This page includes split beginner dumbbell workouts, and a full body dumbbell workout. These workouts will help with toning up your body, burning body fat aka reducing your body fat percentage, and building muscle mass.

dumbbell rack

If you can only have one piece of exercise equipment for the home it should be dumbbells. They offer a large amount of variety in the exercises that can be performed with them. Because of the amount of freedom you have using dumbbells they are often better for performing those exercises.

Dumbbell Vs Barbell

Dumbbells offer more freedom for increased movement, which makes them better for almost all exercises that can be performed by either dumbbells or barbells. Example, dumbbell bench press allows you to bring your arms down further, you can increase the tension on your chest muscles by squeezing the dumbbells together and tensing your pectorals. You can also rotate your forearms during the exercise to change the focus of the exercise. Dumbbells are also easier to travel with and less dangerous to use around the home.

Exercise Variety

They enable you to effectively train all your major muscles, with a large variety of exercises.

Great Dumbbell Exercises

  • Bench press
  • Shoulder press
  • Shoulder raises
  • Lat Rows
  • Squats
  • Lunges
  • Bicep curls
  • Tricep extensions

Many of the above exercises have many variations

Simple Dumbbell Workout Routine

Beginner Dumbbell Workouts

Back & Triceps
Single arm dumbbell lat rows410 each arm
Bent over single arm tricep extensions/kick backs310 each arm
Single arm row - drop set48 - 10 each arm
Over head tricep extensions310
Chest & Bicep
Dumbbell bench press48 - 10
Pull overs48 - 10
Alternating bicep curls38 - 10
Concentration curls38 - 10
Deltoid & Trapezius
Shoulder press48 - 10
Side shoulder raises410
Alternating front shoulder raises410 each arm
Lunges410 each leg
Calf raises410
Full Body Dumbbell Workout
Shoulder press38 - 10
Bench press48 - 10
Side shoulder raises310
Alternating bicep curls310 each arm
Bent over tricep extensions/kick backs310 each arm
Lunges310 each leg
One arm lat rows410 each arm

Building Muscle / Toning / Weight loss

  • Dumbbell workouts can be used to achieve all three. If you are looking to build muscle you will need dumbbells with adjustable plates with a maximum weight that is enough to place your muscles under enough stress to trigger muscle growth. Muscle growth will also aid with calorie and fat burning.
  • Light weights and high reps for muscle toning and weight loss.

Other Recommended Equipment

Pull up bar – Pull ups are an excellent upper back exercise, one of the few great exercises that cannot be performed with dumbbells. The pull up bar can also be used for hanging leg and knee raises which is one of the best and most effective abdominal exercises that you can do. Best exercise equipment for the home.