist Curl

How To Do

1. Sit down in a natural sitting position on a flat bench with one light dumbbell in each hand. The dumbbells should be in a neutral position. Your elbows should be flexed at about 90 degrees and resting on your midthigh region.
2. Curl your wrists upward towards your body. Then, slowly move your wrists in the opposite direction. Continue this movement through your full range of movement as far as they will comfortably move.
3. When you reach the bottom of the movement, pause and begin the full movement again for your next repetition.

Dumbbell Finger Curl

How To Do

1. Begin by standing tall with a dumbbell in each hand.
2. Position your arms behind your back with your palms facing behind you.
3. With a slow and controlled movement, gently curl your fingers towards your palms. This should pull the dumbbells slightly up and into your palms. Keep your shoulder blades down and back throughout the movement and avoid pushing your lower back forward.
4. Hold for one second at the top of the movement, then slowly release. Keep your fingers curled so you don’t drop the dumbbells.
5. Repeat for the desired number of repetitions and sets.

Dumbbell Back Wrist Curl

How To Do

1. Stand with an upright posture with your feet hip-width apart. 
2. Holding dumbbells in both hands, place both arms behind your back, palms facing away from your body. The backs of your hands should be lightly resting against your body.
3. Bend both wrists upward, pushing the dumbbells as far up as possible. At the top of the movement, take a second to pause and squeeze your forearm muscles. 
4. Control the descent of the dumbbells slowly back to the starting position. The rest of your body should remain stationary throughout the movement.
5. Repeat the exercise for the desired number of sets and reps to meet your training goals.

Tricep Dumbbell Kickback

How To Do

1. Snag a flat bench and one dumbbell for the tricep dumbbell kickback exercise.
2. Stand on the left side of the bench.
3. Place your right knee under the hip and your right hand under the shoulder on the bench for balance. 
4. Maintain a neutral spine and straight back. 
5. Hold the dumbbell in your left hand using a neutral grip with your palm facing you. 
6. Tuck your left arm to your side.
7. Bend at the elbow to form a 90-degree angle with the forearm and upper arm. This will be the starting position.
8. Restrict movement so that only the forearm and dumbbell move. Keep the elbow tucked to your side throughout the exercise.
9. Drive the dumbbell behind you until the left arm is completely extended.
10. Pause and squeeze the triceps.
11. Slowly lower to return to the starting position.

Dumbbell Tate Press

How To Do

1. Start seated with a dumbbell in each hand, resting on your thighs.
2. Then, lean back to lay on the bench. As you lean back, lift your thighs slightly to help you move the dumbbells to the starting position.
3. At this point, you should be lying on the bench with your arms completely straight. The dumbbells should be directly above your chest.
4. Engage your core to bring a slight arch into your back. Retract (draw back) your shoulder blades and firmly press your upper back into the bench. Firmly plant both of your feet.
5. As you exhale, push your elbows out as you bring the inner plate down towards your chest.
6. After touching your chest with the weight, inhale as you straighten your arms to return to the starting position.

Dumbbell Wrist Twist

How To Do

1. Choose a pair of dumbbell weights that you can comfortably hold for a time at elbow height.
2. Stand with your feet hip-width apart with your knees slightly bent. 
3. Grasp each dumbbell firmly using a neutral grip, palms facing in.
4. Inhale and engage your core. Exhale and raise the dumbbells up by flexing your shoulders to bring your forearms parallel to the floor.
5. Begin with your palms facing the ground. This is the correct starting position.
6. Slowly rotate your wrists until your palms face the ceiling. 
7. Twist your wrists to return your palms to the starting position, facing the floor.
8. Repeat this motion for the desired number of repetitions based on your training goal.

Dumbbell Zottman Curl

How To Do

1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with an underhand (palms facing up) grip.
3. Keep your arms fully extended by your sides with your elbows in by your torso.
4. Inhale and engage your core. Exhale and slowly curl the dumbbells upward to shoulder level, keeping your elbows in the same position.  
5. Focus on engaging your bicep muscles as you curl up. Your forearms should be the only movers.
6. At the top of the movement, rotate your wrists so your palms are facing down, maintaining control throughout.
7. Inhale and slowly lower the dumbbells back down. Focus on engaging the brachialis for maximum engagement.
8. At the bottom of the movement, rotate your wrists back to an underhand grip to prepare for the next repetition.

