Best Dumbbell Exercises for Beginners: 10 Essential Moves + 15-Min Workout

Dumbbells Are Awesome

I love dumbbells! Over almost 40 years of training, I’ve used every kind of gym equipment you’ve heard of (and some you haven’t), but I always come back to dumbbells.

If you’re feeling a little lost in the gym, let me tell you a secret. Forget the complicated machines for a minute. A pair of dumbbells can build muscle, give you functional strength, improve your balance and flexibility, and fix any strength imbalances you might have.

But the big question is: where to start? Right here.

I know that staring at that rack of iron can be intimidating as a beginner. Bicep curls? Squats? Some weird swinging thing you saw someone do on social media?

Don’t worry. In this article, I cut through the noise to give you the 10 most essential, must-do dumbbell exercises for beginners, plus a free workout to help you start seeing results quickly.

Why Are Dumbbell Exercises Good for Beginners?

Alright, let’s talk about why dumbbells are the bee’s knees!

If you’re just getting started with strength training, dumbbells are pretty much the best piece of equipment you can use.

Some would argue the barbell, some say machines, some are bodyweight enthusiasts, and yes, there are pros and cons to all, but you really can’t go wrong with dumbbells.

They are convenient, fun, ideal for almost any gym goal, and scalable for any level. And there is just something about the sound of clanging dumbbells.

Here are four reasons why I think they’re such a great starting point for beginners.

1. They Are Super Versatile

You can do an almost endless variety of exercises with just a single pair of dumbbells.

From squats and lunges to overhead presses and bicep curls, you can get a full-body workout without a ton of equipment. They keep things interesting and allow you to progress in countless ways.

That is especially awesome if you’re working out at home. Or have to hit the gym during rush hour when people are hogging all the equipment, for that matter.

2. You Get a Fuller Range of Motion

Another reason I’m in love with dumbbells is that, unlike a barbell, they let you move more naturally.

Let’s take the classic bench press as an example.

With a barbell, the bar hits your chest and that’s the end of the rep. But with dumbbells, you can bring the weights down a little further and get a better stretch in your chest muscles. That greater range of motion can lead to better muscle activation.

You can lift 15–20% more with a barbell, but the dumbbell bench press can activate your chest more because your chest has to both press and stabilize.^{1 2}

3. Safety First

As a beginner, you want to learn how to perform your exercises with good form, both to get the most out of them and to avoid injuries. Strength training in general is already very low-risk compared to almost every other type of exercise, but dumbbells are even safer to start with than heavy barbells, for a few reasons.

First, it’s easier to bail. If you get stuck in the middle of a rep, you can usually just ditch the dumbbells. That can give you the confidence to push yourself harder without the fear of getting pinned under a bar, especially if you’re working out alone.

Secondly, the more natural range of motion you get with dumbbells means they are usually a bit kinder to the joints. Not that barbell training is bad for your body, but with dumbbells, you can move them the way your joints want to move, not how they are forced to move. If you have a cranky shoulder, elbow, or wrist, you’ll likely find dumbbells more comfortable.

4. Accessibility and Convenience

Last but not least, dumbbells are relatively affordable, they are portable, and they don’t require too much space.

All that makes them perfect if you prefer to train at home but don’t want to commit to a full gym setup right away. Or don’t have room for one.

And now you know why dumbbells are awesome. Let’s get right into the list of the 10 best exercises you can do with them as a beginner. If you ask 10 trainers, you would probably not get 10 identical lists, but I’d be willing to bet my bottom dollar most of these would be on there.

1. Goblet Squat

Why It’s a Winner

The goblet squat is the king of beginner leg exercises. Holding the dumbbell in front of you acts as a counterbalance, making it so much easier to learn how to squat (chest up, deep squat) as a beginner. It’s a fantastic teaching tool that almost forces you into good form.

Note: You can also do goblet squats with a kettlebell, like in the video demo above, but the movements are identical.

Muscles Worked

Beyond being a great teacher, the goblet squat is a great strength-building exercise in its own right. It hits several major muscle groups, including:

• Quadriceps & Adductors: The muscles on the front and inside of your thighs get a great workout.
• Glutes: Your butt muscles power you up from the bottom of the squat.
• Core: Your abs and obliques have to work to stabilize your body.
• Upper Back and Arms: The dumbbell doesn’t hold itself up. Your upper back, shoulders, and arms are all involved.

