As a beginner, you need to learn the foundation movement patterns and develop the main physical attributes. These include muscular strength, endurance, muscle size, coordination, and mobility. Therefore, a well-organized approach is best.
To keep you on the right track, we’ve listed the best dumbbell exercises for beginners below. We’ve included some upper-body dumbbell workouts and full-body functional movements. Let’s take a look!
11 Beginner Dumbbell Exercises
These are the eleven best dumbbell exercises for beginners. Each uses a simple movement pattern and helps develop a solid lifting foundation.
- Dumbbell Seated Shoulder Press.
- Dumbbell Squat.
- Dumbbell Seated Lateral Raise.
- Dumbbell Calf Raise.
- Dumbbell Bicep Curl.
- Dumbbell Lunge.
- Dumbbell Bent-Over Row.
- Dumbbell Deadlift.
- Dumbbell Seated Tricep Extension.
- Dumbbell Bench Press.
- Dumbbell Crunch.
Perform them using the correct technique cues and expert tips. Consider the important tips as a new lifter.
11 Dumbbell Exercises For Beginners
These eleven easy dumbbell exercises are perfect for beginners looking to develop a solid lifting foundation. Program them together or integrate them into different sessions.
Dumbbell Seated Shoulder Press
The dumbbell seated shoulder press is a foundational pressing exercise that works all three shoulder heads, or deltoids. Secondary movers include the triceps brachii and serratus anterior muscles. It helps build shoulder strength and improve shoulder stability. Perform it at the start of your workout before isolation exercises.
How To Do
- Set an adjustable bench to the top setting. The backrest should be at a 90-degree angle.
- Grasp a suitable pair of dumbbells from the weight rack and sit on the bench. Your back should be firmly against the backrest with the dumbbells on your knees. Use a neutral grip (palms facing each other).
- Kick your feet off the ground to help bring the dumbbells to head height. Rotate your arms so your elbows are facing out. Your upper arms should be parallel to the ground, with your palms facing in front of you.
- Inhale and engage your core. Exhale and press the dumbbells upwards, bringing them into the middle.
- Pause briefly at the top position as they come close together. Inhale and bring them back to the starting position under control.
Tips
- Keep your back firmly against the backrest. Avoid shifting your hips forward to prevent excess lower back stress.
- Don’t bring your upper arms below parallel as you return to the starting position. This minimizes potential shoulder stress.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Squat
The dumbbell squat uses the foundational squat movement with added resistance from the dumbbells. This improves functional fitness, full-body strength, and lower-body mobility.
The primary movers are the quadriceps and gluteus muscles. Secondary movers include the hamstrings, hip abductors, and core musculature. Perform it alongside other dumbbell glute exercises for a well-rounded workout.
How To Do
- Grasp a pair of suitable dumbbells from the weight rack. Find an open space and assume a hip-width stance. Keep the dumbbells by your sides using a neutral grip (palms facing each other).
- Your chest should be up with your head looking forward. Maintain a neutral spine position.
- Inhale and engage your core. Exhale and push your hips back while flexing (bending) your knees. Imagine you’re sitting back in a chair.
- Keep the same upper body position. The dumbbells should also stay in the same position with your arms straight.
- Pause at the bottom position as your upper legs come parallel to the floor.
- Inhale and extend your hips and knees to return to the starting position.
Tips
- Keep your chest up with your shoulder blades pinned back. This helps to limit potential lower back stress.
- The dumbbells should travel up and down in the same straight line. This helps maintain a stable lifting position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Seated Lateral Raise
The dumbbell seated lateral raise requires you to bring your arms out sidewards. This places focus on the lateral, or side, deltoids. The serratus anterior and anterior deltoids act as secondary movers.
With this, the lateral raise can be used to develop the full shoulder complex alongside other dumbbell workouts for beginners. It also adds exercise variety and improves shoulder mobility.
How To Do
- Set up next to a flat bench. The backrest should be parallel to the floor.
- Grasp a pair of suitable dumbbells from the rack. Sit at the front of the bench with your knees at 90-degree angles.
- The dumbbells should be by the sides of your upper legs next to the bench. Maintain a slight elbow bend. Bring your torso forward slightly until your head is facing the ground in a neutral position.
- Inhale and engage your core. Exhale and bring the dumbbells out to the side until your upper arms are parallel to the floor.
- At the same time, bring your torso up to a straight position. Your head should be looking forward as your arms reach parallel.
- Pause briefly at the top position.
- Inhale and bring the dumbbell back to the starting position under control. Allow your torso to come back down at the same time.