Dumbbell One-Arm Zottman Preacher Curl

How To Do

1. Set your incline bench to a 45-degree angle.
2. Pick up a dumbbell and walk to the head of the bench.
3. Assume a split stance. Place the tricep of the dumbbell arm on the bench.
4. Straighten your elbow with your palm facing upward (supinated). Keep your upper arm on the bench.
5. Curl the dumbbell toward your shoulder. Bring it just past 90 degrees of elbow flexion (bending).
6. Pause, then rotate your wrist so that your palm is facing the floor. 
7. Gradually lower the dumbbell until your elbow is straight again.
8. Pause again and rotate your wrist so your palm faces upward (supinated).

Dumbbell Zottman Preacher Curl

How To Do

1. Sit on the preacher bench and place your upper arms on the pad. Hold a dumbbell in each hand with palms facing up.
2. Curl the dumbbells up towards your shoulders, keeping your upper arms stationary.
3. As you reach the top of the curl, rotate your wrists so your palms face downward.
4. Slowly lower the dumbbells back to the start position with your palms facing down.
5. Rotate your wrists back to the starting position, with palms facing up, to complete the rep.
6. Perform the desired number of repetitions, maintaining control and proper form throughout.

Dumbbell Incline Bicep Curl

How To Do

1. Set an adjustable bench at a 45–60 degree angle. Ensure that the catch mechanism is firmly secured.
2. Grab a suitable pair of dumbbells for the weight rack using a neutral hand position, palms facing inwards. Sit on the bench with your back firmly against the backrest. Your head should be in a neutral position.
3. Inhale and engage your core. Rotate your hands so your palms are facing in front of you. Keep your elbows tucked into the sides of your body.
4. Exhale and bring the dumbbells up to chest height by flexing your elbows. Your forearms should be the only movers.
5. Pause briefly and squeeze your biceps as you come to the top position. Inhale and bring the dumbbells back to the starting position under control.

Dumbbell Alternating Bicep Curl

How To Do

1. Stand using a shoulder-width stance, holding a suitable pair of dumbbells by your sides. Use a neutral grip with your palms facing inwards.
2. Inhale and engage your core. Keep your chest up with your head facing forwards.
3. Flex your elbow, bringing the dumbbell up to chest height. As it comes up to 90 degrees, rotate your hand so you’re using a supinated grip.
4. Pause briefly at the top position, squeezing your bicep. Exhale and bring the dumbbell back down. Rotate your wrist back to a neutral grip as it comes back past 90 degrees.
5. Once it reaches the starting position, switch to the other arm. Perform the same movement pattern as stated above.
6. Alternate between both arms for the stated number of sets and reps.

Decline Dumbbell Tricep Extension

How To Do

1. Adjust a decline bench so your head will end up lower than your legs. Sit on the seat with dumbbells resting on your thighs.
2. Hook your feet under the leg roller to stop you from sliding down the bench.
3. Carefully lie back, bringing the weights up as you recline.
4. Extend your arms up, holding dumbbells directly above your face.
5. Inhale and bend your elbows, lowering the weights towards the top of your head. Stop at a 45-degree angle.
6. Push the dumbbells back up using your triceps. Exhale as you straighten your arms.

Shoulder Dumbbell Exercises

Dumbbell Seated Shoulder Press

How To Do

1. Adjust the bench back pad until it’s at the most upright position. Set a pair of dumbbells on the floor; one on either side of the seat.
2. Pick the dumbbells up with a neutral back position and sit on the bench. 
3. Use an overhead grip with your palms facing inward. Allow the dumbbells to rest on your knees. 
4. Ensure your feet are firmly on the ground and your back is against the pad. Your head should be facing forward. This is your correct starting position. 
5. Take a deep breath in and engage your core. Using your knees, kick the dumbbells up towards your shoulders one at a time. 
6. Adjust your elbows to point sideways at a 45-degree angle. 
7. Press both dumbbells overhead. Extend both elbows until the dumbbells nearly touch. Pause briefly at the top position. 
8. Start to bring the dumbbells back down under control. Take a breath out at the same time. 
9. Once they reach shoulder height again, repeat the same movements from step five for the desired repetitions and sets.

Alternating Dumbbell Press

How To Do

1. Get a bench with a backrest and two dumbbells for this exercise. 
2. Sit on the bench with your back against the backrest. Bring both dumbbells to shoulder height by using your knees. Kick each leg up one at a time to help. 
3. Take a deep breath in and engage your core. Press one dumbbell up to the ceiling by extending your arm. Once your elbow is almost extended, pause at the top position.  
4. In a controlled manner, return to the starting position. Exhale as you bring the dumbbell back down.
5. Repeat with the other arm. 
6. Continue this pattern for the desired amount of sets and reps.

