The Best Dumbbell Workouts and Exercises
What Are the Best Dumbbell Exercises?
Although there are dozens of great dumbbell exercises to achieve your fitness goals, some have risen above the rest. These five exercises with dumbbells will form the basis for a full-body workout. Below, the experts at PowerBlock have gone over our favorite dumbbell exercises and their benefits.
For each exercise, aim for 2-3 sets with 8-12 reps per set – and rest for roughly two minutes between sets. If standing, start with your feet hip-width unless otherwise noted.
1. Dumbbell Bench Press
The bench press is a classic upper body workout, and by switching from a barbell to dumbbells, you get more range of motion for building pectoral strength. It also activates the triceps and shoulders.
- Lie back on a workout bench with a dumbbell in each hand. Bend your arms to the side with palms facing up.
- Press the dumbbells upward while extending your elbows until the arms are straight. Squeeze at the top to help activate the muscle.
- Lower the dumbbells with control until they’re just below the shoulders.
2. Romanian Deadlift
This variation on the deadlift is great for the hamstrings and glutes. The isolated hinge motion also activates the lower back, forearms, trapezius and hip adductors.
- Stand with a dumbbell in each hand and arms hanging in front of your body.
- Hinge at the hips, slightly bend the knees and lean your upper body forward until parallel to the ground. Keep your back straight.
- Squeeze the glutes and reverse the movement to return to standing.
3. Bicep Curls
The bicep curl is a tried-and-true way to build upper arm mass. It also strengthens the triceps as well as the muscles that stabilize the elbows and wrists.
- Stand with a dumbbell in each hand and palms facing outward.
- Raise the dumbbells to your shoulders by bending at the elbows. Keep your back and upper arms straight and your core tight.
- Slowly lower both dumbbells to the starting position.
4. Reverse Lunges
This dumbbell leg workout activates the glutes, quads, hamstrings, abs and calves while using less floor space than walking lunges. Build strength with heavy dumbbells or go for conditioning with HIIT sessions.
- Stand with a dumbbell in each hand and palms facing inward.
- Take a big step backward and lower yourself into a lunge. Your back knee should stop just short of touching the floor.
- Return to standing by pushing off the front foot, then repeat by stepping backward with the other foot.
5. Dumbbell Woodchoppers
This rotational movement exercise is both functional and fun. It builds the core strength you need for sports (especially golf) while also working the arms and shoulders – without chopping any actual wood.
- Stand shoulder-width while holding a dumbbell in front of you with both hands.
- Bend your knees while rotating the dumbbell to the outside of your left knee.
- Straighten the legs and slowly swing the dumbbell diagonally above the opposite shoulder. Keep your arms straight and your core engaged.
- Do the desired reps, then switch sides and repeat.