Top 14 Dumbbell Workouts For Size And Strength

The versatility of dumbbell workouts is well-loved in the fitness community. In fact, you can increase both strength and muscle mass by just lifting dumbbells. However, there’s more to it than just lifting the weight up and down. If you want to take your routine to the next level, then check out these top dumbbell workouts.

14 Best Dumbbell Workouts for Size and Strength

 

Chest

1. Flat Bench Dumbbell Chest Press

When using dumbbells, more stabilizing muscles are at work. Compared to using a machine, it’s more challenging to do an exercise when you use dumbbells. The dumbbell bench press is a great exercise to help you build a broad, strong set of pecs.

How To:

• Lie down on a flat bench with a dumbbell in each hand.
• Use your thighs to propel the dumbbells at the sides of your chest. This will be your starting position.
• Push the dumbbells up until your arms are extended without letting go of the tension.
• Slowly lower the weight back to the starting position.
• Do 4 sets of 10 reps with a 2-minute rest in between each set.

2. Incline Bench Dumbbell Chest Press

Doing incline dumbbell presses are important to achieve a thicker-looking chest. This exercise targets the upper chest while working out your delts and triceps.

How To:

• Sit on an incline bench while holding a dumbbell in each hand. Note that the weights should be rested on your thighs to prevent arm injury.
• Use your legs to propel the weights to the sides of your chest as you lie down. This will be your starting position.
• Push the dumbbells forward while contracting your chest.
• Slowly lower the weights back to the starting position.
• Do 4 sets of 10 reps with a 2-minute rest in between each set.

 

Shoulders

3. Seated Dumbbell Shoulder Press

This dumbbell workout exercises your shoulders. It’s a simple exercise many beginners can easily learn.

How To:

• Hold a dumbbell in each hand and sit on a bench with back support.
• Raise the dumbbells until they’re parallel to your shoulders. Make sure your palms are facing forward. This will be your starting position.
• Push the dumbbells upward until your arms are extended.
• Slowly lower the weight back to the starting position.
• Do 4 sets of 15 reps with a 2-minute rest in between each set.

4. Standing Dumbbell Lateral Raise

This is an isolation dumbbell workout that targets your deltoids. It’s an excellent way to build a solid pair of lean, well-built shoulders. Make sure to do this exercise with a pair of dumbbells you can lift comfortably.

How To:

• While standing, hold a dumbbell in each hand with your palms facing your legs.
• Slowly lift the dumbbells sideward until they’re parallel to your shoulders. Make sure to keep your torso stationary and bend your elbow just a little bit.
• Lower the weights back to the starting position.
• Do 4 sets of 15 reps with a 2-minute rest in between each set.

5. Standing Alternating Dumbbell Front Raise

This is a great isolation exercise which primarily targets the anterior deltoid. Remember to do this exercise with dumbbells you can lift comfortably with one hand.

How To:

• Stand up straight while holding a dumbbell in each hand.
• Keep the weights close to the curve on your thigh. Your palms should be facing you.
• Slowly raise the dumbbell on your right hand until they’re parallel to your shoulders.
• Lower the weight down back to the starting position.
• Alternate between your right and left hand.
• Do 4 sets of 15 reps with a 2-minute rest in between each set.

6. Seated Dumbbell Reverse Delt Fly

This shoulder dumbbell exercise is great for sculpting your shoulders. It imitates the movement of a bird’s wings when it flies.

How To:

• Sit on a flat bench with your knees together. Place the dumbbells behind your calves.
• While keeping your back straight, bend at the waist and pick up the dumbbells.
• Keep your body leaning forward and lift the dumbbells sideward until they’re parallel to your shoulders.
• Slowly lower back to the starting position.
• Do 4 sets of 10 reps with a minute rest in between sets.

 

Triceps

7. Flat Bench Dumbbell Triceps Extension

This is an intermediate-level exercise that works out your triceps. It’s very important you start with a light dumbbell. Using dumbbells that are too heavy may lead to injury if you’re not careful.