Dumbbell Arnold Press

How To Do

1. Choose a bench with an upright back support and angle it about 15 to 20 degrees back.
2. Select a pair of dumbbells that you can comfortably hold at shoulder height with your elbows at your sides.
3. While the weights rest on your thighs, sit with your back against the support and your knees at 90 degrees.
4. Use your knees to force the weights to shoulder level and prepare to lift.
5. Starting with your palms facing you and elbows tucked.
6. Move the weights outside your shoulder width while turning the palms away.
7. As your hands and elbows move to the outside, push the weights up and over your head locking at the elbows.
8. Control the weights back down and as the arms drop, turn the palms back in as the elbows move back towards your sides.

Dumbbell Front Raise

How To Do

1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell in each hand near your thighs.
3. Take a deep breath in and brace your core. Lift the dumbbells in front of you to shoulder level, with your palms facing the ground.
4. Hold the top position with your shoulders engaged and core braced.
5. Exhale as you slowly lower the dumbbells back to the start under control.
6. Repeat as needed.

Dumbbell Reverse Fly

How To Do

1. Begin by positioning your incline bench next to the dumbbell rack.
2. Adjust the bench to a 30° angle.
3. Pick up a pair of dumbbells and return to your bench.
4. Stand directly over the bench with one foot on each side.
5. Lie face down with your head toward the top of the bench. Rest your torso on the bench, with your legs outstretched, and arms hanging down toward the floor.
6. Anchor your feet to the floor. Pressing down with the balls of your feet. 
7. With elbows slightly bent, lift your arms out to the side.
8. Lift until your arms are parallel to the floor.
9. Once your arms reach this position, gradually lower the dumbbells down, returning them to the starting position.

Dumbbell Lateral Raise

How To Do

1. Choose a set of dumbbells that are appropriate for your strength level. 
2. Stand with your feet shoulder-width apart, maintaining a slight bend in your knees. Hold a dumbbell in each hand with your arms relaxed at your sides and your palms facing your thighs.
3. Pull your shoulders back and down to ensure they stay in a safe and stable position.
4. Keeping a slight bend in your elbows, inhale and engage your core. Raise the dumbbells out to the sides until your arms are parallel to the floor. Your palms should be facing the ground at the top of the movement.
5. When your arms are parallel to the ground, hold the position for a second. Contract your shoulders at the top of the movement.
6. Exhale and slowly lower the dumbbells back to the starting position. Keep the movement controlled and maintain a slight bend in your elbows.
7. Perform the desired number of repetitions, ensuring each rep is controlled and maintaining proper form.

Dumbbell Seated Lateral Raise

How To Do

1. Choose a set of dumbbells that are appropriate for your strength level. 
2. Sit on a flat bench with your feet planted on the ground, slightly wider than shoulder width to provide stability. Adjust the backrest until it’s at a 90-degree angle.
3. Hold a dumbbell in each hand with your arms relaxed at your sides and your palms facing your thighs.
4. Pull your shoulders back and down to ensure they stay in a safe and stable position.
5. Take a deep breath in and engage your core. Ensure your elbows are by your sides with a slight bend.
6. Raise the dumbbells out to the sides until your arms are parallel to the floor. Your palms should be facing the ground at the top of the movement.
7. When your arms are parallel to the ground, hold the position for a second. Ensure you feel the contraction in your shoulder muscles.
8. Exhale and slowly lower the dumbbells back to the starting position. Keep the movement controlled and maintain the slight bend in your elbows.
9. Perform the desired number of repetitions, maintaining proper form.

Dumbbell Upright Row

How To Do

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Let your arms hang straight down with your palms facing your thighs.
2. Keep your back straight and engage your core. Ensure your head is aligned with your spine.
3. Inhale, and as you exhale, lift the dumbbells by raising your elbows out to the sides and upward. Keep the dumbbells close to your body.
4. Continue lifting until the dumbbells reach chest level or just below your chin. Your elbows should be higher than your wrists.
5. Pause briefly at the top of the movement. Inhale and slowly lower the dumbbells back to the starting position.
6. Repeat the movement for the desired repetitions, maintaining proper form throughout.