Quick Tip

Hold one end of the dumbbell vertically against your chest like you’re holding a sacred goblet. Keep your elbows tucked in against your sides and imagine you’re sitting straight down between your heels.

How to Do Goblet Squats

1. Grab a dumbbell or kettlebell and hold it against your chest.
2. Stand with your feet about shoulder-width apart, and your toes pointing slightly outward.
3. Inhale, lightly brace your core, and squat down as deep as possible.
4. Reverse the movement and return to the starting position. Exhale on the way up.

2. Dumbbell Romanian Deadlift

Why It’s a Winner

The dumbbell Romanian deadlift (RDL) teaches you the “hip hinge,” one of the most important movements you can learn. It’s a great builder for the entire backside of your body and will help protect your lower back in the long run.

When you do it right, you’ll feel a good stretch in your hamstrings (the muscles on the back of your legs). That’s your signal that you’re in the right position and loading the correct muscles.

Muscles Worked

The dumbbell RDL is a tip-top exercise for the posterior chain. That’s the team of muscles running up the entire backside of your body. When you do RDLs, you hit:

• Hamstrings: The RDL is my go-to exercise for building the hammies. I recommend that everyone, from beginners to advanced athletes, do it.
• Glutes: Your glutes extend your hips and bring you back to a standing position.
• Erector Spinae (Lower Back): Your lower back muscles work isometrically (which means they contract without moving) to keep your spine straight and safe.
• Grip Strength: Holding onto those dumbbells gives your grip a workout, too. You can use lifting straps if you struggle to hold onto them (you can train your grip separately; you don’t want it to limit your lower-body development).

Quick Tip

Keep a very slight bend in your knees but don’t squat. The movement should be like pushing your hips back as if you’re trying to bump a car door closed with your butt. Keep the dumbbells close to your legs and your back flat as a board.

How to Do Dumbbell Romanian Deadlifts

1. Stand upright, holding a pair of dumbbells.
2. Inhale, brace your core slightly, and lean forward by hinging in your hips. Keep your knees almost completely extended.
3. Lean forward as far as possible without rounding your back. You don’t have to touch the dumbbells to the floor, although it is OK if you do.
4. Reverse the movement and return to the starting position. Exhale on the way up.
5. Take another breath, and repeat for reps.

3. Dumbbell Bench Press

Why It’s a Winner

If the barbell bench press is the king of upper body exercises, the dumbbell bench press is the slightly more approachable prince. It’s an excellent exercise for anyone starting out, and many experienced lifters prefer it.

You can bring the dumbbells deeper than a barbell, which stops at your chest, for a better stretch, which is beneficial for building muscle. And dumbbells often feel more comfortable than the fixed grip of a barbell.

Muscles Worked

The dumbbell bench press builds strength and muscle in your “pushing” muscles. The main targets are:

• Chest (Pecs): If you could only do one exercise for your pecs, dumbbell bench presses would be a top choice. It trains your entire chest.
• Front Delts: Your shoulders lend your chest muscles a helping hand to press the dumbbells up.
• Triceps: Your triceps straighten your elbows so you can lock out the weight at the top.

Quick Tip

If you don’t have a bench, the dumbbell floor press is your number one alternative. It’s also a good option for cranky shoulders as it is very easy on the shoulder joint.

How to Dumbbell Bench Presses

1. Lie on a bench, and lift a pair of dumbbells up to the starting position.
2. Press the dumbbells up to straight arms, while exhaling.
3. Inhale at the top, or while lowering the dumbbells with control back to your shoulders.
4. Repeat for reps.

4. Dumbbell Row

Why It’s a Winner

Rows are your bread-and-butter back builders. The dumbbell row strengthens your entire upper back, lats, and even the biceps to some degree.

When you support yourself with one hand on a bench or chair, you can really focus on pulling with your back muscles instead of yanking with your arm. And training with one arm at a time fixes muscle imbalances before they become a problem.

Muscles Worked

This exercise is known for building strong backs, but it recruits a whole team of muscles to get the job done:

• Latissimus Dorsi (Lats): The primary target. They are wing-like muscles that give your back its width.
• Rhomboids and Trapezius: These guys sit in your mid-to-upper back and pull your shoulder blades together. Great for improving posture.
• Biceps and Forearms: While not as effective as curls, rows do help build your biceps. And your forearms and grip get a workout from holding the dumbbell.