Tips
- The torso and arm movements should be done using one fluid exercise pattern. Avoid performing them separately to maintain a smooth exercise rhythm.
- Maintain a neutral back position at all times. Keep your chest up to limit rounding your shoulders.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Calf Raise
Dumbbell calf raises require you to come onto the balls of your feet. This isolates your gastrocnemius and soleus, the muscles that make up your calves, to improve function, mobility, and sports performance. Program the dumbbell calf raises as part of a dumbbell leg workout for proper leg development.
How To Do
- Set up next to a plyometric box or suitable raised surface. It should be at an easy height where you can step up. Your heels should come below it at the bottom position.
- Grasp a suitable pair of dumbbells from the weight rack. Step onto the plyo box or raised platform and bring your feet together. The balls of your feet should be in contact while your heels hang off.
- Make sure the dumbbells are by your sides with your arms straight. Use a neutral grip (palms facing in). Your chest should be up with your head facing forward.
- Inhale and engage your core. Exhale and come up onto the balls of your feet.
- Hold the top position briefly.
- Inhale and come back down until you feel a stretch at the bottom position.
Tips
- Focus on squeezing your calves at the top of the movement. This better mind-muscle connection can improve muscle growth.
- Avoid bouncing out of the bottom position. Each repetition should be controlled.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Bicep Curl
The dumbbell bicep curl uses a simple curling motion to bring the dumbbells to chest height. This isolates both heads of the biceps brachii muscles. Secondary movers include wrist flexors and wrist extensors.
Different grips and movement patterns can be used to change the exercise focus. With this, you have a versatile exercise that’s easy to learn and perform. It also works on grip strength, a key marker of health.
How To Do
- Grasp a pair of suitable dumbbells from the weight rack.
- Stand upright using a hip-width stance. Your chest should be up with your head facing forwards.
- Bring your arms to your sides. Rotate your hands so your palms are facing in front of you.
- Inhale and engage your core. Exhale and bring both dumbbells to shoulder height by bending your elbows. Allow your forearms to move while your elbows and upper arms stay still.
- Pause briefly at the top position.
- Bring the dumbbells back to the starting position under control.
Tips
- Keep your elbows tucked in for each repetition. This maintains focus on the primary movers.
- Avoid using momentum by swinging your arms. Keep a stable body position with a slight knee bend.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Lunge
The dumbbell lunge uses a functional movement pattern heavily involved in daily activity and exercise. The primary movers are the quadriceps. The hamstrings, gluteus, hip adductors, calves, and erector spinae perform secondary roles.
Alongside improving functional strength, they can be used to improve balance and mobility. Working one leg at a time can help identify potential muscular imbalances and work on them.
How To Do
- Grasp a suitable pair of dumbbells from the weight rack. Find an open space and stand straight with your arms by your sides.
- Assume a hip-width stance. Use a neutral grip (palms facing in). Your chest should be up with your head facing forward.
- Inhale and engage your core. Bring your right leg forward by flexing your hip. As you lunge out, bend your right knee as your foot contacts the floor.
- The bottom position is when your upper leg comes parallel to the floor. Your right knee should be stacked over your right ankle. Keep your chest up and maintain a neutral back.
- Inhale and push up to bring your right leg to the starting position. Your knee should extend before your hip does.
- Switch legs and perform the same movement pattern. Repeat as needed.
Tips
- Ensure that you lunge directly in front of you rather than slightly to the side. This helps to maintain a stable body position.
- Keep your chest up as you lunge to the bottom position. This prevents lower back stress and possible injury risk.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Bent-Over Row
The dumbbell bent-over row is a compound back exercise with several functional benefits. As a beginner, it teaches you to maintain the bent-over position and bring your shoulders back.
The primary movers are the latissimus dorsi, middle trapezius, and lower trapezius muscles. The biceps, brachialis, brachioradialis, posterior deltoids, erector spinae, wrist flexors, and wrist extensors perform secondary roles.
How To Do
- Set up next to a flat bench in an open space. Grasp a suitable dumbbell from the weight rack in your left hand.
- Stand to the left of the weight bench in the middle. The side of the weight bench should be next to you.
- Bring your right leg onto the bench so it’s at a 90-degree angle with your lower leg in contact with the pad. Your right hand should rest on the bench with your right shoulder stacked over it.
- Bring your torso forward until your head is looking at the ground. Keep your chest up and back neutral. Your left arm should be in front of your leg by your side.
- Inhale and engage your core. Exhale and row the dumbbell up and back. Your elbow should bend while your upper arm extends behind your body.
- Pause briefly at the top position.
- Inhale and bring the dumbbell back down under control.
