The 26 Best Dumbbell Workouts at Home

Dumbbell workouts at home provide a simple and effective way to build strength and improve fitness. With the versatility of dumbbells, you can target multiple muscle groups and enhance overall endurance. 

Explore our favorite at-home dumbbell exercises and incorporate them into your fitness plan, including: 

• Bent-over row

• Bicep curl

• Bulgarian split squat

• Goblet squat

• Bench press

• Floor press

• Dumbbell clean

• Renegade row

• Strict curl

• Dumbbell fly

• Standing upward chest fly

• Dumbbell deadlift

• Hammer curls

• Front squat

• Farmer’s walk

• Dumbbell swing  

• Turkish getup

• Devil’s press

• Forward lunge

• Lateral raise

• Squat to press

• Glute bridge

• Russian twist

• Dumbbell kickbacks

• Push-up with dumbbells

• Side plank with lateral raise

Let’s get started! 

1. Bent-over row

1. Stand with feet flat, chest bent forward.

2. Hold a dumbbell in each hand, arms extended.

3. Bend elbows, pulling dumbbells toward ribs.

4. Tense biceps and triceps.

5. Repeat.

2. Bicep curl

1. Hold a dumbbell in each hand, arms hanging by your sides.

2. Curl the weights up to shoulder level.

3. Contract your biceps during the movement.

3. Bulgarian split squat

1. Stand in front of a bench with a dumbbell in each hand.

2. Extend your left leg back and place the foot on the bench.

3. Bend your right knee to lower your body until the rear knee almost touches the floor.

4. Return to the starting position and repeat.

4. Goblet squat

1. Stand with feet wider than shoulder-width apart, holding a dumbbell at chest level.

2. Lower into a squat. 

3. Push through heels to return to the starting position. 

4. Repeat.

5. Bench press

1. Lie face up on a bench, holding dumbbells with an overhand grip.

2. Bring the weight over your chest.

3. Push up to straighten arms.

4. Lower the dumbbells steadily.

6. Floor press

1. Lie face up on the floor, holding dumbbells at chest level.

2. Extend arms to the bench press position.

3. Maintain tension in lats and keep upper arms at a 45-degree angle to your torso.

4. Lower elbows to the floor.

5. Extend arms back to the starting position when elbows touch the floor.

Related: Low-Intensity Workouts vs. Low-Impact Workouts: What’s the Difference?