Quick Tip

Imagine you have a rope attached to your elbow and someone is pulling it straight up to the ceiling. It’ll help you lead with the elbow and activate your back properly. Keep your back flat and core tight.

How to Do Dumbbell Rows

1. Start by placing a dumbbell on the floor beside a bench or chair. Stand facing the bench or chair and place your left hand and left knee on top of it.
2. Keep your back flat and parallel to the ground, with a slight bend in the standing leg. Grip the dumbbell with your right hand.
3. Inhale and pull the dumbbell by driving the elbow toward the ceiling.
4. With control, lower the dumbbell back to the starting position while exhaling.
5. Complete desired reps on one side, then switch to the opposite arm and leg.

5. Reverse Dumbbell Lunge

Why It’s a Winner

Lunges are fantastic lower-body exercises that can be done in many ways, from taking a step forward, backward, or to the side to walking lunges and jumping lunges.

The reverse dumbbell lunge is the variation I recommend to most beginners. It takes all the lunge goodness, like single-leg strength, stability, and muscle building, and serves it in a user- and joint-friendly package.

It’s more stable, so you’ll find it easier to balance and use the right muscles instead of focusing on not falling over. It’s also a bit easier on the knees than stepping forward.

Also, dumbbells are generally safer than a barbell. What happens if you lose your balance or the weight is too heavy? Nothing. You just drop the dumbbells.

Muscles Worked

Just like any lunge, you’re building a ton of functional strength, but with a posterior bonus:

• Glutes: This is a top-tier glute-builder.
• Quadriceps: The front leg’s quad pushes you back to the start. It doesn’t have to work as hard as in forward lunges, but it still does its fair share.
• Adductors: The muscles on the inside of your thigh keep your pelvis stable and keep your stance leg from collapsing inwards.
• Hamstrings: They are not primary workers, but they control the descent and help you pull back up.

Quick Tip

You can start with just your bodyweight, then add tiny 5 lb dumbbells, and slowly work your way up. Once you feel stable, you can graduate to forward lunges and walking lunges if you want.

How to Do Reverse Dumbbell Lunges

1. Hold a dumbbell in each hand and stand with your feet about shoulder-width apart.
2. Take a big step backward and sink as deep as possible in a lunge position, without hitting the knee of the back leg on the floor.
3. Return to the starting position by pushing yourself back with the front leg.
4. Repeat for reps.

6. Seated Dumbbell Shoulder Press

Why It’s A Winner

We’re moving on to the seated dumbbell shoulder press, the safest way to learn the overhead pressing pattern. The stability from the bench and the freedom of movement from the dumbbells means it’s the most effective way to start pressing weight overhead and build stronger shoulders.

Sitting down takes your legs and momentum out of the equation, forcing your shoulders to do all the work. Because you can bring the dumbbells lower than you could a barbell, you put the shoulder muscles through a fuller range of motion.

Muscles Worked

This is your primary vertical push exercise for developing the deltoid muscles, which give your shoulders that nice, round look.

• Front and Side Delts: These two parts of your shoulder muscle are the primary movers here.
• Triceps: The triceps extend your elbows and lock out the weight at the top. Just like in the dumbbell chest press, but vertically.

Quick Tip

Start with the dumbbells at shoulder height, palms facing forward. Press straight overhead until your arms are fully extended but not locked out. Control the weight on the way back down.

How to Do Seated Dumbbell Shoulder Presses

1. Sit down on a bench with a raised backrest.
2. Grab a pair of dumbbells and lift them up to the starting position at your shoulders.
3. Inhale and lightly brace your core.
4. Press the dumbbells up to straight arms while exhaling.
5. Inhale at the top or while lowering the dumbbells with control back to your shoulders.
6. Repeat for reps.

7. Dumbbell Curl

Why It’s a Winner

You can’t walk into a gym anywhere in the world without seeing someone doing a dumbbell curl. It’s a classic for a reason, and who doesn’t like a well-developed biceps?

Unlike most exercises in this list, it’s an isolation exercise, meaning its goal is to work one primary muscle: the biceps. That makes it very easy to feel the muscle working. You get that direct “mind-muscle connection” and the satisfying pump that tells you you’re doing it right.

Muscles Worked

No surprise here, you’re building your arms!