- Perform the stated number of repetitions.
- Switch arms and perform the same set-up procedure.
Tips
- Keep your non-working hand firmly against the bench. This ensures a balanced exercise position.
- Your elbow should stay tucked into your body as you extend your arm back. This helps to keep the target muscle focused.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Deadlift
The deadlift is part of the big three powerlifting moves. It helps to teach functional movement, improve mobility, and build muscle and strength.
The gluteus and hamstring muscles are the primary movers. The latissimus dorsi, trapezius muscles, core, quadriceps, calves, wrist extensors, and wrist flexors perform secondary roles.
How To Do
- Grasp a suitable pair of dumbbells from the weight rack. Assume a hip-width stance in an open space. You should be standing upright, holding the dumbbells using a pronated grip (palms facing down).
- Keep a neutral back with your chest up. Your head should be facing forward. The dumbbells should be slightly in front of your upper legs.
- Inhale and engage your core. Exhale and push your hips back while bending your knees.
- Allow your torso to come forward as the dumbbells come down. They should come to the floor in a straight line.
- Pause briefly at the bottom position before the dumbbells reach the floor.
- Inhale, extend your knees and drive your hips forward. The dumbbells should come back to the starting position in a straight line. Maintain the same elbow angle throughout.
Tips
- Keep your core engaged during each repetition. This helps to reduce the risk of lower back strain by keeping a rigid upper body position.
- Your chest should stay lifted while your head follows your torso. This prevents your shoulders from coming forward.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Seated Tricep Extension
The dumbbell seated tricep extension performs the foundational elbow extension movement in an overhead position. This gives you a tricep isolation exercise that’s shown to be better for muscle growth.
The primary movers are the three tricep brachii heads. The anterior deltoids, lateral deltoids, and latissimus dorsi act as secondary movers.
Performing dumbbell seated tricep extensions can increase upper-arm size, improve pressing strength, and enhance elbow mobility.
How To Do
- Set up next to an adjustable bench. Adjust the backrest to the top setting. The backrest should be at a 90-degree angle to the seat.
- Grasp a dumbbell from the rack and sit on the bench. Your back should be firmly against the backrest with your legs at right angles.
- Grip the top of the dumbbell handle with both hands. Your palms should be facing inward with your fingers interlocked.
- Bring the dumbbell up and behind your head. Your arms should be up with your elbows pointing to the ceiling. Your elbows should be tucked in next to your head.
- Inhale and engage your core. Exhale and extend your elbows so the angle between your upper arms and forearms gets bigger. Bring the dumbbell up in a straight line.
- Pause briefly at the top position as your elbows extend.
- Inhale and bring the dumbbell back to the starting position under control.
Tips
- Keep your elbows tucked in throughout the movement. This maintains focus on the primary movers.
- Avoid moving your head as you bring the dumbbell up and down. This prevents potential neck strain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Bench Press
The dumbbell bench press is a compound chest exercise. Using dumbbells instead of a barbell allows a bigger range of motion and helps to identify potential muscular imbalances.
Using the dumbbell bench press variation helps improve foundational strength and power. Results comparing the dumbbell and barbell variations show a higher muscle activation when using the dumbbells. It can also improve general function in daily activities and sports that require a simple pressing motion.
How To Do
- Set up next to a flat bench. Ensure the backrest is parallel to the ground.
- Grasp a suitable pair of dumbbells from the weight rack and sit at the front of the bench. The dumbbells should be on your knees. You should be facing away from the bench.
- Lie down until your back is against the backrest. At the same time, bring the dumbbells in line with your chest.
- Your arms should be directly to the sides with your elbows at right angles. Your upper arms should be parallel to the floor.
- Inhale and engage your core. Exhale and extend your elbows while bringing the dumbbells together.
- Pause briefly before they touch at the top position.
- Inhale and bring them back to the starting position under control.
Tips
- Avoid touching the dumbbells in the top position to maintain balance. Use a controlled movement pattern.
- Your back should stay against the backrest at all times. Avoid bringing your hips off the bench when pressing.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Crunch
The dumbbell crunch is a variation of the traditional crunch exercise. This provides an added core challenge that can be used to improve core stability. Strengthening your core can improve general function, exercise performance, and reduce injury risk.
The primary movers are the rectus abdominis and oblique muscles. The anterior deltoids, erector spinae, and serratus anterior perform secondary roles.
How To Do
- Locate a suitable mat or padded area. Grasp a dumbbell from the weight rack and place it on the side of the mat.
- Lie on the mat with your back firmly against it. Bend both legs together at 90-degree angles. Your knees should be pointing up.
