10 best exercises with dumbbells

The 10 best dumbbell exercises to do at the gym

Here is a selection of 10 exercises with dumbbells only for a complete weight workout.

1. The Dumbbell Squat

The squat is a fundamental dumbbell exercise that primarily targets your glutes, quads, and hamstrings. Holding a dumbbell in each hand adds resistance that intensifies the muscle work and helps hit every muscle in your lower body. It is a complete exercise, excellent for developing leg strength and core stability.

To perform it correctly, stand with your feet shoulder-width apart, holding one of your hand weights in each hand. Focus on maintaining proper form with a flat back as you bend your knees and hips, as if you were going to sit in a chair. Lower yourself until your thighs are parallel to the floor, then push back up through your heels, bring your body back down and repeat the movement with control. This is one of the best exercises with weights for building lower body mass.

• Intensity Level: Moderate to High
• Exercise Level: Intermediate
• Recommended Time: 3 to 4 sets of 10 to 12 reps

2. The Shoulder Press

This hand weight exercise primarily targets the shoulder muscles, also known as deltoids, as well as the triceps. It is ideal for sculpting strong, defined shoulders and supporting the upper chest. The shoulder press can be done sitting or standing, with the seated version offering more back stability. It’s one of the best dumbbell workouts for toning your upper body.

Sitting on a bench with your back straight, hold an arm dumbbell in each hand at shoulder height, palms facing forward. Push the weights upward until your arms are almost straight, without locking your elbows. Then bring the dumbbells towards your shoulders in a controlled motion to return to the starting position. This dumbbell lift allows you to strengthen your shoulders in an isolated and effective way.

• Intensity Level: Moderate
• Exercise Level: Intermediate
• Recommended Time: 3 to 4 sets of 10 to 12 reps

3. The Stiff-Leg Dumbbell Deadlift

This movement is excellent for strengthening the posterior chain, including the hamstrings, glutes, lower back, and upper back. It fits perfectly into a body dumbbell workout and helps improve posture and functional strength. Good technique is crucial to avoid injury; always keep your back straight throughout this dumbbell only workout.

Stand with your feet hip-width apart, holding your dumbbells in front of your thighs with your arms straight. Keeping your legs almost straight, lean forward from the hips, sliding the weights down along your legs. Lower them until you feel a stretch in your hamstrings, then come back up by contracting your glutes. This is a very comprehensive weight workout.

• Intensity Level: Moderate to High
• Exercise Level: Intermediate
• Recommended Time: 3 to 4 sets of 10 to 12 reps

4. The Standing Bicep Curl

This is the ultimate dumbbell curl exercise for developing your biceps, the muscles at the front of your arm. It is a simple and effective move that fits easily into a full body dumbbell workout, and can be done with different variations to target the muscle from various angles. Using an adjustable dumbbell also makes it easy to progress at your own pace.

Stand with a dumbbell in each hand, palms facing forward. Keeping your elbows close to your body, curl your arms to bring the weights toward your shoulders, making sure to use a full range of motion. Squeeze your biceps at the top of the movement, then slowly lower the weights while controlling the load. Mastering the movement is more important than the heaviness of the hand weights.

• Intensity Level: Moderate
• Exercise Level: Beginner to Intermediate
• Recommended Time: 3 to 4 sets of 10 to 15 reps

5. One-Arm Rowing

The one-arm row is a pulling exercise with dumbbells that mainly works your back muscles (lats) as well as your biceps. It’s one of the most effective upper body dumbbell exercises, allowing you to work each side independently and help correct muscle imbalances. This movement can also help you build muscle and develop a strong, balanced back.

Place one knee and the hand of the same side on a flat bench. Keep your other foot on the floor for stability. Grab a dumbbell with your free hand, arm extended toward the floor. Pull the weight toward your hip, keeping your elbow close to your body and your back straight. Lower the dumbbell in a controlled manner. This exercise is great for isolating the latissimus dorsi.

• Intensity Level: Moderate
• Exercise Level: Intermediate
• Recommended Time: 3 to 4 sets of 10 to 12 reps

6. The Forward Lunge

Lunges, or forward lunges, are perfect dumbbells exercises for working your legs and glutes unilaterally. Each leg works individually, which improves balance and stability. This bodyweight movement becomes even more intense with the addition of hand weights.

Stand tall with a dumbbell in each hand. Take a large step forward with one leg and lower your body until both knees form a 90-degree angle. Your back knee should nearly touch the floor. Push off your front leg to return to the starting position. Alternate legs with each repetition for balanced muscle work.

• Intensity Level: Moderate
• Exercise Level: Beginner to Intermediate
• Recommended Time: 3 to 4 sets of 10 to 12 reps per leg

7. Flat Bench Dumbbell Press

Also known as the bench dumbbell workout, this exercise primarily targets your pectorals. It also engages your shoulder muscles and triceps, making it a great complement to movements like the dumbbell shoulder press. Using two dumbbells offers a greater range of motion compared to a barbell, which promotes better stretching and contraction of the chest muscles at the front of your body.

Lie on a flat bench with a dumbbell in each hand at chest level, palms facing forward. Lift the dumbbells upward until your arms are straight, without locking your elbows. The dumbbells should lightly touch at the top. Lower them slowly and in a controlled way. This movement is a staple for any free weights upper body workout.

• Intensity Level: Moderate to High
• Exercise Level: Intermediate
• Recommended Time: 3 to 4 sets of 8 to 12 reps

8. The Triceps Kickback

The triceps kickback perfectly isolates the tricep muscle located at the back of the arm. This dumbbell exercise is excellent for toning and strengthening this often-overlooked area. While often included in upper body routines, it pairs well with lower body dumbbell exercises for a balanced workout. It is important to use dumbbells with a moderate weight to execute the movement correctly and feel the tricep contraction.

Lean forward with your back parallel to the floor, supporting yourself on a bench with one hand. Hold a dumbbell in one hand, arm bent at 90 degrees with your elbow close to your body. Extend your arm backward until it is completely straight. Hold the contraction for a second before returning to the initial position.

• Intensity Level: Moderate
• Exercise Level: Beginner to Intermediate
• Recommended Time: 3 to 4 sets of 12 to 15 reps

9. Russian Twist with Dumbbell

This movement is a powerful dumbbell exercise for your core, specifically targeting the obliques. It improves rotational trunk strength. A single dumbbell, held with both hands, is all you need to add resistance and intensity to your dumbbell workout.

Sitting on the floor with your knees bent and feet slightly off the ground, hold a dumbbell with both hands in front of your chest. Lean your torso back slightly, keeping your back straight. Rotate your torso from side to side, almost touching the floor with the weight. The movement should come from your core, not your arms.

• Intensity Level: Moderate
• Exercise Level: Intermediate
• Recommended Time: 3 to 4 sets of 20 rotations (10 per side)

10. Farmer’s Walk

The Farmer’s Walk is an effective functional exercise using weights for the entire body. It strengthens your grip, traps, core, and legs. The principle is simple: walk while holding heavy dumbbells in each hand. This is a comprehensive strength training dumbbell move that improves overall strength and muscular endurance.

Choose two hand weights of a challenging but manageable weight. Stand tall, one dumbbell in each hand, arms at your sides. Walk straight ahead for a set distance, maintaining a proud posture with your shoulders back and looking straight ahead. This basic dumbbell exercise is one of the best for developing raw strength.

• Intensity Level: Moderate to High
• Exercise Level: Intermediate to Advanced

Recommended Time: 3 to 5 rounds of 20 to 30 metres