• Biceps Brachii: The two-headed muscle you’re shooting for. It’s the one that creates the peak of your arm.
• Brachialis: This muscle dwells underneath the bicep. When people talk about the bicep, they usually mean the whole package, including the brachialis. Building it pushes your bicep up, making it look larger.
• Forearms: Your forearm muscles grip the dumbbell and stabilize your wrist.

Quick Tip

Keep your elbows pinned to your sides. A strict curl with a lighter weight will build more muscle than swinging a heavy weight you can’t handle.

How to Do Dumbbell Curls

1. Hold a pair of dumbbells in an underhand (supinated) grip, arms hanging by your sides.
2. Lift the dumbbells with control by flexing your elbows.
3. Don’t let your upper arms travel back during the curl. Keep them at your sides, or move them slightly forward.
4. Reverse the movement and lower the dumbbells back to the starting position.
5. Repeat for reps.

8. Dumbbell Triceps Extension

Why It’s a Winner

Your triceps make up about two-thirds of your upper arm mass, so if you want bigger arms, you need to train them. The dumbbell triceps extension is my number one recommendation for beginners.

Many beginners stick to pushdowns (or pushing exercises like the bench press), but they don’t do much for the long head of the triceps, which is about half its volume. Adding an overhead extension is like unlocking the final boss of arm growth. This exercise hits all three heads effectively.

Muscles Worked

This exercise is pure isolation for the back of your arm.

• Triceps Brachii: All three heads, with special attention to the long head.

Quick Tip

Point your elbows toward the ceiling as much as possible as you lower the weight behind your head, feel the stretch, then extend back up. You can also do it sitting down, which prevents you from arching your back or using body momentum to heave the weight up.

How to Do Dumbbell Triceps Extensions

1. Lift a dumbbell up to a straight arm over your head.
2. Lower the dumbbell down behind your head, while keeping your upper arm still and vertical.
3. Reverse the motion and extend your arm again.
4. Repeat for reps.

9. Dumbbell Lateral Raise

Why It’s a Winner

The dumbbell lateral raise is the exercise for building broader, rounder shoulders. It’s an isolation movement for your side delts, a small muscle doing a very specific job, so you don’t need heavy weight to get a huge benefit.

Your side delts create the classic V-taper physique. Overhead presses help, but nothing hits this part of the shoulder with the same focus as a lateral raise.

Muscles Worked

This is a one-trick pony, and in this case, that’s what makes it good.

• Side Delt: This is the star, producer, and director of the shoulder show. It’s responsible for lifting your arm out to the side.
• Front and Rear Delts: The front and rear delts stabilize the movement, but they are not the focus.

Quick Tip

Start with a very light weight, and keep a slight bend in your elbows throughout the entire movement. Don’t lift with perfectly straight arms. Your hands should only come up to about shoulder height. Going higher puts stress on your shoulder joint and hits the traps more.

How to Do Dumbbell Lateral Raises

1. Hold a pair of dumbbells in almost straight arms hanging by your sides.
2. With control, lift the dumbbells out to your sides until your upper arms are horizontal.
3. Lower the dumbbells with control.
4. Repeat for reps.

10. Farmer’s Walk

Why It’s a Winner

The farmer’s walk (or farmer’s carry) is the simplest but also one of the most brutally effective exercises on the planet. You pick up heavy things and you walk. That’s it; there’s no complex technique, no fancy setup.

You’d be hard-pressed to find another single exercise that works so many different things at once. It builds strength from top to toe, an iron grip and core stability, and you learn how to create and maintain tension in your body under load, a skill you can use in all heavy lifting and almost every other exercise.

Muscles Worked

• Everything: Not joking. Grip, forearms, traps, shoulders, core, back, legs.

Quick Tip

Grab the heaviest dumbbells you can safely handle. Stand straight, shoulders back and down, chest up, and take controlled steps. Look straight ahead and brace your core like you’re about to take a punch.

How to Do Farmer’s Walk

1. Pick up a pair of suitably heavy dumbbells.
2. Hold your breath, brace your core slightly.
3. Look ahead, and start moving forward in small steps. Increase the stride length as you increase the speed.
4. Keep your body straight and do not lean excessively forward as you walk.
5. When you are done, put the dumbbells back on the ground in a controlled manner.

Beginner Dumbbell Workout

Now that we have 10 fantastic dumbbell exercises all in one place, let’s figure out how to combine them to make an equally fantastic workout for beginners.

