The 30 Best Dumbbell Workouts (Videos Included)

Check out 30 of the most popular dumbbell exercises below. Incorporate them into your workouts and start seeing results. Whether you’re stuck indoors or at a hotel gym (or maybe your own home gym), the effects of dumbbell exercises are undeniable.

1. Goblet Squat

Stand with feet shoulder-width apart and also hold a heavy dumbbell by its end with both hands at chest, to start. At the bottom of the squat, drive with heels to return to begin.
Pro pointer: You can also attempt sumo squats, tempo squats, as well as leap squats (light weight).

2. Stepup.

Stand perpendicular to a bench or other raised surface that’ll place your thigh parallel to the floor when you tip on it, to begin. Hold a dumbbell in each hand and also tip up onto the bench, leaving your tracking leg dangling of.
Pro idea: You can also stand alongside the bench as well as perform lateral stepups.

3. Turkish Getup.

Lie faceup on the ground holding a dumbbell in your left hand with arm expanded, eyes on the weight, left knee curved with foot planted, to begin. Pushing off your left foot, roll onto your right hip and come up onto your right arm joint. Turn around the process to come back down to the beginning setting.

4. Pullover.

Lie on your back on the floor and also hold a dumbbell by its ends overhead with both hands, to start. Proceed until you feel a stretch in your lats, after that pull the dumbbell back over your chest.

5. Strolling Lunge.

Stand with feet hip-width apart, holding a dumbbell in each hand, hands encountering one another, to start. Step forward with one leg and also lower your body up until your back knee virtually touches the flooring and also your front thigh is alongside the flooring. That’s 1 rep. Progression with your rear leg to perform the following rep. Repeat.

6. Lateral Lunge.

Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms encountering one another, to start. Action laterally to one side, flexing this knee to come right into a lunge as you lower the dumbbells toward the ground. Drive via your foot to go back to the beginning placement. That’s 1 rep. Repeat, after that switch over sides..

7. Lunge to Overhead Press.

Stand with feet hip-width apart, holding two dumbbells at shoulder degree with hands dealing with each other, to start. Push off your front foot to come back to the

starting placement, then press the weights overhead.

8. Tate Press.

Lie back on a bench or flat, sturdy surface area with dumbbells in each hand, arms extended over your chest and also hands encountering your feet, to start. Point your joints out as well as flex them to lower the weights nearly to your chest, so they make L shapes. Prolong your joints to return to starting placement. That’s 1 rep. Repeat.

9. Dumbbell Flooring Press.

Lie on the flooring, holding dumbbells at your chest, to begin. Gradually lower your upper body to the flooring, after that extend your arms so dumbbells remain in a bench press position. Lower joints to the floor, making sure to keep stress in your lats so upper arms are at 45 degrees to your upper body. When joints touch the floor, expand arms to the starting placement. That’s 1 rep.

10. Arnold Press.

Stand with feet shoulder-width apart, a soft bend in your knees, holding dumbbells in front of your forehead, elbow joints at 90 levels and palms encountering you. Gradually open your arms wide so elbows are still at right angles yet hands are currently encountering out, squeezing your shoulder blades with each other as you carry out a military press (revealed).

11. Squat to Press.

Stand with feet shoulder-width apart, holding the dumbbells at shoulder level, to begin. Squat as low as you can without shedding the arc in your lower back. Come back up and press the weights overhead.

12. Seated Armed Force Press.

Stand with feet shoulder-width apart (or slightly narrower), and also hold dumbbells at your sides, to begin. Explosively heave the dumbbells up to your shoulders– a motion called a clean– or simply bring them slowly to take on degree.

13. High Pull.

Stand with feet hip-width apart, holding two dumbbells in front of your body with hands facing you, to begin. That’s 1 rep. Repeat.

14. Romanian Deadlift.

Stand with feet hip-width apart, holding two dumbbells in front of your body with hands encountering you, to start. Maintaining your lower back in its natural arc, bend hips back, your upper body ahead, and also lower on your own till you really feel a stretch in your hamstrings. You might flex at the knees. Turn around the activity to return to the starting setting, squeezing your glutes on top. That’s 1 rep. Repeat.

15. Thruster.

Stand with feet shoulder-width apart with dumbbells in the front-rack setting, to begin. That’s 1 rep. Repeat.

16. Bulgarian Split Squat.

Stand lunge-length before a bench with a dumbbell in each hand and also rest the top of your left foot unemployed behind you, to start. Lower your body till your rear knee virtually touches the floor and your front thigh is parallel to the flooring, after that drive via your front foot to go back to begin. That’s 1 rep. Repeat..

17. Strict Curl.

Stand with feet shoulder-width apart, arms prolonged straight down with dumbbells at your sides, palms dealing with each other, and your back against a wall surface, to begin. Execute rotating curls by rotating your forearms and also flexing the elbows. Squeeze your biceps on top, after that lower back to the begin setting. That’s 1 rep. Alternating sides.

