Equipment
Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
Written by the GymStreak coaching teamUpdated
01
A dumbbell is a short handle with a fixed or adjustable weight at each end. Each hand moves independently, so dumbbells allow a natural path for the joints and a longer range of motion than a barbell on moves such as presses and flyes. They are also the easiest free weight to use at home.
02
Most barbell exercises have a dumbbell version: bench and shoulder presses, rows, Romanian deadlifts, squats and lunges. Dumbbells also allow moves a barbell can't, such as lateral raises, flyes, hammer curls and one-arm rows. The main limit is loading: weight jumps between dumbbells are relatively large for small muscles, so add reps first and move up once you pass the top of your rep range.
03
A full-body dumbbell session could be a goblet squat, a dumbbell bench press, a one-arm row, a Romanian deadlift and a curl or raise. Choose a weight you can lift for your target reps with a couple of reps to spare.
BeginnerIntermediateAdvanced
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner compound dumbbell exercise for the middle back, also working the lats, shoulders and lower back.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner compound dumbbell exercise for the chest, also working the triceps and shoulders.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Beginner isolation dumbbell exercise for the chest.
Beginner compound dumbbell exercise for the middle back, also working the lats and shoulders.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner isolation dumbbell exercise for the traps.
Beginner isolation dumbbell exercise for the obliques.
Beginner compound dumbbell exercise for the quadriceps, also working the glutes.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner compound dumbbell exercise for the chest, also working the shoulders.
Beginner isolation dumbbell exercise for the chest, also working the shoulders.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner compound dumbbell exercise for the middle back, also working the lats and shoulders.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner isolation dumbbell exercise for the shoulders, also working the middle back and traps.
Beginner isolation dumbbell exercise for the biceps, also working the forearms.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner isolation dumbbell exercise for the shoulders, also working the traps.
Beginner isolation dumbbell exercise for the shoulders, also working the middle back and traps.
Beginner isolation dumbbell exercise for the calves.
Beginner compound dumbbell exercise for the shoulders, also working the traps and triceps.
Beginner compound dumbbell exercise for the chest, also working the triceps and shoulders.
Beginner isolation dumbbell exercise for the abs.
Intermediate isolation dumbbell exercise for the triceps, also working the shoulders.
Intermediate compound dumbbell exercise for the chest, also working the shoulders.
Intermediate isolation dumbbell exercise for the chest, also working the shoulders.
Intermediate isolation dumbbell exercise for the chest, also working the shoulders.
Intermediate compound dumbbell exercise for the chest, also working the glutes.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate compound dumbbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the middle back.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Intermediate compound dumbbell exercise for the hamstrings, also working the glutes.
Intermediate compound dumbbell exercise for the chest.
Intermediate isolation dumbbell exercise for the triceps, also working the shoulders.
Intermediate isolation dumbbell exercise for the biceps, also working the forearms.
Free GymStreak calculators that go with dumbbell training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
