Written by Kyle Hunt | BEXSci.
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Anyone who says you need a room full of fancy equipment to build muscle is sadly mistaken. In a world where a fully stocked gym is unavailable or home workout space is limited, the dumbbell is all that is required. Forget complex machinery and intricate contraptions. Sometimes, the most effective muscle-building programs revolve around the basics. Trust me, with the right mindset, you have the keys to unlocking a world of gains with just a pair of dumbbells.
This article is a comprehensive guide to dumbbell training - the best exercises, programs, and a few tips to get you going. Prepare to get more out of less, and witness a dumbbell's extraordinary versatility for your workouts.
Table of Contents:
- 25 Best Dumbbell Exercises By Muscle Groups
- Chest
- Back
- Shoulders
- Biceps
- Triceps
- Quads
- Hamstrings
- Calves
- Abs
- The 3 Best Dumbbell Workout Routines
- Dumbbell Training Tips
- FAQs
25 Best Dumbbell Exercises by Muscle Groups
I will assume you have a complete set of dumbbells or adjustable dumbbells that go from relatively light weights to something heavy. Along with the dumbbells, the only other piece of equipment you need is an adjustable bench. Of course, you can do these exercises and the workouts in a big commercial gym. Just ignore all of the other equipment for the time being. However, dumbbell workouts are great for home gyms. The equipment will take up little space and, as you will see, can effectively train your entire body.
Another option is to use the dumbbell-only workouts in a hotel gym when traveling. Most hotel gyms have at least a few dumbbells to throw around.
Here are the best dumbbell exercises split up by muscle group:
Dumbbell Chest Exercises
1. Incline Dumbbell Bench Press
The Dumbbell Incline Press is a staple muscle-building exercise, regardless of the equipment. By performing the press on an incline, you engage more of the clavicular fibers of the chest, targeting the upper region and shoulders.
- Lie on an incline bench.
- Hold a dumbbell in each hand above your chest.
- Slowly lower the dumbbells toward your chest before pressing them back up.
2. One Arm Flat Dumbbell Press
The One-Arm Flat Dumbbell Press is one of my favorite exercises. It is an excellent unilateral chest movement that targets each side independently, helping identify and rectify any strength imbalances between the left and right sides. However, the benefits continue. By only using one dumbbell at a time, your core must work overtime to keep your body from flying off the bench. The soreness you feel along your sides the next day? Yeah, those are your obliques.
- Place yourself on a flat bench with one hand holding a dumbbell and the palm facing forward.
- Press the weight straight up, extend your arm fully, then lower it with control.
- Repeat on the other side.
3. Flat Dumbbell Fly
The Flat Dumbbell Fly is an isolation chest exercise focusing on stretching and contracting the pecs. Its benefit is that it primarily targets the chest while minimizing the involvement of the triceps. It's one of our favorite exercises to include in an Upper Body Dumbbell Workout.
- Lie on a flat bench with one dumbbell in each hand, arms extended above your chest.
- Lower the weights to your sides in a wide arc, feeling a stretch in your chest.
- Bring them back up to the starting position.
Dumbbell Back Exercises
4. One Arm Dumbbell Row
When assembling a dumbbell-only back workout, the dumbbell row is the first exercise that comes to mind. You have to include it. It's a powerhouse for building a big and strong back. You can do dumbbell rows freestanding with your nonworking hand braced on something or with one knee on a bench.
- Stand with a dumbbell in one hand, feet shoulder-width apart.
- Hinge at the hips, keeping your back straight, and let the dumbbell hang in front of you.
- Pull the weight towards your hip, squeezing your shoulder blades together.
- Lower the dumbbell back down, and repeat on the other side.
5. Dumbbell Incline Chest Supported Row
The Dumbbell Incline Chest-Supported Row takes the benefits of a traditional row to the next level by providing added chest support. The best thing about this exercise is that it is hard to cheat. With your chest pressed against a bench, it helps you focus on moving the weight only with your back. It is also great if you have lower back pain.
- Set an incline bench to a 45-degree angle and lie face down with a dumbbell in each hand.
- Let your arms hang straight down, then pull the weights towards your body, squeezing your shoulder blades together at the top.
6. Dumbbell Pullover
The Dumbbell Pullover is a versatile exercise that engages multiple muscle groups, including the chest, lats, and triceps. However, the versatility makes it semi-controversial. Most people struggle to find a place to put it in their workouts. For our purposes, we will use it as a back exercise. Stopping the range of motion at the forehead helps keep most of the tension on the lats.
