a man lifting dumbbells

Dumbbells Exercises for Your Whole Body

Did you know that you can do a full body workout with just a simple pair of dumbbells

Well you can and I’m going to show you the most efficient exercises to perform in order to maximise muscle growth. 

Each muscle group is divided into a section with at least 3 core exercises.

Chest

Shoulders

Biceps

Forearms

Back

Trapezius

Triceps

Abs

Legs (glutes)

Legs (quadriceps)

Legs (hamstrings)

Legs (calves)

Why Use Dumbbells in the First Place?

Dumbbells have a lot of advantages over other machinery. 

However the main advantage is that with a pair of adjustable dumbbells and a weight bench, you can work your entire body from the comfort of your own home.

A lot of people don’t like to work out at a gym due to the a number of reasons:

Besides that, choosing dumbbells over other equipment has various benefits:

Talking about exercises, that’s what brought you here in the first place, right?! Let’s move on with the general information about exercises and then it’s time to grab your dumbbells!

General information

CHEST MUSCLES

#1 Dumbbell Bench Press

Gear needed: a flat bench, a set of dumbbells

#2 Incline Dumbbell Press

Gear needed: an inclined bench, a set of dumbbells

#3 Dumbbell Flyes

Gear needed: a flat bench, a set of dumbbells

#4 Incline Dumbbell Fly

Gear needed: an inclined bench, a set of dumbbells

#5 Straight-Arm Dumbbell Pullover

Gear needed: a flat bench, a dumbbell

#6 Pushups with Dumbbells

Gear needed: a set of dumbbells

SHOULDER MUSCLES

#1 Seated Dumbbell Press

Gear needed: a bench to sit on, a set of dumbbells

#2 Seated Side Lateral Raise

Gear needed: a flat bench, a set of dumbbells

#3 Reverse Fly

Gear needed: an inclined bench, a set of dumbbells

#4 Side Lateral Raise

Gear needed: a set of dumbbells

#5 Standing Dumbbell Press

Gear needed: a set of dumbbells

#6 Front Dumbbell Raise

Gear needed: a set of dumbbells

#7 Single Dumbbell Raise

Gear needed: a dumbbell

#8 One-Arm Incline Lateral Raise

Gear needed: an inclined bench, a dumbbell

#9 Upright Row

Gear needed: a set of dumbbells

BICEPS

#1 Incline Dumbbell Curl

Gear needed: an inclined bench, a set of dumbbells

#2 Seated Dumbbell Curl

Gear needed: a flat bench, a set of dumbbells

#3 Dumbbell Bicep Curl

Gear needed: a set of dumbbells

#4 Dumbbell Alternate Bicep Curl

Gear needed: a set of dumbbells

#5 Cross Body Hammer Curl

Gear needed: a set of dumbbells

#6 Dumbbell Wrist Curls

Gear needed: a set of dumbbells

#7 Concentration Curls

Gear needed: a flat bench, a dumbbell

#8 Spider Curl with Dumbbells

Gear needed: an inclined bench, a set of dumbbells

#9 Standing One-Armed Dumbbell Curl over Incline Bench

Gear needed: an inclined bench, a dumbbell

FOREARMS

#1 Palms-Up Dumbbell Wrist Curl over a Bench

Gear needed: a flat bench, a dumbbell

#2 Palms-Down Dumbbell Wrist Curl over a Bench

Gear needed: a flat bench, a dumbbell

BACK MUSCLES

#1 One-Arm Dumbbell Row

Gear needed: a flat/inclined bench, a dumbbell

#2 Dumbbell Incline Row

Gear needed: an inclined bench, a set of dumbbells

#3 Butt Lift

Gear needed: a dumbbell

#4 Dumbbell Deadlift

Gear needed: a set of dumbbells

TRAPEZIUS

#1 Dumbbell Shrugs

Gear needed: a set of dumbbells

#2 Traps on an Incline Bench

Gear needed: an inclined bench, a set of dumbbells

LOWER BACK

#1 Birddog with Dumbbell

Gear needed: a dumbbell

#2 Romanian Deadlift and Dumbbell Row Combo

Gear needed: a set of dumbbells

TRICEPS

#1 Lying Dumbbell Triceps Extension

Gear needed: a flat bench, a set of dumbbells

#2 Bench Dips

Gear needed: a flat bench, a dumbbell

#3 Standing Bent-Over One-Arm Dumbbell Triceps Extension

Gear needed: a dumbbell

#4 Standing One-Arm Dumbbell Triceps Extension

Gear needed: a dumbbell

#5 Standing Dumbbell Triceps Extension

Gear needed: a dumbbell

#6 Triceps Dumbbell Kickback

Gear needed: a flat bench, a dumbbell

#7 Lying Dumbbell Triceps Extension, Palms Facing Up

Gear needed: a dumbbell

ABS

#1 Russian Twist

Gear needed: a dumbbell

#2 Crunches/sit-ups

Gear needed: a dumbbell

#3 Mountain Climbers

Gear needed: a set of dumbbells

#4 Plank With Dumbbell

Gear needed: a dumbbell

#5 Dumbbell Side Bend

Gear needed: a dumbbell

LEG MUSCLES (GLUTES)

#1 Hamstring Hip Raises

Gear needed: an elevated platform, a dumbbell

#2 Dumbbell Hip Thrust

Gear needed: a flat bench, a dumbbell

#3 Dumbbell Hip Thrust with One Leg

Gear needed: a flat bench, a dumbbell

#4 Side Leg Raises

Gear needed: a flat bench, a dumbbell

LEG MUSCLES (QUADRICEPS)

#1 Dumbbell Pistol Squat

Gear needed: a flat bench, a dumbbell

#2 Dumbbell Step Ups

Gear needed: a step, a set of dumbbells

#3 Plie Dumbbell Squat

Gear needed: a dumbbell

#4 Dumbbell Goblet Squat

Gear needed: a dumbbells

#5 Dumbbell Lunges

Gear needed: a set of dumbbells

#6 Dumbbell Rear Lunge

Gear needed: a set of dumbbells

#7 Step-Up + Back Lunge Combo

Gear needed: an elevated platform, a set of dumbbells

#8 Dumbbell Box Squat

Gear needed: a flat bench, a set of dumbbells

LEG MUSCLES (HAMSTRINGS)

#1 Lying Leg Curls with Dumbbells

Gear needed: a flat bench, a dumbbell

#2 Romanian Deadlift with Dumbbells

Gear needed: a set of dumbbells

LEG MUSCLES (CALVES)

#1 Standing Barbell Calf Raise

Gear needed: a dumbbell

#2 Dumbbell Seated Calf Raise

Gear needed: a flat bench, a dumbbell

FULL BODY

#1 Dumbbell Burpee

Gear needed: a set of dumbbells

You're done!

That is it! We have gone a long way through all the muscle groups in the body.

I really hope you liked the exercises and will feel confident about working out from home now. Just get a set of dumbbells and start your journey towards your perfect body.

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Article by:

Daniel DeMoss

I’m a personal trainer based in Denver (Matrix Gym) and a true fitness nerd. If I’m not training clients or working out at my home gym, I’m probably skiing, cycling or hiking with my dog Rufus.