Dumbbell Bent-Over Rear Delt Fly

How To Do

1. Stand with your feet shoulder-width apart holding dumbbells in each hand with your palms facing each other (neutral grip).
2. With slightly bent knees, bend forwards hinging at the hips, until your torso is nearly parallel to the floor.
3. Keep your back straight and chin tucked in to keep a neutral spine. Your arms should be hanging directly below your shoulders with your elbows slightly bent.
4. Inhale and engage your core to stabilize your spine. Exhale as you raise both arms out to the sides, leading with your elbows.
5. At the peak of the movement, pinch your shoulder blades together. Your arms should be roughly parallel to the floor at this point.
6. Inhale as you slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
7. Repeat the desired number of reps and sets until complete.

Dumbbell Single-Arm Overhead Press

How To Do

1. Grab a dumbbell in your right hand with an overhand grip. Your feet should be hip-width apart. Bring the weight to shoulder level, with your elbow in at your side.
2. Press the weight overhead to the full lockout of the elbow.
3. Lower the weight under control to the start position.
4. Breathe out as you press the weight up; breathe in as you lower the weight.

Seated Dumbbell Rear Delt Fly

How To Do

1. Begin by selecting dumbbells with the appropriate weight for your fitness goals. Sit on the edge of a flat bench.
2. Hold one dumbbell in each hand with a neutral grip, palms facing each other.
3. Lean forward while keeping the back flat and core engaged. Your arms should be fully extended with a slight bend in the elbow.
4. Brace the core and inhale to raise the dumbbells out to the sides of your body. Focus on squeezing the shoulder blades together during the movement. This engages the deltoids and back muscles through the full range of motion.
5. Hold at the top for a second to maximally engage. Exhale while slowly lowering the arms back down to the starting position.
6. Repeat for the desired number of reps and sets.

Lying Dumbbell One-Arm Rear Lateral Raise

How To Do

1. Grab one dumbbell for the exercise.
2. Locate an available flat bench.
3. Hold the dumbbell in your right hand.
4. Lie down on your stomach on the bench, positioning your chin on the very end.
5. Bend your knees, keeping your toes on the ground.
6. Grip the frame of the bench with your left hand.
7. Allow your working arm to hang down at your side. This is your starting position.
8. Inhale, engaging the core.
9. On your exhale, raise your working arm out to the side until it is parallel to the floor.
10. Inhale and return to the starting position.

Side Lying Dumbbell Rear Delt Raise

How To Do

1. Grab one dumbbell.
2. Locate an available flat bench for the exercise.
3. Shift the dumbbell to your left hand.
4. Lay down on your right side on the bench.
5. Position yourself so that your right arm is over the top of the bench to press down into the ground.
6. Adjust your left arm in front of you, bending at the elbow.
7. Hold the dumbbell in an overhand grip, twisting it so your palm faces your feet.
8. Inhale, lowering the dumbbell to your chest. Ensure the movement comes from your shoulder. Keep your elbow at a fixed angle.
9. Pause at the bottom.
10. Exhale, engaging the rear delt to raise the dumbbell above your head.
11. Repeat for desired reps and sets.

Back Dumbbell Exercises

Dumbbell Single-Arm Bent-Over Row

How To Do

1. Stand next to a flat weight bench with a dumbbell at the side. 
2. Place your left knee and left hand on the bench, keeping your right foot flat on the ground. 
3. Bend at your hips so your back is flat with your head facing down. Reach down and grab the dumbbell with your right arm extended.
4. Take a deep breath in and engage your core. Bring your elbow up and back at a 45-degree angle. 
5. Once the dumbbell reaches the hip height, pause briefly to better engage your lat. 
6. Bring the dumbbell back down using the reverse motion. Take a deep breath out as you control the descent.
7. Perform the required number of repetitions and switch to the other hand.

Dumbbell Bent-Over Row

How To Do

1. Begin with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand with your palms facing together. 
2. Keep your shoulder blades packed down, push your hips back, and maintain a strong bent-over position. 
3. Inhale and engage your core. Exhale and draw your elbows back, squeezing the shoulder blades back and down to bring the dumbbells towards you.
4. Pause for a second at the top position. Inhale and fully extend your arms back to the starting position. 
5. Maintaining the bent-over position, perform the desired number of repetitions.

Dumbbell Shrug

How To Do

1. Begin by standing with your feet hip-width apart with a dumbbell in each hand. Let your arms hang naturally at your sides, with your palms facing your body.
2. Maintain a straight back, engage your core, and relax your shoulders. Your head should be in a neutral position, looking straight ahead.
3. Inhale and engage your core. Slowly lift your shoulders straight up towards your ears as high as possible. Ensure your arms remain straight and refrain from bending your elbows. 
4. Pause and squeeze your traps at the top of the movement for 1–2 seconds.
5. Exhale as you gradually lower your shoulders back to the starting position.
6. Perform the desired number of repetitions, maintaining control and good form throughout the exercise.