- Lie on a bench, holding a single dumbbell with both hands above your chest.
- Lower the weight backward in a controlled motion, feeling a deep stretch in your chest and back.
- Using your lats, pull the dumbbell up to around your forehead.
Want more dumbbell back exercises? Check out our post Dumbbell Back Workout where you'll get four more exercises plus a full routine.
Dumbbell Shoulder Exercises
7. Standing One Arm Dumbbell Overhead Press
The Standing One-Arm Dumbbell Overhead Press is a fantastic muscle-building exercise that targets the front deltoids. I like using one dumbbell at a time because it allows you to maneuver your body to find the perfect pressing angle, which is easier on your shoulders. Plus, the added core demand is no joke.
- Stand with a dumbbell in one hand at shoulder height, palm facing forward.
- Press the weight directly overhead, extend your arm, and lower it back down in a controlled manner.
8. Dumbbell Lateral Raise
The Dumbbell Lateral Raise targets the side delts, which are responsible for giving you a wider appearance. While the front and rear delts get some activation by all pressing and rowing exercises, respectively, the side delts need direct lateral raises to see progress.
- Holding a dumbbell in each hand, lift the weights to the sides until they reach shoulder level, keeping a slight bend in your elbows.
- Lower the dumbbells down under control.
9. Bent Over Dumbbell Rear Raise
The Bent Over Dumbbell Rear Raise is a go-to exercise for a targeted approach to the rear deltoids. Your rear delts can get pretty strong, so don't be afraid to push the weight up a bit on these once you get the form down. These are our favorite rear delt dumbbell exercise.
- Stand with a dumbbell in each hand, hinge at the hips, and let the weights hang in front of you.
- Lift the dumbbells out to the sides, focusing on squeezing your shoulder blades together.
- Lower the dumbbells down under control.
Dumbbell Biceps Exercises
10. Dumbbell Hammer Curl
The Dumbbell Hammer Curl is a two-for-one movement for building the biceps and forearm muscles. This exercise targets the biceps brachii, the brachialis, and the brachioradialis of the forearm.
- Stand with a dumbbell in each hand, palms facing your torso.
- Keep your elbows close to your body and curl the weights upward in a hammering motion, emphasizing the squeeze at the top.
- Slowly lower the dumbbell under control.
11. Incline Dumbbell Curl
The Incline Dumbbell Curl is a variation that places unique stress on the biceps, promoting an enhanced stretch at the bottom. The incline can be pretty high. The goal is just to get your elbows behind your torso.
- Lie on an incline bench with a dumbbell in each hand, arms fully extended.
- Curl the weights towards your shoulders.
- Lower the dumbbells under control to the starting position.
12. Dumbbell Concentration Curl
The Dumbbell Concentration Curl is a go-to exercise for isolating the biceps. Watching Arnold doing these in the movie Pumping Iron is an image I will never forget. If done right, these can deliver a nasty pump.
- Sit on a bench with a dumbbell in one hand, your arm fully extended, and your triceps pressed against your leg.
- Curl the weight upward, focusing on the bicep's contraction, then lower it with control.
Dumbbell Triceps Exercises
13. Lying Dumbbell Triceps Extensions
Lying Dumbbell Triceps Extensions, also known as skull crushers, are exceptional for building big triceps. You can do these on a bench or right on the floor. The key is to keep your elbows high and keep the movement at the elbow joint.
- Lie on a flat bench with a dumbbell in each hand, arms extended above your chest.
- Bend your elbows and lower the weights towards your forehead, then press them back up to the starting position.
14. Dumbbell Overhead Triceps Extensions
Dumbbell Overhead Triceps Extensions are great for building the long head of the muscle. I like to include at least one overhead movement per week when designing triceps workouts.
- Stand or sit with a dumbbell held with both hands overhead.
- Lower the weight behind your head, then extend your arms to the starting position.
15. Dumbbell Kickbacks
Dumbbell Kickbacks are a targeted exercise for the triceps, emphasizing the muscle contraction at the top of the movement. You don't need much weight on these for them to be effective.
- With a dumbbell in one hand, hinge at the hips while keeping your back straight.
- Extend your arm behind you, squeezing your triceps, and then return to the starting position.
Dumbbell Quad Exercises
16. Dumbbell Goblet Squat
The Dumbbell Goblet Squat is excellent at helping reinforce the squat movement pattern and, if pushed hard, is an effective muscle-building exercise. It's the fundamental dumbbell lower body exercise. The key is maintaining an upright posture.
