30 Best Dumbbell Exercises of All Time

1. Goblet Squat

Stand with toes shoulder-width aside and maintain a heavy dumbbell by its finish with each palms at chest, to begin. Squat as little as you may, preserving again flat and chest up. At the underside of the squat, drive via heels to return to begin. That’s 1 rep. Repeat.

Pro tip: You may also strive sumo squats, tempo squats, and soar squats (gentle weight)

2. Stepup

Stand perpendicular to a bench or different elevated floor that’ll put your thigh parallel to the ground if you step on it, to begin. Hold a dumbbell in every hand and step up onto the bench, leaving your trailing leg hanging of. Drive via your entrance heel to face. Pause briefly, then slowly decrease to beginning place. That’s 1 rep. Repeat.

Pro tip: You may also stand parallel to the bench and carry out lateral stepups

3. Turkish Getup

Lie faceup on the bottom holding a dumbbell in your left hand with arm prolonged, eyes on the weight, left knee bent with foot planted, to begin. Keep your proper leg straight out on the bottom. Then, pushing off your left foot, roll onto your proper hip and are available up onto your proper elbow. Push up onto your proper hand, and convey your again off the bottom. Next, thread your proper leg again right into a kneeling place. Your arm ought to nonetheless be locked out. From this kneeling place, take a deep breath, tighten your core, and lunge ahead to a standing place. Reverse the method to come back again right down to the beginning place. That’s 1 rep. Repeat. 

4. Pullover

Lie in your again on the ground and maintain a dumbbell by its ends overhead with each palms, to begin. Press the weight over your chest, then attain again over your head, bending your elbows barely. Continue till you’re feeling a stretch in your lats, then pull the dumbbell again over your chest. Take a deep breath each time you decrease the dumbbell behind you. That’s 1 rep. Repeat.

5. Walking Lunge

Stand with toes hip-width aside, holding a dumbbell in every hand, palms dealing with each other, to begin. Step ahead with one leg and decrease your body till your rear knee almost touches the ground and your entrance thigh is parallel to the ground. That’s 1 rep. Step ahead together with your rear leg to carry out the subsequent rep. Repeat.

6. Lateral Lunge

Stand with toes shoulder-width aside, holding a dumbbell in every hand, palms dealing with each other, to begin. Step laterally to 1 facet, bending this knee to come back right into a lunge as you decrease the dumbbells towards the bottom. Drive via your foot to return to the beginning place. That’s 1 rep. Repeat, then swap sides. 

7. Lunge to Overhead Press

Stand with toes hip-width aside, holding two dumbbells at shoulder stage with palms dealing with one another, to begin. Step ahead right into a lunge, decreasing your body till your rear knee almost touches the ground and your entrance thigh is parallel to the ground. Push off your entrance foot to come back again to the beginning place, then press the weights overhead. That’s 1 rep. Repeat.

8. Tate Press

Lie again on a bench or flat, sturdy floor with dumbbells in every hand, arms prolonged over your chest and palms dealing with your toes, to begin. Point your elbows out and bend them to decrease the weights virtually to your chest, in order that they make L shapes. Extend your elbows to return to beginning place. That’s 1 rep. Repeat.

9. Floor Press

Lie on the ground, holding dumbbells at your chest, to begin. Slowly decrease your higher body to the ground, then lengthen your arms so dumbbells are in a bench press place. Lower elbows to the ground, ensuring to maintain stress in your lats so higher arms are at 45 levels to your torso. When elbows contact the ground, lengthen arms to the beginning place. That’s 1 rep.

10. Arnold Press

Stand with toes shoulder-width aside, a tender bend in your knees, holding dumbbells in entrance of your brow, elbows at 90 levels and palms dealing with you. Slowly open your arms extensive so elbows are nonetheless at proper angles however palms are actually dealing with out, squeezing your shoulder blades collectively as you carry out a army press (proven). Reverse the sample. That’s 1 rep. Repeat. 

11. Squat to Press

Stand with toes shoulder-width aside, holding the dumbbells at shoulder stage, to begin. Squat as little as you may with out shedding the arch in your decrease again. Come again up and press the weights overhead.

12. Seated Military Press

Sit on a bench and maintain dumbbells in your thighs, to begin. “Kick” the dumbbells as much as your shoulders or just deliver them slowly to shoulder stage. Squeeze your shoulder blades collectively and stabilize your core as you press the weights overhead and barely backward in order that they’re vertically aligned with the again of your head. Hold on the prime for a second, then decrease again to your shoulders. That’s 1 rep. Repeat. 

13. High Pull

Stand with toes hip-width aside, holding two dumbbells in entrance of your body with palms dealing with you, to begin. Bend your knees and hinge at your hips so the weights grasp simply above your knees. Explosively lengthen your hips as if leaping and pull the weights as much as shoulder stage with elbows extensive aside, as in an upright row. That’s 1 rep. Repeat.

14. Romanian Deadlift

Stand with toes hip-width aside, holding two dumbbells in entrance of your body with palms dealing with you, to begin. Keeping your decrease again in its pure arch, bend hips again, your torso ahead, and decrease your self till you’re feeling a stretch in your hamstrings. You could bend on the knees. Reverse the motion to return to the beginning place, squeezing your glutes on the prime. That’s 1 rep. Repeat.

