dumbbell workout

Top 10 Dumbbell Exercises


Dumbbells are a great way to get a full-body workout. You can use them in your home, at the gym, or even just in your backyard. Dumbbells are also versatile: they can be used for strength training, cardio, and stretching. In this article, we'll cover some of the best dumbbell exercises that will help you get fit quickly!

Biceps Curl

  • Start with dumbbells at shoulder level.

  • Keep your elbows close to your body.

  • Bend your elbows and lower the dumbbells to your sides, keeping a slight bend in them as you do so.

  • Pause, then raise the dumbbells back to the starting position.

Triceps Extension

Place your feet shoulder-width apart, and keep your back straight, chest up, and abs tight. Hold the dumbbells at the sides of your body with your palms facing forward. Bend your elbows to lower the dumbbells behind your head until they touch or slightly below the level of your ears. Press them back to starting position in a controlled fashion.

Bent-Over Row

  • Stand with feet shoulder-width apart and knees slightly bent.

  • Hold a dumbbell in each hand, palms facing inwards, with weights hanging at arm’s length beside your body (like you’re holding grocery bags).

  • Bend over at the waist until upper torso is almost parallel to the floor (a 90-degree angle), keeping back straight as you bend down and keep it as such while lifting the weights up during each repetition (assume the position pictured above).

  • Lift both arms out to chest height, elbows tucked into sides and shoulders parallel to ground; lower back down slowly until arms touch thighs again before repeating for specified number of repetitions

Single-Leg Step Up

The single-leg step up is a great exercise for the glutes, quads and hamstrings. This move works the core and upper body while also targeting your quads, hamstrings and glutes. You can add weight to this exercise by holding dumbbells in each hand or wearing a weighted vest.

It's important to keep proper form when performing this exercise so that you don't injure yourself! The steps are as follows:

  • Start with one foot on the bench\chair\box (whatever you're using)

  • Lift your other foot from behind you using only that leg, keeping it straight at all times until it reaches the bench\chair\box

  • Lower down slowly until both feet are on the ground again

Lateral Raise

Lateral raises are a great exercise to include in your workout routine. They target the shoulders, triceps, core, glutes and quads. When you perform lateral raises you will feel the burn in your upper back muscles as well as your traps and rear deltoids. This is why they are often referred to as “trap raises” by bodybuilders and personal trainers alike.

If you want to get rid of that saggy upper back that most people have then lateral raises are the perfect exercise for you!

Single-Arm Overhead Press

Dumbbell Overhead Press

This exercise is meant to strengthen your shoulders and upper back. It's very similar to the regular dumbbell overhead press, but it will allow you to focus on one side at a time by using a single dumbbell. Start by standing straight with your feet slightly wider than shoulder-width apart and back flat. Hold the weight in one hand with an overhand grip, then extend that arm straight above your head until it's locked out (don't lock out if you have a shoulder injury). Keep your torso up tall and engage your core as you lower down slowly until the weight is no longer touching anything below your chest level (don't let it touch!). Press back up into starting position slowly; before each rep, check that you're keeping proper form throughout. Repeat on both sides for 8-10 reps total per set

Chest Fly

  • Start with a dumbbell that's easy to hold, such as 5 pounds.

  • Stand up straight and keep your back straight as you do this exercise.

  • Raise the dumbbell out to each side until it touches the fronts of your shoulders, then lower it back down again to starting position in a smooth motion without stopping at any point during the movement (there's nothing like getting stuck halfway through a rep!).

  • Keep your elbows in as you raise and lower the weight so that they stay next to your body—this will help stabilize them better and prevent injury if they swing out too far while moving up or down.

Upright Row

  • Stand with feet shoulder-width apart.

  • Grasp the dumbbells and raise them up to your chest, palms facing inward.

  • With arms extended, keep your spine straight and elbows at shoulder height so that the dumbbells are in line with your shoulders.

  • Raise the weight until it reaches eye level, keeping your elbows slightly bent so they don't move past their position relative to your shoulders.

  • Lower back down slowly until arms are fully extended and repeat for reps


  • Keep your chest up and back straight.

  • Don’t let the dumbbells touch the ground between reps; they should be held at arm’s length at all times.

  • Avoid letting your knee go past your ankle, as this can cause an unnatural twisting of the knee joint that may lead to injury (and also looks a little funny).

  • Don’t let your back knee touch the ground either—it should hover slightly above it so that you maintain a slight bend in both knees throughout the exercise (this will ensure that you don't hyperextend or strain any muscles).

  • Keep upright during each rep and don't lean forward so far that it means there's no tension on your front leg muscles throughout each repetition (you should feel like there's resistance on those muscles throughout).

Goblet Squat

The goblet squat is a great exercise for the legs. It can be used as a warm up or a strength building exercise, and it’s an excellent way to build glutes, hamstrings, quads and calves. It’s also a great alternative to the squat if you have knee issues or are looking for something new in your routine.

Use dumbbells to workout your entire body

Dumbbells are a versatile exercise tool that can be used to work every major muscle group in your body, as well as some smaller ones. They're also a great way to target specific muscles.

Because dumbbells allow you to isolate specific muscles while still building strength in all the other ones, they're an efficient choice for any workout routine. Plus, they're easy to use and store when not in use—so there's never any excuse for skipping out on a workout!


As you can see, there are a lot of great ways to use dumbbells in your exercise routine. They’re versatile and convenient to use, so they can be incorporated into any workout routine without adding significant time or complexity. Plus, they don’t require any special equipment other than the dumbbell itself!

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