- Holding a dumbbell against your chest, stand with your feet shoulder-width apart.
- Squat down by bending your knees and pushing your hips back.
- From there, stand up strong, ensuring your chest stays upright.
17. Dumbbell Bulgarian Split Squat
The Dumbbell Bulgarian Split Squat is a unilateral exercise focusing on each leg individually, promoting balanced muscle development. Most people have a love-hate relationship with the BSS. If you have never tried them, you will know what I mean quickly. We classify it as a quad exercise, but it works your entire lower body.
- Stand a few feet away from a bench with a dumbbell in each hand.
- Place one foot behind you on the bench and lower your body until your back knee is an inch or two from the ground.
- Push back up to the starting position.
18. Dumbbell Walking Lunge
The Dumbbell Walking Lunge is a dynamic and functional exercise that builds muscle in the lower body and enhances overall coordination and stability. If you don't have room to walk, you can do the lunges stationary.
- Hold a dumbbell in each hand at your sides.
- Take a big step with one foot and lower your body until your back knee is about an inch or two from the ground.
- From there, push off the front foot to bring the back forward, alternating legs with each step.
Dumbbell Hamstring Exercises
19. Dumbbell Romanian Deadlift
The Dumbbell Romanian Deadlift (RDL) is as good as the barbell variety. What you lose in loading potential, you gain in range of motion. Plus, you can manipulate the dumbbells to find a comfortable hinge position.
- Hold a dumbbell in each hand. With a slight knee bend, hinge at the hips and keep your back straight. Lower the weights toward the ground by pushing your hips back.
- From there, drive your hips forward to return to the starting position.
20. Dumbbell Leg Curl
The dumbbell leg curl might be the exercise on the list with which you are least familiar. Picture a lying leg curl machine, but instead of being on a machine, we will hook a dumbbell between our feet and curl that. It might initially feel awkward, but the hamstring burn is intense once you get the hang of it which is why it's on our list of Best Dumbbell Hamstring Exercises.
- Lie on your stomach with a dumbbell between your feet, gripping it securely.
- Curl your heels towards your glutes, lift the dumbbell upward, and lower it back down with control.
21. Dumbbell Single Leg Hip Thrust
While primarily a glute exercise, the single-leg hip thrust also targets the hamstrings, so it is worth putting on the list. Plus, a little extra glute work never hurt anyone.
- Sit on the ground with a dumbbell across your hips, one foot planted firmly on the floor and the other extended straight.
- Thrust your hips upward, lifting the extended leg off the ground, and squeeze your glutes at the top.
Dumbbell Calve Exercises
22. Standing One Leg Dumbbell Calf Raise
Standing One-Legged Dumbbell Calf Raises are one of my favorite dumbbell calf exercises. You target each calf individually by performing this exercise on one leg, addressing potential strength imbalances.
- On one leg, hold a dumbbell in one or both hands for added resistance, and rise onto the ball of your foot.
- From there, lower your heel back down until you feel a stretch in your calf before rising back onto the ball of your foot.
23. Seated Dumbbell Calf Raise
Like the dumbbell leg curl, you must be creative with this one. Seated calf raises effectively target the lower part of the calf muscle called the soleus. However, when no seated calf machine is lying around, targeting the soleus can be challenging. No worries, you can use dumbbells.
- Sit on a bench with a dumbbell on your knee or both knees for added resistance.
- Raise your heel off the ground by pushing through the balls of your feet, feeling the contraction in your calves.
- Lower your heels back down and repeat.
Dumbbell Ab Exercises
24. Weighted Decline Sit-Up
Weighted sit-ups are a level above traditional sit-ups, adding resistance and forcing the abdominal muscles to work harder. Failing to add resistance is a common mistake many make with ab training. The abs are like any other muscle in the body. They need progressive resistance to make progress. While pictured above is a weight plate, the same principles apply to a dumbbell.
- Lie on your back with your knees bent, holding a dumbbell with your arms extended.
- With your core tight, lift your upper body toward your knees and keep the weight overhead.
- Descend with control.
25. Dumbbell Side Bend
At some point, Dumbbell Side Bends got a bad rap for making your waist thicker. It's just not true. Side bends are effective for targeting the muscles along the sides of the torso, specifically the obliques. They are also one of my favorite standing ab exercises.
- Stand with a dumbbell in one hand, keeping your back straight and shoulders squared.
- Bend slowly to the side, lowering the weight toward your knee, and then return to the starting position.