Incline Dumbbell Row

How To Do

1. Set an adjustable incline bench at a 45-degree angle.
2. Grab two dumbbells for the exercise. Hold them in a pronated (overhand) grip.
3. Lie chest first on the incline bench using the balls of your feet for added balance.
4. Allow the arms to hang on either side of the bench.
5. Inhale.
6. Exhale and drive the elbows up to the ceiling.
7. Stop when the dumbbells reach your chest.
8. Slowly return to the starting position while inhaling.
9. Repeat for desired reps and sets.

Renegade Row

How To Do

1. Set up your dumbbells or kettlebells around shoulder-width apart.
2. Take a plank position with your hands holding onto the weights. You want your feet wider than hip-width apart to help maximize stability.
3. Position yourself so that your chin is in front of the dumbbells and your shoulders are stacked over your wrists.
4. Pushing down with your left hand, lift your right hand as you inhale, keeping your arm tucked alongside the body. Aim for the weight to end up in the middle of your torso.
5. As you lift the weight, ensure your chest remains parallel to the floor. You don’t want much rotation through the trunk.
6. As you exhale, lower your right arm to the ground and switch sides.

Dumbbell Pullover

How To Do

1. Lie flat on a bench with your head near one end and your feet firmly planted on the ground for stability.
2. Hold a dumbbell with both hands, palms pressed against the inside part of the weight plate, and thumbs wrapped around the handle for a secure grip.
3. Extend your arms straight above your chest, keeping a slight bend in your elbows. Engage your core and ensure your back remains flat against the bench.
4. Slowly lower the dumbbell in an arc-like motion over your head, keeping your arms slightly bent. Lower the weight until your arms are in line with your torso or you feel a stretch in your chest and lats.
5. Inhale deeply as you lower the dumbbell to maintain stability and control.
6. Exhale as you reverse the motion, bringing the dumbbell back over your chest. Focus on using your chest and lats to lift the weight, maintaining control throughout the movement.
7. Repeat the exercise for the desired number of repetitions, ensuring proper form and controlled movements.
8. At the end of your set, carefully bring the dumbbell down to your chest before sitting up to avoid strain. Keep a controlled tempo to maximize muscle engagement and reduce the risk of injury.

Leg Dumbbell Exercises

Dumbbell Lunge

How To Do

1. Stand tall with your feet hip-width apart and hold a dumbbell in each hand. Your palms should be facing inward.
2. Step your right leg forward. Keep your core engaged and your torso upright.
3. Bend your right knee, lowering your body until your right thigh is parallel to the ground. Your right knee should be stacked over your right ankle and foot.
4. Pause, then push back up and bring your right foot back to the starting position.
5. Repeat the same sequence on your left side.

Dumbbell Stiff Leg Deadlift

How To Do

1. Unlike RDLs, dumbbell stiff leg deadlifts begin with the weight on the ground. Place the dumbbell on its end so it stands vertically.
2. Stand with your feet hip-width apart. Bending forward with straight legs, grab the upper end of your dumbbell with both hands. Your fingers should be down and facing inward toward each other. The weight should be resting in between your feet on the floor.
3. Bend your knees slightly. This protects your joints and ensures you effectively target your hamstrings.
4. Tighten your core muscles to stabilize your lower back, pushing your butt out behind you. Keep pushing your butt back until you feel your spine completely neutral. Bend your knees as needed.
5. Drive your hips forward to stand up straight. Squeeze your glutes and hamstrings as you lift.
6. Lower the dumbbell along the front of your legs, keeping it close to your body. Go down until you feel a stretch in your hamstrings, usually just below the knees or mid-shin.
7. Don’t expect to bring the weight to the floor. Instead, lower the weight until you feel a lengthening of the hamstrings. Then, pause before driving the hips forward to lift again.

Dumbbell Standing Calf Raise

How To Do

1. Start by grabbing a suitable pair of dumbbells and find a raised surface. You can use a step, plate, or plyometric box. 
2. Hold the dumbbells with your palms facing the outside of your thighs and step onto the raised platform.
3. Make sure the balls of your feet are on the edge with your heels hanging off. This is your starting position. 
4. Stand upright with the dumbbells at your sides. Take a deep breath in and engage your core. 
5. With your knees fully extended, press the balls of your feet into the ground. Lift both heels as high as you can while keeping your legs straight.
6. When you reach the top position, pause briefly and squeeze both calves.
7. Slowly lower back down to the starting position. At the same time, take a slow breath out.

