Build foundational strength at home with these seven dumbbell exercises for beginners. This all standing strength workout is for anyone looking to build a fitness routine at home or at a gym.
If you’re new to strength training, dumbbell exercises are a great way to get stronger and learn the basics.
I’m a big fan of dumbbell exercises, because dumbbells are versatile, easy to access, and come in a variety of weight ranges.
The most foundational and effective strength training exercises for women (like squats, bicep curls, back rows and deadlifts) can be done using just a pair of dumbbells.
Plus, a set of dumbbells is accessible and easy to store at home, so you can train when it’s convenient for you.
This all-standing, no lunge beginner workout is entirely strength-focused and naturally low impact. This is a great workout for anyone who has knee or joint pain, lives in an apartment, or just needs a quick strength training session.
7 Beginner Dumbbell Exercises
Learn the basics of dumbbell training and improve overall fitness with these 7 dumbbell exercises for beginners.
I suggest adding full body workouts like this one to your home workout plan 1-2 times per week to build muscle and increase endurance.
Workout Equipment:
Medium Set of Dumbbells. I suggest 5-25 lbs. We’re using 15-25 lbs dumbbells here. Option to add a plyo box (or sub a bench/chair).
Time Drop Format (perform each exercise for 40 seconds of work, 20 seconds of rest in set one; 30 seconds of work, 15 seconds of rest in set two; 20 seconds of work, 10 seconds of rest in set three)
Repeat All 7 Moves X3 Sets
Workout Outline
Back Row
Dumbbell Squat
Goblet March
Overhead Tricep Extensions
Suitcase Deadlift
Overhead Press and Crossbody Crunch
Squat and Bicep Curl
7 Beginner Exercises With Dumbbells
1. Back Row
Targets: Latissimus dorsi (or lats; the largest back muscle known for its large, flat “V” shape).
How To Do A Bent-Over Row
Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Grip a set of dumbbells, palms facing in towards each other. Option to hold one dumbbell horizontally.
Hinge forward at the hips until your body is in a straight line, neck in line with your spine, flat back, and belly button pulled back towards your spine.
As you pull the weights back towards your hips in a rowing movement, squeeze your shoulder blades together. Stop when your elbows are in line with your hips.
With control, slowly lower the dumbbells back down to the starting position. Think up on a one-count, down slow and controlled on a two-count.
2. Dumbbell Squat
Targets: Legs, glutes, quadriceps, hamstrings, hips and core.
How To Do A Dumbbell Squat or Goblet Squat
Start standing feet shoulder-width distance apart, knees slightly bent, holding a pair of dumbbells at your sides. Option to hold one dumbbell vertically at your chest, performing a goblet squat.
Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
Drive through your heels to stand tall, returning to a standing position.
Modification: Option to reduce range of motion, squatting to a box or chair.
3. Goblet March
Targets: Low abs, obliques, glutes, hip flexors, chest and shoulders.
The farther you hold the dumbbell out away from your body, the harder your core will have to work.
How To Do A Goblet March
Start in a standing position, feet hip-width apart, holding a dumbbell vertically at your chest, elbows tucked in.
Engage your core, then drive your right knee up in line with your right hip. Right knee bent at a 90-degree angle.
Ground through your standing left leg for stability, then return your right foot back to the ground.
Switch sides, driving your left knee up in line with your left hip. Return to starting position and repeat these alternating high knee lifts.
4. Overhead Tricep Extensions
Targets: The long head of the triceps and all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.
How To Do Overhead Tricep Extensions
Stand with feet hip-distance apart, core engaged and soft bend in your knees.
Hold one dumbbell or two dumbbells vertically overhead and activate your core by squeezing your glutes and abs to protect your lower back.
Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
Targets: The posterior chain or backside of the body. Specifically targeting the hamstrings, glutes, hips and low back.
Keeping the weights at your sides (as opposed to in front of the body, as you would in a standard dumbbell deadlift) takes pressure out of the low back. This is a good modification if dumbbell deadlifts tend to cause back pain.
How To Do A Dumbbell Deadlift
Start standing feet hip-width apart and knees slightly bent. Hold a dumbbell in each hand at your sides (palms face in towards each other). Think of how you would hold a suitcase or briefcase handle.
Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
Drive through your heels to push your hips forward; squeezing your glutes as you return to a standing position.
6. Overhead Press and Crossbody Crunch
Targets: Shoulders, triceps, rear delts, upper back and lower back muscles, obliques and core.
How To Do A Dumbbell Shoulder Press and Crossbody Crunch
Stand with your feet hip-width apart, knees slightly bent. Hold a dumbbell horizontally at your chest, with each hand holding the head of the dumbbell.
Engage the core and you push the dumbbell directly overhead until your arms are fully extended.
With control, lower the dumbbell down to the starting position. Then perform a crossbody crunch by driving your right knee up to meet your left elbow, crunching through your right side abs.
Lower your right foot back to the ground with control and repeat, alternating the crossbody crunch.
Modification: Option to omit the crossbody crunch, performing an overhead press and alternating knee drive.
7. Squat and Bicep Curl
Targets: Legs, glutes, quads, arms, biceps, abs and core.
How To Do A Squat and Bicep Curl
Start standing, feet shoulder-width apart, knees bent. Hold one dumbbell in each hand at your sides (palms facing in). Option to hold one dumbbell horizontally.
Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
Then, drive through your heels to stand tall (legs straight).
As you stand, perform a hammer bicep curl. Squeeze your bicep muscles to curl the weights up to shoulder height, palms facing each other.
With control, lower the dumbbells back to the starting position and repeat the sequence.
FAQs
Can A Beginner Build Muscle With Dumbbell-Only Workouts?
Yes, dumbbells are an effective tool for building muscle definition, particularly if you’re a beginner. Dumbbells are versatile and a good tool to use if you are new to strength training, because you can learn foundational exercises at your level and range of motion. As you build strength, perform more reps or use heavier dumbbells to achieve progressive overload.
What Is The Best Beginner Dumbbell Workout Program To Follow For Results?
I recommend following a well-rounded Beginner Workout Plan for accountability and motivation. An effective dumbbell workout plan will alternate full body workouts with upper body and lower body workouts. You should also combine strength training with cardio to maximize your workout results.
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