20 Dumbbell Workouts for Building Whole-Body Strength

Dumbbell workouts consist of a wide range of weight-training exercises designed to build strength throughout your body. Depending on the exercise, dumbbell workouts can build muscle mass in your upper arms, shoulders, and chest as well as your abs, glutes, delts, lats, and legs. Dumbbell workouts are great for beginners interested in learning weight-training techniques. You can use adjustable dumbbells or incrementally heavier dumbbells to train your body to lift heavier weights.

Incorporating dumbbell exercises into your workout routine is a great way to build full-body strength. As an added benefit, dumbbells don't take up much space in your home gym. When used as part of a high-intensity interval training (HIIT) workout, dumbbell exercises help raise your heart rate to deliver a powerful dose of cardio as well.

You don't need to hire a personal trainer to start practicing a full-body dumbbell workout. Consider twenty of the best dumbbell exercises to incorporate into your home workout routine.

1. 1. Dumbbell clean: The dumbbell clean, also known as the dumbbell squat clean, is a bodybuilding exercise that activates muscles across your body. 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. Bring the dumbbells back to your sides and repeat this movement for your desired number of repetitions.
2. 2. Dumbbell clean and press: The dumbbell clean and press is a weightlifting exercise that activates muscles throughout your entire body. Perform the dumbbell clean and press exercise by grabbing a pair of dumbbells. Start in a standing position with your feet hip-width apart. Hold the dumbbells at your side as you bend your knees, hips, and ankles. On the upward movement, lift the dumbbells overhead with an explosive movement, similar to a push press or shoulder press. Catch the dumbbells at shoulder height and lower into a squat position.
3. 3. Dumbbell overhead press: A dumbbell overhead press, also known as a dumbbell shoulder press, is a weightlifting exercise that targets muscles throughout your body—including your triceps, glutes, trapezius, and lower back muscles. Perform dumbbell overhead presses by getting into a standing position with your feet shoulder-width apart. Grab a pair of dumbbells and hold them at shoulder height. Lift the dumbbells overhead, then lower them slowly. Repeat this movement for your desired number of repetitions.
4. 4. Dumbbell row: The dumbbell row, also known as the bent-over row, is a compound back exercise. Perform dumbbell rows by hinging your hips with your back straight and lifting a pair of dumbbells with a neutral grip (palms facing each other). Like other rowing exercises, the dumbbell row uses a pulling movement pattern that activates multiple muscles in your upper back, shoulders, core, and arms.
5. 5. Dumbbell hammer curl: The hammer curl, also known as the dumbbell hammer curl or the neutral grip dumbbell curl, is a strength-training exercise that targets your biceps and forearms. The hammer curl varies from the traditional bicep curl by using a neutral grip with your palms facing each other during the full range of motion. With proper form, hammer curls can promote upper body stability and arm strength.
6. 6. Dumbbell deadlift: The dumbbell deadlift is a strength-training exercise that incorporates dumbbell weights rather than the barbell that is traditionally used in deadlifting. Dumbbell deadlifts exercise various muscles in your body, including your glutes (gluteus maximus, medius, and minimus), quadriceps, hamstrings, and lower back muscles. Regular dumbbell exercises can increase strength and hypertrophy (the process of muscle growth) in these muscles.
7. 7. Dumbbell pullover: The dumbbell pullover is a weightlifting exercise that targets your pecs and lat muscles. Perform the dumbbell pullover exercise by grabbing a single dumbbell and lying back on a flat bench. Keep your lower back in contact with the bench and engage your core. With straight arms, extend the dumbbell above your chest. Carefully lower the dumbbell behind your head before returning it to the starting position above you.
8. 8. Dumbbell fly: The dumbbell fly, also known as the dumbbell chest fly, is an upper body exercise that works muscle groups in your chest, shoulders, and arms. A dumbbell fly is performed by lying on a flat bench and lowering a pair of dumbbells to your sides while keeping relatively straight arms with slightly bent elbows.
9. 9. Dumbbell press: The dumbbell press, also known as the dumbbell bench press and the dumbbell chest press, is an upper-body exercise that activates your arm, shoulder, and chest muscles. Perform the dumbbell 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 and lower them again until your upper and lower arms form a 90-degree angle.