Dumbbell Romanian Deadlift

How To Do

1. Start by picking up your dumbbells and holding one in each of your hands. Hold the dumbbells at a 45-degree rotation angle beside your thighs, not right in front or beside them.
2. Bring your feet to shoulder-width apart and soften through the knees.
3. Breathing in through the nose, begin hinging forward at the hips. While keeping your spine straight, drive your butt back and the crown of your head forward.
4. Keep your neck and head neutral, or in line with your spine, as you bend forward. Resist the urge to look up or to the side.
5. Once you hit your endpoint, begin driving the hips forward while contracting your glute muscles. 
6. Return to your starting position.

Dumbbell Bulgarian Split Squat

How To Do

1. Stand a few feet in front of a bench or step with a dumbbell in both bands. Grasp the head of the dumbbell with your palms facing the floor and hands at shoulder height. 
2. Place the top of one foot on the bench behind you. Your front leg should be far enough forward so that when you squat, your knee stays over your ankle.
3. Take a deep breath in and engage your core. Keep your torso upright, and lower your body by bending your front knee. Your back knee should drop straight down toward the floor.
4. Continue lowering until your front thigh is parallel to the ground or as low as comfortable.
5. Press through your front heel to return to the starting position. Exhale at the same time.
6. Complete the desired number of reps, then switch legs and repeat.

Dumbbell Split Squat

How To Do

1. Stand with your feet hip-width apart and toes pointing forward. Hold a dumbbell in each of your hands.
2. Ensure a neutral spine position with your chest and head facing forward. Take a large step forward with one of your legs. 
3. Your knees should be stacked directly above your ankles. Your feet should still be hip-width apart.
4. Take a deep breath in and engage your core. Lower your back knee down until it is just above the floor. 
5. Push firmly down with both of your feet to return to your starting position. Breathe out as you come back up to the starting position.
6. Repeat as necessary.

Dumbbell Step-Up

How To Do

1. Set up a low step height at around 6–8 inches. The height can change depending on your ability level.
2. Ensure that you’re in a suitable space to step up without any obstruction.
3. Grasp a suitable pair of dumbells and stand directly in front of the raised surface.
4. Inhale and engage your core. Exhale and bring one leg to the raised surface, planting it in front of you.
5. Shift your weight onto that foot and drive upwards until you’re on top of the raised surface.
6. Pause briefly at the top position. Inhale and lower back to the starting position. Change legs and repeat the same movement pattern.

Dumbbell Single-Leg Romanian Deadlift

How To Do

1. Find a suitable home or commercial gym space away from equipment.
2. Grab a pair of dumbbells and set yourself up next to them.
3. Assume a narrow stance and pick both dumbbells up off the floor. Ensure you lift with a neutral back position.
4. Keep the dumbbells by your sides with both arms relaxed.
5. Take a deep breath in and engage your core. Pick your leg up from the ground and balance using your other leg.
6. Start to push your hips back. Keep your chest up and your head facing forward.
7. Whilst keeping your knees slightly bent, bring your raised leg back and up. At the same time, lower the dumbbells to the floor whilst maintaining a neutral back position.
8. Ensure you hinge at the hip like you would in a normal deadlift, but with the main focus on one side of your body. You should feel a stretch in your other hamstring as you come down to the floor.
9. Pause briefly as the dumbbells come near the floor to feel the stretch.
10. Contract your hamstring and glute in the ground leg. Bring the dumbbells up in the reverse movement path. Keep a controlled pace, exhaling at the same time. 
11. Switch legs once you’ve performed the desired repetitions.

Dumbbell Walking Lunge

How To Do

1. Find a suitable space to move around in. Stand with your feet hip-width apart while holding two dumbbells by your sides. 
2. Before starting, check your body position. Ensure your chest is up, your shoulders are back, and your core is engaged. Your hips should be forward with your arms straight by your side.
3. Step forward with your right leg. Begin to descend into the lunge until your right knee is at a 90-degree angle. It should be in line with your ankle and not tracking beyond your toes. Your back knee should be hovering a few inches above the floor. 
4. Push through your right heel while stepping your left leg forward. You are now back in the starting position, but one step forward.
5. Repeat with the left leg.

Dumbbell Goblet Squat

How To Do

1. Place a dumbbell to stand vertically on the end of a bench. 
2. Stand in front of the bench with your feet shoulder-width apart. Bend down to place your palms under the head of the dumbbell. Bring the weight up to your chest as you rise to stand.
3. Hinge at the hips to lower into a squat position and stop when your elbows touch your knees.
4. Push through your heels to drive back to the start position.

