3-Day Dumbbell Workout Plan: At-Home Dumbbell Exercises

A dumbbell workout plan is a weight training program designed to build full-body strength using only a pair of dumbbells. Since only one set of dumbbells is required, this is a great workout plan for practicing an at-home workout, or for beginners looking for an easy entrance point to strength training. Incorporating rest days into your workout plan is essential for allowing your body to recover.

If you're looking to build lean muscle rather than bulk up, consider practicing cardio exercises on your off days. Although additional equipment—such as an incline bench or plyometric box—could enhance this workout plan, they're not essential. When an additional piece of equipment is called for, simply modify it with household items such as a chair, foam roller, or yoga mat.

There are several notable benefits to practicing a dumbbell workout plan.

1. 1. Build upper-body and lower-body strength: Beginner weightlifters may be surprised to learn that dumbbells aren't only used for getting bigger biceps. In fact, dumbbell exercises can deliver a full-body workout. Practice dumbbell exercises to target major muscle groups including the deltoids, triceps, hamstrings, quads, and glutes.
2. 2. Increase muscle mass: When practiced regularly and with proper form, dumbbell exercises are great for building muscle mass and increasing the size of your muscles, an effect known as hypertrophy. For beginners interested in bodybuilding, there's no better place to start than dumbbell workouts.
3. 3. Convenient home workout: Though kettlebell and barbell exercises are also great for building muscle, not everyone's home gym is outfitted with all the necessary equipment. Dumbbells are one of the most common pieces of exercise equipment and are an affordable investment into your health and wellbeing.

The following dumbbell-only workout program is designed to be practiced three days a week with a rest day in between each day. It involves practicing some of the best dumbbell exercises for building total-body strength. Consider working out on Monday, Wednesday, and Friday. Your rest days will be Tuesday, Thursday, Saturday, and Sunday. Consider warming up before working out by stretching and practicing two sets of bodyweight exercises such as sit-ups and push-ups. Practice each dumbbell exercise for three sets of ten reps each, being sure to rest for thirty to sixty seconds between sets.

Day 1:
- Bent over row: Perform bent-over rows by hinging your hips and leaning forward to lift a weighted barbell toward your body with a rowing movement pattern.
- Goblet squat: A goblet squat is a full-body exercise characterized by performing a squat while holding a single free weight, like a dumbbell or kettlebell, in front of your chest.
- Triceps extension: Lying triceps extensions are performed by lying on your back on a flat bench and lifting dumbbells from behind your head to full extension above you.
- Dumbbell bench press: Perform the dumbbell bench press exercise by lying flat on your back on a bench. Grab a pair of dumbbells and hold them on your hips. While engaging your core and glutes, lift the dumbbells above your chest. Squeeze your shoulder blades as you lower them again until your upper and lower arms form a 90-degree angle.
- Lateral raises: Perform bent-over lateral raises by keeping your back straight as you hinge your hips forward. Lift a pair of dumbbells laterally through a full range of motion until they reach shoulder height.

Day 2:
- Dumbbell step-ups: Perform step-ups by standing in front of an elevated, knee-height surface like a plyometric box or bench. Place your right foot on top of the elevated surface and push through your right leg to lift your body up onto it. Step down slowly with your left leg and perform the next repetition leading with your left foot.
- Single-arm dumbbell row: Perform dumbbell rows by hinging your hips with your back straight and lifting a pair of dumbbells, one arm at a time, using a neutral grip (palms facing each other).
- Dumbbell upright row: Perform dumbbell upright rows by grabbing a pair of dumbbells with an overhand grip and lifting them vertically in front of you until they reach shoulder height.
- Dumbbell deadlift: The dumbbell deadlift incorporates dumbbell weights rather than the barbell that is traditionally used in deadlifting.
- Dumbbell curl: Perform dumbbell curls, also known as dumbbell bicep curls, by grabbing a pair of dumbbells with an underhand grip. Lift the dumbbells from waist level to shoulder level.

Day 3:
- Hammer curl: The hammer curl functions just like a dumbbell curl, but because of the way you hold the dumbbells, you adjust the muscles you work out. Get into your starting position, standing with your legs shoulder-width apart. Hold the dumbbells so your palms face each other. Lift the dumbbells one at a time—curl one up to your shoulder, then lower it, and repeat the process with your other arm.
- Dumbbell lunge: Perform dumbbell lunges by holding a dumbbell in each hand as you take a big step forward and lower yourself until your front leg and back leg are both at nearly a 90-degree angle.
- Dumbbell clean: Perform the dumbbell clean by starting in a standing position with your feet shoulder-width apart and a pair of dumbbells at your sides. After bending your hips, knees, and ankles, explosively push into the ground. Pull yourself under the dumbbells and lower your body into a squat stance. Catch the dumbbells at shoulder height in a front squat position.
- Front raise: Perform dumbbell front raises by standing and using an overhand grip to lift a pair of dumbbells from the front of your thighs to shoulder level in front of your body.
- Renegade row: The renegade row is an advanced row variation characterized by holding your body in a plank position with your right hand while lifting a dumbbell with your left hand. After completing a number of repetitions, switch sides.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.