10. 10. Dumbbell shrug: Dumbbell shrugs, also known as dumbbell shoulder shrugs, are an isolation exercise targeting your upper trapezius muscles. Perform dumbbell shrugs by grabbing a pair of dumbbells and holding them by your sides with a neutral grip. Keep your arms straight as you lift your shoulders toward your ears. Pause for a moment before lowering your shoulders back to the starting position. Repeat this movement for your desired length of time.
11. 11. Dumbbell side bend: Dumbbell side bends are isolation exercises that target muscle groups on the side of your body—specifically the oblique muscles. Practice dumbbell side bends by standing with your feet shoulder-width apart. Grab a single dumbbell and hold it at your side with your palm facing your thigh. Slowly lower the dumbbell along your leg towards your knee. Lift the dumbbell and bend your upper body in the other direction. Stand tall again at the end of each repetition. Hold the dumbbell on your opposite side during the next set.
12. 12. Dumbbell thruster: The dumbbell thruster is a compound exercise that combines the movement patterns of a squat and shoulder press. Perform dumbbell thrusters by grabbing a pair of dumbbells with a neutral grip (palms facing each other). Lower your body into a squat stance. As you stand, raise the dumbbells overhead with a push press movement.
13. 13. Dumbbell snatch: The dumbbell snatch is a weightlifting exercise that works your upper body and lower body. Also known as the dumbbell power snatch or the single-arm dumbbell snatch, dumbbell snatches combine the movement of a deadlift with a dumbbell press for a full-body workout. Perform dumbbell snatches by lifting a dumbbell up from between your legs with one arm. Once the dumbbell reaches your hips, bend your elbow and pull your body under the dumbbell to push it above your head.
14. 14. Dumbbell lunge: Dumbbell lunges are a weighted variation of forward lunges. 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.
15. 15. Dumbbell squat: A dumbbell squat is a compound exercise characterized by holding a pair of dumbbells at your sides while lowering yourself from a standing position to a squatting position. Dumbbells add more resistance than a traditional bodyweight squat, promoting muscle growth.
16. 16. Dumbbell burpee: Dumbbell burpees, also known as dumbbell burpee deadlifts, are a plyometric exercise that activate muscles across your body. Perform dumbbell burpees by first grabbing a pair of dumbbells. Hinge your hips, knees, and ankles to lower yourself toward the floor. Place the dumbbells on the floor and jump back with your feet hip-width apart, holding your body in a high plank position. Jump your feet back toward your hands and carry the dumbbells with you as you stand, lifting explosively off the floor. Repeat for your desired number of reps.
17. 17. Dumbbell reverse lunge: The dumbbell reverse lunge is a reverse lunge performed with additional weights to help you develop strength, power, and stability in your lower body. Perform the dumbbell reverse lunge in the standing position with a dumbbell firmly grasped in each hand and your feet set shoulder-width apart. Hold your torso upright and take a big step backward, lowering your rear knee to the ground. Return to the standing position and repeat, alternating legs for a full leg workout.
18. 18. Dumbbell goblet squat: A goblet squat works muscles in your lower body like the glutes, quadriceps, hamstrings, and calves, and it also works the core muscles in your upper body. Practice goblet squats by holding a single dumbbell with both hands in front of your chest. Set your feet shoulder-width apart and lower your body from a standing position into a squat position. Stand back up and repeat for your desired number of reps.
19. 19. Dumbbell triceps kickback: The tricep kickback is an isolation exercise focused on the triceps brachii muscle (which is made up of a lateral head, medial head, and long head) in the back of your arm. Perform tricep kickbacks by bending forward and lifting your arms behind you while holding a set of dumbbells.
20. 20. Lying triceps extension: Lying triceps extensions, also known as skull crushers, are an isolation exercise focused on your triceps muscles. Lying triceps extensions are performed by lying on your back on a flat bench or the floor and lifting dumbbells from behind your head to full extension above you. With proper form, this strength-training exercise can be more than just a triceps exercise—it can also work muscle groups like the deltoids in your shoulders and the latissimus dorsi muscle in your back. Some lying triceps extension variations substitute a barbell or a pair of kettlebells for the dumbbells.

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.

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.

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