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FACT CHECKEDAnyone 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.
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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:
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.
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.
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.
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.
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.
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.
Want more dumbbell back exercises? Check out our post Dumbbell Back Workout where you'll get four more exercises plus a full routine.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Day #1:
Day #2:
Day #3:
Day #1: Lower / Abs
Day #2: Upper
Day #3: Lower / Abs
Day #4: Upper
Day #1: Chest and Triceps
Day #2: Back and Biceps
Day #3: Shoulders and Abs
Day #4: Legs
Day #5: Biceps and Triceps
Related: 5 Full Body Crossfit-style Dumbbell Workouts
Before we go, here are three tips to help you get the most out of your dumbbell training.
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.
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.
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.
Have more questions about building muscle with dumbbell workouts? Let's answer them.
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.
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.
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.
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.
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.
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