18 Best Dumbbell Exercises
you should do if you want to get strong
There is nothing more satisfying than being able to do exercises with increased weight. Sure, resistance bands are great but being able to keep track of how we are improving by setting new personal records and recording our dumbbell weight really keeps us motivated!
Knowing which exercises to do can be tough so let’s break it up by category and talk about the 15 best exercises you can incorporate in your workouts for maximum results.
- 1. Dumbbell press
- 2. Reverse fly
- 3. Dumbbell row
- 4. Half kneeling overhead press
- 5. Bicep curl
- 6. Tricep extension
- 7. Curtsy lunge
- 8. Sentadilla plie
- 9. Weighted hip thrust
- 10. Plied squat
- 11. Calf raises
- 12. Step up
- 13. Sit-up with dumbbell
- 14. Russian twist
- 15. Plancha con deslizamiento
- 16. Renegade row
- 17. Side plank rotation
- 18. Bird dog con peso
DOWNLOAD THE EXERCISES IN PDF
Upper body
1. Dumbbell press
How to do it
Lay flat on your back on a bench with one weight in each hand. Raise the weights so they’re touching and your arms are nearly straight. Lower both weights so your arms meet 90 degrees and push back up to the center.
Reps
Do 3 sets of 8 reps.
Weight
This will vary from person to person but you should start light 20-25 pounds and move in 5–10-pound increments to find a good challenge without losing form.
Muscles worked
Chest, shoulders, pecs, deltoids.
2. Reverse fly
How to do it
Have one weight in each hand, a slight bend In your knees, and lean your chest slightly forward. Take your arms and raise them with bent elbows to at-position. Keep your chest and head pointed towards the ground the whole time. Bring them back together and this is one.
Weight
10-15lbs.
Muscles worked
Upper back, Shoulders, Rear deltoids
Reps
Do 3 sets of 6 reps.
3. Dumbbell row
How to do it
Place your leg hand on the bench with your back flat and your knees bent. Almost like a crawl position. Take the weight in the right hand and pull it to your hip and back down. Switch arms when you complete reps.
Weight
Dependent on strength, but starting at 20-30 pounds is a good range.
Muscles worked
Chest, Pecs, Deltoids, Shoulders. core,.
Reps
Do 3 sets of 8 reps.
4. Half kneeling overhead press
How to do it
Assume a kneeling position. If the right foot is up, grab the weight with the left hand. Keep the elbow tucked in with your palm facing you. Push overhead without moving your body and lower. Switch hands when done.
Weight
10-20 pounds to start
Muscles worked
Chest, Pecs, Deltoids, Shoulders. core.
Reps
Do 3 sets of 10 reps on each side.
5. Bicep curl
How to do it
Stand straight with your knees slightly bent (to protect your lower back) and have your palms face inward with one weight in each hand. Simply move the weights without moving your elbows (bend at the elbow) to your shoulders and down, turning your palms toward you as they reach your chest.
Weight
10-20 pounds to start
Muscles worked
Biceps, Forearms
Reps
Do 3 sets of 12 reps each
6. Tricep extension
How to do it
Start standing straight with your knees very slightly bent. Grab one weight with two hands and place it behind your head with your elbows bent. Push the weight towards the sky so that your elbows are extending. Let it lower again.
Weight
15-25 pounds.
Muscles worked
Triceps
Reps
Do 3 sets of 12 reps each
Lower body
These exercises focus on the legs and glutes.
7. Curtsy lunge
How to do it
Párate derecho con los pies separados a la anchura de los hombros. Da una zancada amplia hacia atrás con una pierna, cruzándola por detrás del pie trasero al tiempo que bajas las caderas. Baja la rodilla hacia el suelo mientras mantienes la espinilla delantera lo más vertical posible. Vuelve a la posición de inicio y repite con la otra pierna.
Weight
Start with 8-10lbs.
Muscles worked
Hamstrings, glutes and quads.
Reps
Do 3 sets of 6 reps each side.
8. Sentadilla plie
How to do it
This will be a regular squat except keep one dumbbell in both hands on your chest just under your chin. Make sure not to lean forward because of the weight. Lower to almost 90-degrees and come back.