Dumbbell Seated Calf Raise

How To Do

1. Begin by sitting on a bench with your knees at a 90-degree angle and your toes elevated on a platform or weight plate.
2. Hold a dumbbell in each hand, positioning one head of the dumbbell on each knee.
3. Engage your core and keep your back straight, maintaining good posture.
4. Push through the balls of your feet to lift your heels off the ground, contracting your calf muscles fully at the top of the movement.
5. Pause at the peak of the contraction, focusing on squeezing the calves.
6. Slowly lower your heels back to the starting position, maintaining control throughout.
7. Repeat for the recommended number of repetitions.

Dumbbell Deadlift

How To Do

1. Stand with your feet shoulder-width apart, chest up, and head facing forward.
2. Inhale and engage your core while pushing your hips back. Bend your knees slightly as you come back.
3. Grasp the dumbbells with a double overhand grip, maintaining the same body position. Exhale and drive your hips forward while bringing the dumbbells up. Extend your knees slightly as you come up.
4. Pause briefly at the top position as you fully extend your hips.
5. Inhale and hinge at your hips to bring the dumbbells back to the starting position under control. Continue to keep your chest up and your head facing forward.

Dumbbell Sumo Squat

How To Do

1. Stand with your feet slightly wider than hip-width apart and your toes at a 45-degree angle.
2. Place a medium to heavy dumbbell in between your two legs.
3. Take a deep squat to grab onto the dumbbell.
4. Hold the dumbbell by placing one hand over the other or interlocking your fingers.
5. Engage your core with a deep breath in through your noses. Ensure that your shoulders are neutral or slightly retracted (pulled back).
6. As you exhale, push through your heels into the ground while straightening your legs.
7. Pause briefly at the top before exhaling and bending your knees to return to the starting position.

Dumbbell Side Lunge

How To Do

1. Pick up a dumbbell, and hold it vertically, holding the top end with both hands in the front rack position.
2. Position your feet hip-width apart.
3. Inhale, engage your core muscles, and gently pull your shoulder blades back.
4. Step out to the side and lower hip until they are parallel to the floor.
5. Exhale, push yourself back up, and bring your feet together at the starting position.
6. Perform the movement on the opposite side.

Dumbbell Reverse Lunge

How To Do

1. Begin by selecting dumbbells that align with your fitness goals and experience.
2. Stand with your feet hip-width apart, holding one dumbbell in each hand.
3. Inhale and engage your core.
4. Take a step back with your right foot, bending your left knee to a 90-degree angle. Don’t let your left knee extend over your left foot.
5. Hold at the bottom movement for a count, squeezing your glutes and quads to engage fully.
6. Exhale as you step your right foot back up to meet the left and return to the starting position.
7. Repeat on the left side. Continue for the intended number of reps and sets for each side.

Dumbbell Jumping Squat

How To Do

1. Start by picking up the dumbbells safely with deadlift form. Keep your back straight to prevent overloading the spine.
2. Stand straight up with your feet roughly shoulder-width apart. Hold a dumbbell in each hand.
3. Keep your shoulders in a neutral alignment, not rolled forward or back. Your head, shoulders, feet, and knees should all be in a straight line.
4. On an inhale, take a deep bend into the knees.
5. You can hinge at the hips to draw the torso toward the thighs, to maintain a neutral spine alignment.
6. The weight should stay close to your legs, ending up slightly behind your knees at the bottom of the movement.
7. Then, on the exhale, quickly straighten the legs. Use an explosive movement to lift your feet slightly off the ground.
8. Repeat as necessary.

Dumbbell Lunge With Bicep Curl

How To Do

1. Stand tall with your feet hip-width apart. Hold a dumbbell in each hand, arms fully extended, and palms facing each other.
2. Take a large step forward with one foot and lower your body into a lunge as you inhale. Stop once both knees are at about 90-degree angles.
3. As you lower into the lunge, perform a bicep curl. Do this by bending your elbows as you supinate (turn upwards) your palms to lift the dumbbells toward your shoulders.
4. Exhale as you push through your front foot to lift the leg and return it back to the starting position. As you do this, slowly lower the dumbbells back to the starting position.
5. Repeat as necessary before switching legs.