- Grip the two dumbbell heads, one in each hand. Your palms should be facing in with them flat against the dumbbell.
- Bring the dumbbell above your head. Your arms should be straight with your elbows extended.
- Inhale and engage your core. Exhale and bring your torso towards your knees by tensing your abdominals. Keep your arms, elbows, and legs at the same angles.
- Pause briefly as you reach the top range of motion.
- Inhale and come back to the starting position under control.
Tips
- Keep a firm grip on each dumbbell head throughout the exercise. This is to ensure it doesn’t fall and cause potential injury.
- Tense your abdominals to bring your torso up. Avoid swinging your upper body or using momentum.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Basic Dumbbell Workout Routine
Our best basic dumbbell workout routine starts with the big three powerlifting movers. The other two exercises use hypertrophy and endurance-focused set and rep ranges.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Dumbbell Deadlift | 3–5 sets x 4–6 reps | 2–3 minutes |
| Dumbbell Squat | 3–5 sets x 4–6 reps | 2–3 minutes |
| Dumbbell Bench Press | 3–5 sets x 4–6 reps | 2–3 minutes |
| Dumbbell Bent-Over Row | 3–4 sets x 8–10 reps | 60–90 seconds |
| Dumbbell Crunch | 3–4 sets x 12–20 reps | 60–90 seconds |
Benefits Of These Exercises For Beginners
Each of the exercises above has been designed for beginners. We discuss three of the main benefits below.
Fewer Barriers To Performance
Developing a consistent routine is important for a beginner. This allows you to gain a solid foundation before progressing to the harder movements.
As you learn more about working out and your exercise preferences, it’s important to manage barriers to training. Potential ones include equipment, time, cost, and exercise difficulty.
Each of these beginner dumbbell exercises uses simple movement patterns that are easy to perform. Usually, they only need dumbbells and a bench, which most people have in their home gym. This offers fewer barriers to performance, improving participation.
Allow You To Develop The Main Training Determinants
Implementing the main training determinants should be the primary focus of a beginner. These are lifting volume (amount of work performed) and lifting intensity (exercise difficulty).
Each of the dumbbell exercises above uses simple movements with a low initial learning curve. Most work multiple muscle groups.
Because of this, they are excellent ways to increase training volume and exercise intensity. They can be easily scaled for larger lifting volumes and bigger exercise intensity. This allows you to develop these crucial training determinants as a beginner.
Build A Solid Foundation
Building a solid lifting foundation is vital for beginners. Learning the functional movement patterns allows a solid training base to be formed. These can be split into push, pull, squat, lunge, hinge, rotate, and balance.
The beginner exercises that we’ve used above focus on these movements. We’ve added a couple of extra isolation exercises for exercise variety. Performing these beginner movements helps to build a solid lifting foundation.
Important Tips To Keep In Mind For New Lifters
- Ensure you perform a suitable warm-up before each training session. This prepares you for exercise by increasing muscle temperature, loosening joints, and improving blood flow. Use a combination of aerobic exercise and dynamic stretches.
- Following the technique cues is important, especially for a beginner. It teaches the correct movement patterns and keeps focus on the primary movers.
- Progress takes time, especially as you transition from a beginner to an intermediate gymgoer. Perform the basics consistently, allowing time for your body to adapt and grow.
- As with most things, consistency is key. Stick to the fundamental basics, performing them weekly. Develop the foundational movement pattern using a simple but consistent approach.
Conclusion
As a beginner, ensure you spend time developing a solid lifting foundation using the basic fundamental movement patterns. Move on to advanced exercises once you’ve built the important physical attributes. These include muscular strength, coordination, and mobility.
Use simple movement patterns that work the large muscle groups. Perform them consistently while ensuring adequate rest and recovery.
The dumbbell exercises we’ve chosen represent some of the best ones to perform as a beginner. They’re easy to learn and develop the foundational movements. Add them to your routine and let us know how you get on!
Frequently Asked Questions
The big three powerlifting movements are great for a beginner to develop the foundational movements. These are the bench press, squat, and deadlift. Use these to form the backbone of your training routine.
A good dumbbell weight provides a sufficient challenge while allowing you to follow the correct technique. Use the programming tables as a general guide depending on your training style.
You can use just dumbbells to build muscle as your preferred exercise option. However, consider adding other exercises for better workout variety. This should depend on your exercise preferences and goals.
You can use dumbbells or other equipment every day if required. However, ensure at least 48–72 hours between sessions that work the same muscle groups for rest and recovery. Consider this when deciding whether to use dumbbells every day.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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