Dumbbell Exercises
Dumbbells are short free weights that you hold in one hand each. They train every muscle group, and each arm or leg must do its own share, so a stronger side cannot take over. They also let your wrists and shoulders move in a natural path. To start, learn a small set of moves: the goblet squat, the Romanian deadlift, the one-arm row, the floor press and the shoulder press. For home use, an adjustable pair saves space and money. Check that the locks hold the plates tight. Hex-shaped fixed dumbbells do not roll away on the floor.
9 exercises with male and female illustrations.
Start here
Beginner picks: easy to learn and easy to load.
Horizontal push
Hip hinge
Vertical push
Squat
Shoulder isolation
Arm isolation
Questions
What weight of dumbbells should a beginner buy?
Choose a weight that lets you do every rep with good form and stop with a few reps left. Your legs and back need much more weight than your shoulders and arms, so one fixed pair will not fit every exercise. An adjustable set covers that range.
Are dumbbells or a barbell better for building muscle?
Both work. A meta-analysis found that muscle growth was similar across a wide range of loads, so you do not need the heaviest weight to grow. A barbell lets you lift more total load, which helps if your goal is maximal strength.
Can I do a full-body workout with only dumbbells?
Yes. A goblet squat or reverse lunge for the legs, a Romanian deadlift for the hinge, a floor or bench press, a one-arm row and a shoulder press cover every main pattern. Curls and lateral raises can be added at the end.