7. Dumbbell clean

1. Squat and grab dumbbells in front of feet with an overhand grip.

2. Flip wrists forward, bringing weights to shoulders with a slight jump. 

3. Slowly stand up straight. 

4. Lower weights to thighs and repeat. 

8. Renegade row

1. Begin in a push-up position with hands on dumbbell handles. 

2. Keep core engaged.

3. Row the right dumbbell up to your abs. 

4. Return to the starting position. 

5. Repeat the same movement with the left dumbbell for one rep. 

9. Strict curl

1. Stand against the wall with feet shoulder-width apart. 

2. Arms hang straight down with dumbbells at sides. 

3. Rotate one forearm and bend the elbow to perform curls. 

4. Squeeze pecs at the top. 

5. Lower back to the start position for one rep. Alternate arms. 

10. Dumbbell fly

1. Lie face up on a bench, with your upper back at the edge. 

2. Hold dumbbells over your chest with arms extended. 

3. Lower arms to the sides without going past shoulders. 

4. Return to start and repeat. 

11. Standing upward chest fly

1. Stand upright, holding dumbbells by your sides with palms facing forward. 

2. Keeping your core engaged, bring the dumbbells up diagonally to meet in front of your chest. 

3. Slowly lower back to the starting position and repeat. 

12. Dumbbell deadlift

1. Stand with dumbbells in front of your body, palms facing toward you. 

2. Bend at hips and knees, lowering weights to floor. 

3. Push hips forward to return to standing position. 

13. Hammer curls

1. Stand with a dumbbell in each hand, palms facing your body. 

2. Bring the weights up towards your shoulders, bending at the elbows. 

3. Return to the starting position and repeat the movement. 

14. Front squat

1. Hold two dumbbells at shoulder height. 

2. Stand with feet slightly wider than shoulder-width apart, toes turned out. 

3. Lower your body, keeping weight in heels and knees bent. 

4. Engage core and keep shoulders from rounding. 

5. Pause when thighs are parallel to the floor. 

6. Drive through heels to return to the starting position. 

15. Farmer’s walk

1. Grab a dumbbell in each hand.

2. Stand tall with shoulders back and core engaged.

3. Walk forward with a brisk pace, maintaining good posture.

4. Keep dumbbells by your sides and avoid leaning to one side.

5. Continue for desired distance or time.

16. Dumbbell swing

1. Stand with feet hip-width apart, dumbbells in front, palms facing each other. 

2. Bend knees slightly, push hips back, swing dumbbells between legs. 

3. Contract glutes and thrust hips forward to swing dumbbells to chest level. 

4. Use momentum from hip thrust, not arms or shoulders. 

5. At the top, squeeze core, quads, and glutes, then swing back. 

6. Repeat. 

17. Turkish getup

1. Lie face up, holding dumbbell in left hand with arm extended. 

2. Keep right leg straight on ground and bend left knee to plant foot. 

3. Push off left foot, roll onto right hip, rise onto right elbow. 

4. Push up onto right hand, lifting back off ground. 

5. Bring right leg to kneel. 

6. Tighten core, lunge forward to standing position. 

7. Reverse steps to return to start. That’s one rep.

18. Devil’s press

1. Holding two dumbbells, get into a push-up position and execute a burpee.

2. As you rise, use momentum to swing the dumbbells between legs, then overhead.

3. Lower weights under control, return to start, and repeat.

19. Forward lunge

1. Hold a dumbbell in each hand, engaging core and keeping back straight.

2. Step forward with left foot, bending knee until thigh is parallel to floor.

3. Keep back heel lifted, avoid letting knee touch the floor.

4. Step back to starting position and repeat with right leg.

20. Lateral raise

1. Stand tall with arms by your sides, holding dumbbells in each hand. 

2. Raise arms outward to shoulder level. 

3. Pause briefly to feel the burn in the biceps. 

4. Lower and repeat. 

Related: Stretching: Before or After a Workout?

21. Squat to press

1. Stand tall, holding dumbbells at shoulder level. 

2. Squat down without arching lower back. 

3. Return to standing and press weights overhead. 

22. Glute bridge

1. Lie face up with bent knees. 

2. Rest a dumbbell on lower stomach and hips.

3. Squeeze glutes, hold the dumbbell, and raise hips high.

4. Hold for 3 seconds before returning to start.

5. Repeat.

23. Russian twist

1. Sit in a V position on the floor.

2. Hold a dumbbell in front of you and engage core.

3. Rotate waist slowly from left to right, maintaining a controlled pace.

24. Dumbbell kickbacks

1. Hinge at the hips, keeping a flat back. 

2. Begin with arms bent, holding dumbbells beside thighs. 

3. Straighten arms behind, engaging forearms. 

4. Slowly return to the starting position. 

5. Repeat the movement for a complete set. 

25. Push-up with dumbbells

1. Assume a plank position with hands on dumbbells, slightly outside shoulder width. 

2. Lower your body, allowing your chest to nearly touch the floor. 

3. Keep elbows close to your body. 

4. Pause briefly in the bottom position. 

5. Swiftly push back to the starting position. 

26. Side plank with lateral raise

1. Begin by lying on your right side, supporting your body with the right forearm.

2. Hold a dumbbell in your left hand.

3. Lift your hips to form a straight line.

4. Raise the dumbbell in your left hand until your arm is parallel to the floor.

5. Lower the weight to the starting position.

6. Complete all reps on one side before switching.

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