Dumbbell Frog Hip Thrust

How To Do

1. Choose a single dumbbell that offers appropriate resistance and allows good exercise form.
2. Lay an exercise mat on the ground and sit on it with the soles of the feet flat on the mat and knees bent.
3. Position the dumbbell across your hips. Hold it firmly on its sides with your hands to secure it in place when making the exercise motions.
4. To form a frog-like position, bring the soles of your feet together and drop your knees to the sides.
5. Squeeze the glutes as you press the hips up with the edges of your feet. Do not break the frog position as you press your hips as high as possible.
6. Pause for two seconds in the top exercise position to allow the glutes to contract fully.
7. Lower the hips steadily and slowly to the starting position. Don’t let your hips rest on the floor. Stop at a slight distance from the ground.
8. Repeat the exercise for the desired amount of sets.

Squat To Overhead Press

How To Do

1. With a pair of dumbbells by your sides, assume a shoulder-width stance. Lift both dumbbells to shoulder height, ensuring your elbows are tucked into your body in front of you.
2. Ensure both palms are facing inward with the dumbbell heads pointing in front of you. This is the correct starting position.
3. Take a deep breath through your nose and engage your core. Perform a hip hinge by bending your knees until your thighs are parallel to the floor. Keep a neutral back position with your chest up and head facing forward.
4. Pause briefly at the bottom position. Drive through the floor using your legs to stand back up, keeping your elbows tucked in.
5. Once your knees and hips are extended past 90 degrees, press both dumbbells overhead until both elbows are fully extended.
6. As you press overhead, rotate your palms forward. Breathe out through the entire pushing motion.
7. Bring the dumbbells back to the starting position under control, rotating your palms so they are facing inwards again.

Benefits Of Training With Dumbbells

Incorporating these dumbbell exercises into your routine provides functional, aesthetic, and performance-related benefits. We describe several in detail below.

Builds Muscle Strength And Endurance

Muscle strength refers to the ability of the muscles to contract and apply tension against resistance. Muscular endurance refers to the duration the muscles can withstand that resistance. When working against resistance for a certain duration or intensity, the body adapts to become stronger. 

To continue progressing during exercise, you must incorporate progressive overload, or continuously increase the intensity and/or duration. These are the best dumbbell workouts to improve muscular strength and endurance by providing the stimulus needed for growth. 

Your one-repetition maximum is a beneficial method for determining the appropriate weight when strength training. This is the maximum amount of weight you can lift for one repetition.

Below are recommended loading ranges to keep in mind when lifting, depending on your fitness goals:

• Endurance Training: 40%–60% of your 1RM. 
• Hypertrophy Training: 60%–80% of your 1RM. 
• Strength And Power Training: 80%–100% of your 1RM.

Improves Joint Mobility

Most of these full-body dumbbell workouts bring the muscles through a complete range of motion. They target multiple joints simultaneously which benefits joint mobility and flexibility by encouraging muscle lengthening.

Furthermore, many of these exercises target muscles involved in daily activities involving lifting, pulling, jumping, and reaching. Strengthening these muscles improves functional strength and performance in most daily tasks.

Enhances Physique And Appearance

Many gymgoers have a goal to develop a more toned and sculpted physique and improve appearance. This typically involves reducing body fat, increasing lean body mass, and improving muscle tone.

These dumbbell workouts help reduce body fat by increasing baseline metabolism. They are also effective at building muscle and improving definition through muscle hypertrophy. Together, these factors result in improved physique and body composition.

Expert Training Tips 

• Start with lighter dumbbells on the more challenging movements to improve your form until you are comfortable.
• Use a full range of motion to engage all target muscles and enhance mobility and flexibility.
• Concentrate on contracting each muscle group to achieve maximum activation and optimal results.
• Engage your core throughout each exercise to encourage trunk stabilization, reduce lower back pain, and improve posture.
• Use controlled movements and avoid swinging or using momentum at any point during the exercise.
• If you experience joint or lower back pain during any exercise, stop immediately. Seek the help of a qualified healthcare professional.
• Include a proper warm-up to enhance muscle activation and increase blood flow before the workout.
• Similarly, a cool-down is effective in bringing the heart rate down and releasing muscle tension after the workout. 

Conclusion

In addition to encouraging muscle growth for a sculpted and toned physique, dumbbell workouts have multiple functional and health benefits. They improve flexibility, mobility, core stability, and posture, and increase muscle strength and endurance.

Dumbbell exercises also enhance the functional performance of many daily activities involving lifting, carrying, jumping, and pulling. They are versatile and can be modified to fit any fitness routine. They are also accessible and can be performed when traveling or in the comfort of your home.

This guide provides all the details you need to program your next dumbbell full-body routine and start seeing results!