How To:

• Hold a dumbbell in each hand.
• Lie down on a flat bench and extend your arms directly in front of you.
• Lower the dumbbells near your temple by bending at the elbow. Your palms should be facing each other, and your elbows should be tucked in. This will be your starting position.
• Use your triceps to push the weight upward.
• Slowly lower the dumbbells back to your starting position.
• Do 5 sets of 15 reps with a 90-second break in between each set.

8. Dumbbell Triceps Extension

These are great dumbbell workouts which exercise your triceps. It’s a fairly easy exercise to learn. If done properly, they can help you build defined arms.

How To:

• While standing, hold one dumbbell using both arms. Lift the dumbbell above your head.
• Keep your upper arms close to your head, your elbows in, and your palms should be facing upward. This will be the starting position.
• Lift the weight upward until your arms are extended while keeping the tension to still engage the triceps. Make sure your upper arms are stationary.
• Lower the weight back to the starting position.
• Do 3 sets of 12 to 15 reps.

 

Legs

9. Dumbbell Squats

Dumbbell squats are great leg workouts. They target your quadriceps while strengthening your glutes and abdominals.

How To:

• Stand up straight while holding a dumbbell in each hand. Your palms should be facing your legs.
• Keep your feet shoulder-width apart.
• While keeping a straight posture, lower your torso until your butt is parallel to your knees.
• Do 3 sets of 12 to 15 reps.

10. Dumbbell Lunges

Dumbbell lunges are great leg exercises that help you improve strength and flexibility in your lower body. They target your quadriceps while exercising your abdominals.

How To:

• While standing, hold a dumbbell in each hand with your palms facing your legs.
• Put your right foot forward and lower your body until your left knee gently touches the ground.
• Raise your torso and go back to the starting position.
• Alternate between your two feet.
• Do 3 sets of 12 to 15 reps.

11. Dumbbell Reverse Lunge

The dumbbell reverse lunge is a variation of the dumbbell lunge. Instead of taking a step forward, you take a step backward. This improves flexibility while strengthening your quadriceps, hamstrings, and glutes.

How To:

• Stand up straight with a dumbbell in each hand. Your palms should be facing your legs.
• Step back with your right foot and lower your body until your right knee touches the floor.
• Go back to the starting position. Alternate between your left and right leg.
• Do 3 sets of 12 to 15 reps.

12. Toe Raise

Toe raises are a great way to increase the size of your calves. Doing this regularly is one of the best ways to avoid chicken legs.

How To:

• While standing, hold a dumbbell in each hand.
• Using only your toes, lift your body.
• You should feel your calves contracting.
• Lower your body.
• Do 3 sets of as many reps as you can.

 

Biceps and Forearms

13. Dumbbell Bicep Curls

Whichever gym you go to, there’s bound to be one or two people who are doing bicep curls. In fact, these might be one of the first dumbbell workouts you’ve learned. It’s an excellent exercise that targets your biceps while strengthening your forearms.

How To:

• Hold a dumbbell in each hand while standing straight.
• While keeping your upper arms stationary, curl the weight upward as you contract your biceps.
• Slowly lower the weight.
• Do 3 sets of 12 to 15 reps.

14. Wrist Curls

Forearms are one of the muscles most people forget to exercise. However, if you want a perfectly symmetrical body, you need to exercise every muscle. Wrist curls are a great dumbbell workout to improve the strength and size of your forearms.

How To:

• Sit down on a flat bench.
• Pick up a dumbbell with your right hand. Rest your forearms on your thighs with your palms facing upward.
• Proceed to curl the weight upward using only your wrists. Keep your arms stationary.
• Alternate between your right and left arm.
• Do 3 sets of 12 to 15 reps.

 

Check out our ultimate dumbbell workout in the video below:

Dumbbell workouts are great for improving strength, size, and flexibility. Creating a healthy balance between barbells, dumbbells, and machines is the key to a great workout. Incorporate these exercises into your next workout to start seeing the results you want.

What’s your dumbbell workout routine? Share them in the comments section below!

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