- Repeat on the other side.
The 3 Best Dumbbell Workout Routines
Here are three dumbbell workouts that combine all of the best dumbbell exercises. Depending on your schedule and goals, there is a three, four, or five-day-per-week option. Either way, with all three options, you get a full-body dumbbell workout with just one piece of equipment.
3 Day Full Body
Day #1:
- Goblet Squat: 3 sets x 10-12 reps
- Incline Dumbbell Bench Press: 3 sets x 10-12 reps
- Incline Dumbbell Chest Supported Row: 3 sets x 8-10 reps
- Seated Dumbbell Lateral Raise: 3 sets x 10-12 reps
- Dumbbell Hammer Curl: 3 sets x 8-10 reps
- Dumbbell Kickback: 3 sets x 10-12 reps
- Weighted Sit-Up: 3 sets x 10-20 reps
Day #2:
- Dumbbell Romanian Deadlift: 3 sets x 10-12 reps
- Standing One Arm Dumbbell Shoulder Press: 3 sets x 8-10 reps
- Dumbbell Row: 3 sets x 10-12 reps
- Flat Dumbbell Fly: 3 sets x 10-12 reps
- Incline Dumbbell Curl: 3 sets x 8-10 reps
- Lying Dumbbell Triceps Extensions: 3 sets x 10-12 reps
- Standing One Leg Dumbbell Calf Raise: 3 sets x 10-12 reps
Day #3:
- Dumbbell Bulgarian Split Squat: 3 sets x 8-10 reps
- One Arm Flat Dumbbell Press: 3 sets x 8-10 reps
- Dumbbell Pullover: 3 sets x 10-12 reps
- Bent Over Dumbbell Rear Raise: 3 sets x 10-12 reps
- Dumbbell Concentration Curl: 3 sets x 12-15 reps
- Dumbbell Overhead Triceps Extension: 3 sets x 8-10 reps
- Seated Dumbbell Calf Raise: 3 sets x 10-12 reps
- Dumbbell Side Bend: 3 sets x 10-20 reps
4 Day Upper Lower
Day #1: Lower / Abs
- Goblet Squat: 3 sets x 10-12 reps
- Dumbbell Romanian Deadlift: 3 sets x 10-12 reps
- Dumbbell Bulgarian Split Squat: 3 sets x 8-10 reps
- Dumbbell Leg Curl: 3 sets x 10-12 reps
- Standing One Leg Calf Raise: 3 sets x 8-10 reps
- Weighted Sit-Up: 3 sets x 10-20 reps
Day #2: Upper
- Incline Dumbbell Bench Press: 3 sets x 10-12 reps
- Standing One Arm Dumbbell Shoulder Press: 3 sets x 8-10 reps
- Dumbbell Row: 3 sets x 10-12 reps
- Dumbbell Pullover: 3 sets x 10-12 reps
- Incline Dumbbell Curl: 3 sets x 8-10 reps
- Lying Dumbbell Triceps Extensions: 3 sets x 10-12 reps
Day #3: Lower / Abs
- Dumbbell Walking Lunge: 3 sets x 10-12 steps per leg
- Dumbbell Single Leg Hip Thrust: 3 sets x 8-10 reps
- Dumbbell Goblet Squat: 3 sets x 12-15 reps
- Dumbbell Leg Curl: 3 sets x 10-12 reps
- Seated Dumbbell Calf Raise: 3 sets x 8-10 reps
- Dumbbell Side Bend: 3 sets x 10-20 reps
Day #4: Upper
- One Arm Dumbbell Flat Press: 3 sets x 8-10 reps
- Standing Dumbbell Lateral Raise: 3 sets x 10-12 reps
- Dumbbell Incline Chest Supported Row: 3 sets x 10-12 reps
- Flat Dumbbell Fly: 3 sets x 10-12 reps
- Dumbbell Hammer Curl: 3 sets x 8-10 reps
- Dumbbell Overhead Triceps Extensions: 3 sets x 10-12 reps
5-Day Body Part Bro Split
Day #1: Chest and Triceps
- Incline Dumbbell Bench Press: 3 sets x 10-12 reps
- One Arm Flat Dumbbell Press: 3 sets x 8-10 reps
- Flat Dumbbell Fly: 3 sets x 10-12 reps
- Lying Dumbbell Triceps Extension: 3 sets x 8-10 reps
- Dumbbell Kickback: 3 sets x 10-12 reps
Day #2: Back and Biceps
- Dumbbell Row: 3 sets x 8-10 reps
- Dumbbell Incline Chest Supported Row: 3 sets x 10-12 reps
- Dumbbell Pullover: 3 sets x 10-12 reps
- Dumbbell Hammer Curl: 3 sets x 8-10 reps
- Incline Dumbbell Curl: 3 sets x 10-12 reps
Day #3: Shoulders and Abs
- Standing One Arm Dumbbell Shoulder Press: 3 sets x 8-10 reps
- Seated Dumbbell Lateral Raise: 3 sets x 10-12 reps
- Bent Over Dumbbell Rear Raise: 3 sets x 10-12 reps
- Weighted Sit Up: 3 sets x 10-20 reps
- Dumbbell Side Bend: 3 sets x 10-20 reps
Day #4: Legs
- Goblet Squat: 3 sets x 10-12 reps
- Dumbbell Romanian Deadlift: 3 sets x 10-12 reps
- Dumbbell Walking Lunges: 3 sets x 10-12 steps per leg