Weight
20-40 pounds depending on your strength
Muscles worked
Glutes, quads.
Reps
Do 3 sets of 12 reps each
9. Weighted hip thrust
How to do it
Lie on your back with your feet flat and your knees bent. Place a weight on your hips. Hold it with both hands and push into the ground raising your hips. Lower back down.
Weight
20-40 pounds depending on your strength
Muscles worked
Glutes, quads, core. core,.
Reps
Do 3 sets of 10 reps.
10. Plied squat
How to do it
This is just a variation of a squat. Everything remains the same except widen your stance and point your toes slightly outward.
Weight
20-40 pounds depending on your strength
Muscles worked
Glutes, quads, abductors..
Reps
Do 3 sets of 10 reps.
11. Calf raises
How to do it
Hold one dumbbell in each hand and simply raise it up onto your toes and back down.
Reps
Do 3 sets of 18 reps.
Weight
10 pounds each
Muscles worked
Abductors, glutes, quads.
12. Step up
How to do it
Hold a dumbbell in each hand and look for a box or surface to step on to. Place your left foot on the box keeping the right foot on the floor. Lift yourself onto the box, lifting your knee to hip-height, and then step back onto the ground.
Weight
10 pounds each
Muscles worked
Glutes and quads
Reps
Do 3 sets of 6 reps each side.
Core y abdominales
We can use dumbbells to strengthen our core and make exercises more challenging.
13. Sit-up with dumbbell
How to do it
Lay on your back and hold one dumbbell straight in the air at eye length. As you sit upkeep the weight in the air and let it slowly move over your head. As you lower the weight should not move back over your head but stay out in front of you.
Weight
15-25 pounds depending on strength.
Muscles worked
Shoudlers and core,.
Reps
Do 3 sets of 10 reps.
14. Russian twist
How to do it
Sit on your butt with your knees bent and your heels on the ground, toes pointed up. Take one dumbbell and twist so that the weight touches the left side, then the right side. This is one.
Weight
10-15 pounds
Muscles worked
Back, shoulder and core,.
Reps
Do 3 sets of 12 reps each
15. Plancha con deslizamiento
How to do it
Assume the top of a pushup position but widen your feet. The dumbbell should be on the ground near your left hand. Take your right-hand reach for the dumbbell and slide it to the right side. Then take your left hand and slight it back to the left.
Weight
10-15 pounds
Muscles worked
Shoudlers and core,.
Reps
Do 3 sets of 6 reps.
16. Renegade row
How to do it
Get into high plank position with a dumbbell in each hand. If you need to, separate your feet a bit wider to help stabilise your body. Once you're ready, lift one weight until your upper arm is just above your torso, bending your elbow. Bring the weight back to the ground and repeat the other side.
Weight
6-8lbs to start with.
Muscles worked
Back, biceps, triceps and core. core,.
Reps
Do 3 sets of 8 reps.
17. Side plank rotation
How to do it
Start in side plank position. Hold a dumbbell in your free hand and live your arm to into the air straight above you. Then bring your arm under your body beyond your hips, twisting your torso. Lift your arm again and repeat.
Weight
3lbs-10lbs to start, depending on your strength.
Muscles worked
Core (specifically your obliques) shoulders and arms.
Reps
Do 3 sets of 6 reps each side for a total of 36 reps.
18. Bird dog con peso
How to do it
Start on all fours on your mat with a dumbbell in eachg hand and/or ankle weights. Slowly extend one arm straight out in front of you as you do the same with the opposite leg behind you. Your extended leg and arm should be parallel to the floor. Then go back to the starting position and repeat the other side.
Weight
5-10lbs dependent on strength. You can also perform the movement without weights.
Muscles worked
Coreglutes, arms and back.
Reps
Do 3 sets of 8 reps.
You did it!
Use these 18 exercises to incorporate into your workouts or mix and match them to make a complete body workout! Always start a comfortable weight and work your way up.
By:
Caty
Caty is a blogger and certified personal trainer. She loves designing workouts for different age groups.
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