18. Wrist Curl.

Hold a dumbbell in each hand as well as rest on a bench, box, or chair , relaxing your lower arms on your thighs, permitting your wrists to bend back over your knees so the weights suspend, to start. Curl the dumbbells up by just bending your wrists. That’s 1 rep. Repeat.

19. Hammer Curl.

Stand with feet shoulder-width apart (or somewhat narrower) with arms prolonged at sides, dumbbells hanging at either side of your body, hands encountering one another, to start. Maintain this neutral grip as you curl the dumbbells directly, time out and squeeze your biceps at the top, after that lower pull back. That’s 1 rep. Repeat..

20. Insurgent Row.

Start in a pushup setting, holding dumbbells on the floor in a neutral grip, to start. Execute a push-up on the dumbbells, then right away perform a one-arm, neutral-grip row.

21. Bent over Row.

Stand with feet shoulder-width apart and also pivot onward at the hips, arms expanded with dumbbells hanging straight down, to start. Row the weights up to your upper body, maintaining elbow joints embeded line with your body. Reverse motion to return to begin. That’s 1 rep. Repeat..

Dumbbell Pushups

22. Reverse Flye.

Stand with feet hip-width apart and also hinge at your hips, arms prolonged with palms dealing with one various other, to begin. Raise your arms out to your sides, developing 90-degree angles, squeezing your shoulder blades together at the top.

23. Overhead Triceps Extension.

Rest on a bench holding one dumbbell with both hands by one of its bell finishes, to start. Keeping your upper arms vertical, bend your elbows and also lower the dumbbell behind your head up until you really feel a stretch on the triceps.

24. Side Slab With Lateral Raise.

Lie on your left side, relaxing your left lower arm on the flooring for assistance, holding a dumbbell in your right hand, to start. Raise your hips up so your body develops a straight line and also support your core– your weight must get on your left forearm and the edge of your left foot. Raise the weight in your right-hand man till your arm is parallel to the flooring. Lower to the start placement. That’s 1 rep. Complete all representatives on one side, then button.

25. Woodchop.

Stand with feet shoulder-width apart, knees bent so thighs are parallel to the flooring, keeping a flat back, holding a dumbbell in both hands, to begin. Your eyes ought to adhere to the dumbbell, which will certainly end up over your opposite side’s shoulder (shown). Turn around the motion to return to the starting placement.

26. Lateral Raise.

Stand with feet shoulder-width apart (or slightly narrower), as well as hold dumbbells at your sides, palms dealing with each other, to start. Raise the weights out 90 levels to your sides. Don’t flex your elbow joints or swing your arms; the motion needs to be managed as well as stable. Note: Start light with the weights.

27. Bent over Triceps Kickback.

Stand with feet shoulder-width apart and also hinge ahead at the hips, arms prolonged with dumbbells hanging right down, to start. Row the dumbbells up to a little below chest elevation to assume the beginning placement. Return the dumbbells to the starting setting.

Rest with knees curved and feet on the floor, holding dumbbells at your chest, to begin. Slowly lower your upper body to the flooring, then extend arms so dumbbells are in a bench press placement.

28. Farmers Walk.

Get the heaviest collection of dumbbells you can walk and handle. Squeeze the handles hard and stroll with your chest out and shoulders back. If you do not have the area to walk in a straight line, stroll in a figure-eight pattern for time or rounds. Repeat.

29. Dumbbell Military Press

29. Deadlift to Shrug.

Bend your hips back to squat down up until the weights are knee level. That’s 1 rep. Reset your feet prior to starting the next rep. Repeat.

Lie faceup on the ground holding a dumbbell in your left hand with arm expanded, eyes on the weight, left knee curved with foot planted, to start. Stand with feet shoulder-width apart (or somewhat narrower), as well as hold dumbbells at your sides, to start. Stand with feet shoulder-width apart, arms prolonged directly down with dumbbells at your sides, palms encountering one an additional, and your back versus a wall surface, to start. Stand with feet shoulder-width apart, knees bent so thighs are identical to the floor, preserving a flat back, holding a dumbbell in both hands, to start. Stand with feet shoulder-width apart (or slightly narrower), as well as hold dumbbells at your sides, hands facing one another, to start.

• Dumbbell Flyes: 2 to 4 sets of 10 to 15 reps.
• Dumbbell Bench Press: 3 to 4 sets of 6 to 10 reps.
• 15 Degree Decline Dumbbell Bench Press: 2-4 sets of 8-12 reps
• : 2 to 3 sets of as many reps as possible
• Incline Dumbbell Bench Press: 2 to 4 sets of 6 to 10 reps.
• Dumbbell Pullovers: 2-4 sets of 10-20 reps.
• Close Grip Dumbbell Bench Press: 2 to 4 sets of 10 to 15 reps.