- Dumbbell Single Leg Hip Thrust: 3 sets x 10-12 reps
- Standing One Leg Calf Raise: 3 sets x 8-10 reps
- Seated Dumbbell Calf Raise: 3 sets x 10-12 reps
Day #5: Biceps and Triceps
- Dumbbell Hammer Curl: 3 sets x 8-10 reps
- Lying Dumbbell Triceps Extensions: 3 sets x 8-10 reps
- Incline Dumbbell Curl: 3 sets x 10-12 reps
- Dumbbell Overhead Triceps Extensions: 3 sets x 10-12 reps
- Dumbbell Concentration Curl: 3 sets x 12-15 reps
- Dumbbell Kickback: 3 sets x 12-15 reps
Related: 5 Full Body Crossfit-style Dumbbell Workouts
Dumbbell Training Tips
Before we go, here are three tips to help you get the most out of your dumbbell training.
1. Use a Full Range of Motion
One benefit of dumbbell training is the ability to use a greater range of motion in most exercises. However, you have to take advantage of it. Unfortunately, most people do the opposite. Especially on dumbbell presses and rows, ensure you use a full range of motion. Go all the way up and down on every rep. Using a full range of motion is great for muscle growth.
2. Add Reps First, Then Add Weight
It can be challenging to add weight to some dumbbell exercises. For example, going from 20 to 25 lbs is a significant jump on an exercise like dumbbell lateral raises. To account for this, look to add reps first before adding weight. Here is a breakdown of what I mean. If you are doing lateral raises for three sets of 10-12 reps, start with a weight you can do for only ten reps. Stick with the same weight until you get all three sets with the same weight. Once you do that, you can add weight and repeat the process.
3. Make the Dumbbells Feel Heavier
One issue you may run into is needing heavier dumbbells. There are a couple of things you can do to mitigate this problem. One is to slow the tempo down. Instead of lowering the weight on a regular cadence, try taking 4-6 seconds. Another thing you can do is add a 2-3 second pause at the most challenging part of the lift. Using these little adjustments can make light dumbbells feel substantially heavier.
FAQs
Have more questions about building muscle with dumbbell workouts? Let's answer them.
Can I build muscle with dumbbells only?
Absolutely, you can build muscle mass with dumbbells only! With a well-designed routine with enough volume on the major muscle groups, you can achieve significant gains using dumbbells alone.
How do you bulk up with dumbbells?
To bulk up and build muscle with dumbbells, incorporate progressive overload in your training by gradually increasing the resistance and eating in a calorie surplus.
Are 30 lb dumbbells enough to build muscle?
Yes, 30 lb dumbbells can be effective for building muscle mass, especially for beginners or those focusing on higher rep ranges. The only one exception might be for a dumbbell leg workout where you might need to go heavier with exercises like the DB squat or DB goblet squat.
Do heavier dumbbells build more muscle?
While heavier dumbbells can contribute to muscle growth, it's not just about the weight. Proper form, volume, and progressive overload are crucial. Using weights that challenge your muscles is all you need.
Outro
The simplicity of dumbbell training unveils vast possibilities for building muscle and overall fitness. With the knowledge of the best exercises and three routines to try, you now have everything you need to get started. So, whether you're a seasoned fitness enthusiast or a beginner, don't let a lack of equipment hold you back. Remember, success lies not in the complexity of equipment but in the effort and commitment to consistent training.
Looking for a full dumbbell training program? Try our 12 Week Dumbbell Workout Plan!
Kyle Hunt
Author