15. Thruster

Stand with toes shoulder-width aside with dumbbells within the front-rack place, to begin. Keeping weights close to shoulders, decrease right into a squat, then explosively stand to rise, activating glutes, urgent hips ahead, and locking out knees; use the momentum to assist drive the weights overhead, palms dealing with one another. Immediately reverse the movement, decreasing weights to front-rack place and transitioning right into a squat. That’s 1 rep. Repeat.

16. Bulgarian Split Squat

Stand lunge-length in entrance of a bench with a dumbbell in every hand and relaxation the highest of your left foot on the bench behind you, to begin. Lower your body till your rear knee almost touches the ground and your entrance thigh is parallel to the ground, then drive via your entrance foot to return to begin. That’s 1 rep. Repeat. 

17. Strict Curl

Stand with toes shoulder-width aside, arms prolonged straight down with dumbbells at your sides, palms dealing with each other, and your again in opposition to a wall, to begin. Perform alternating curls by rotating your forearms and flexing the elbows. Squeeze your biceps on the prime, then decrease again to the beginning place. That’s 1 rep. Alternate sides.

18. Wrist Curl

Hold a dumbbell in every hand and sit on a bench, field, or chair, resting your forearms in your thighs, permitting your wrists to bend again over your knees so the weights grasp down, to begin. Curl the dumbbells up by simply flexing your wrists. That’s 1 rep. Repeat.

19. Hammer Curl

Stand with toes shoulder-width aside (or barely narrower) with arms prolonged at sides, dumbbells hanging at both facet of your body, palms dealing with each other, to begin. Maintain this impartial grip as you curl the dumbbells straight up, pause and squeeze your biceps on the prime, then decrease again down. That’s 1 rep. Repeat. 

20. Renegade Row

Begin in a pushup place, holding dumbbells on the ground in a impartial grip, to begin. Perform a pushup on the dumbbells, then instantly carry out a one-arm, neutral-grip row. Repeat the pushup and row on the opposite facet. That’s 1 rep. Repeat. 

21. Bentover Row

Stand with toes shoulder-width aside and hinge ahead on the hips, arms prolonged with dumbbells hanging straight down, to begin. Row the weights as much as your torso, preserving elbows tucked according to your body. Reverse movement to return to begin. That’s 1 rep. Repeat. 

22. Reverse Fly

Stand with toes hip-width aside and hinge at your hips, arms prolonged with palms dealing with one different, to begin. Raise your arms out to your sides, creating 90-degree angles, squeezing your shoulder blades collectively on the prime. Pause, then reverse the movement. That’s 1 rep. Repeat. 

23. Overhead Triceps Extension

Sit on a bench holding one dumbbell with each palms by one of its bell ends, to begin. Press the weight straight over your head. Keeping your higher arms vertical, bend your elbows and decrease the dumbbell behind your head till you’re feeling a stretch on the triceps. Extend your elbows to return to begin. That’s 1 rep. Repeat. 

24. Side Plank With Lateral Raise

Lie in your left facet, resting your left forearm on the ground for help, holding a dumbbell in your proper hand, to begin. Raise your hips up so your body types a straight line and brace your core—your weight must be in your left forearm and the sting of your left foot. Raise the weight in your proper hand till your arm is parallel to the ground. Lower to the beginning place. That’s 1 rep. Complete all reps on one facet, then swap.

25. Woodchop

(*30*)

Stand with toes shoulder-width aside, knees bent so thighs are parallel to the ground, sustaining a flat again, holding a dumbbell in each palms, to begin. Bring the weight to the skin of one thigh. Twist your torso to the alternative facet, as you elevate the weight throughout your body with straight arms and are available to stand. Your eyes ought to observe the dumbbell, which can find yourself above your reverse facet’s shoulder (proven). Reverse the movement to return to the beginning place. Move slowly, utilizing your core. That’s 1 rep. Repeat. 

26. Lateral Raise

Stand with toes shoulder-width aside (or barely narrower), and maintain dumbbells at your sides, palms dealing with each other, to begin. Raise the weights out 90 levels to your sides. Don’t bend your elbows or swing your arms; the movement must be managed and regular. Note: Start gentle with the weights.

27. Bentover Triceps Kickback

Stand with toes shoulder-width aside and hinge ahead on the hips, arms prolonged with dumbbells hanging straight down, to begin. Row the dumbbells as much as barely beneath chest top to imagine the beginning place. While preserving the higher arms according to the torso, lengthen forearms again by contracting the triceps. You can maintain a impartial grip (palms dealing with each other) or an underhand grip (proven right here). Return the dumbbells to the beginning place. That’s 1 rep.

Skullcrusher

Sit with knees bent and toes on the ground, holding dumbbells at your chest, to begin. Slowly decrease your higher body to the ground, then lengthen arms so dumbbells are in a bench press place. With a impartial hand grip, fastidiously decrease the dumbbells to your brow. Contract triceps to increase the elbows and return to the beginning place. That’s 1 rep. Note: Perform these with gentle weight to begin and deal with preserving the elbows according to shoulders. 

Farmers Walk

Pick up the heaviest set of dumbbells you may deal with and stroll. Squeeze the handles arduous and stroll together with your chest out and shoulders again. If you don’t have the area to stroll in a straight line, stroll in a figure-eight sample for time or rounds. Repeat.

Deadlift to Shrug

Stand with toes shoulder-width aside holding dumbbells at your sides, palms dealing with one another, to begin. Bend your hips again to squat down till the weights are knee stage. Now explode upward and shrug arduous on the prime. That’s 1 rep. Reset your toes earlier than starting the subsequent rep. Repeat.