First off, don’t try to do all 10 of these in one workout. A great way to start is with a full-body routine 2–3 times a week on alternate days.

Here’s a perfect beginner dumbbell workout you can do. It trains your entire body in 15 minutes.

Exercise	Sets	Reps
Goblet Squat	2–3	10
Dumbbell Chest Press	2–3	10
Dumbbell Row	2–3	10
Seated Dumbbell Shoulder Press	2–3	10
Farmer’s Walk	2	20 meters or yards

Go directly to the workout in the StrengthLog app.

Focus on form before you add more weight. The last 2 reps of each set should be challenging, but not impossible.

The rows and presses take care of your arm training at this point. Once you’ve gotten used to lifting regularly, you can add a couple of sets of arm work at the end of the workout.

Follow This Workout in StrengthLog

What’s the best way to track this beginner dumbbell workout?

In StrengthLog, our workout log app.

That way, it’s super easy to keep track of your weights and reps and make sure you’re on the right track.

StrengthLog remembers what weights you used in your last session, and automatically loads them into your next session. And trying to improve on your last workout is the key to improving and getting stronger over time.

The dumbbell workout is 100% free, and so is our app.

Should You Get Adjustable or Fixed Dumbbells?

If you work out in a gym all the time, that question becomes irrelevant. You always have all the dumbbells you’ll ever need close at hand.

But if you work out at home, you need to decide if you should get adjustable or fixed dumbbells.

Both will work fine, but for most people, I’d say go with adjustable dumbbells unless you get a super deal on fixed ones and have the room to store them.

I remember trying early adjustable dumbbells something like 20 years ago. They were… they had some quirks. They rattled, the weight plates shifted, and the adjustment mechanisms felt like they were one rep away from giving up on you. But buy a reputable brand today, and you’re not getting the old-school rinky-dink flimsiness anymore.

Adjustable vs Fixed Dumbbells: Pros and Cons

• Pro Adjustable: With adjustables, instead of a clunky rack that hogs half your room, you get the equivalent of 10–15 pairs of dumbbells in the footprint of two. If you don’t have a dedicated garage or cellar gym, that’s a big advantage.
• Pro Adjustable: With adjustables, you can add more weight without having to buy a new set of dumbbells. As a beginner, you’ll start with lighter weights, and a couple of pairs of fixed dumbbells might be enough. But as you get stronger (and you will), you’ll need to keep overloading your muscles, which means more and heavier dumbbells.
• Pro Fixed: Different exercises require different weights. You’re not going to be curling the same weight you’re using for a goblet squat. While adjustable dumbbells allow you to switch between weights relatively quickly, they’ll never be as fast and easy as picking up a different pair.
• Possible Tie: As for cost, the initial price of a good pair of adjustable dumbbells is higher than a single pair of 10-pounders. But, when you do the math on buying individual pairs of 10s, 15s, 20s, 25s, and so on, the adjustable set almost always comes out on top. It’s an investment that pays for itself as you get stronger. That being said, sometimes you can get great deals on used gym equipment, and in that case, you can get a lot of fixed dumbbells for a pittance.

Here’s a quick and easy cheat sheet to help you decide:

Consider This…	Go with Adjustable Dumbbells if…	Go with Fixed Dumbbells if…
Your Space	You’re tight on space and need a compact solution.	You have a dedicated workout area with room for a rack.
Your Budget	You want the most bang for your buck in the long run.	You’re starting with just a couple of pairs or have a bigger budget for a full set.
Your Workout Style	You like a lot of variety and different exercises in your routine.	You prefer fast-paced workouts like circuit training.
Durability	You’re careful with your equipment and won’t be throwing your weights around.	You want something that can take a beating and last a lifetime.

Ultimately, there’s no single “best” option. It really boils down to your personal situation.

• For most people setting up a home gym, adjustable dumbbells give you the best combination of versatility, space-saving, and value.
• However, if you have the space and budget, the simplicity and durability of fixed dumbbells can’t be beat.

Final Rep

Dumbbells may be small, but don’t let their size fool you. They are the perfect entry ticket to strength training: simple, versatile, and effective.

With just a pair of these guys, you can train every major muscle group and gain strength and confidence without a full gym setup.

Start with these dumbbell exercises and the workout for beginners, and add weight when you’re ready. Stay consistent, and those small reps and steps will turn into big results.

Want more?

Thank you for reading, and remember to download our workout tracker app to train this workout (and many more!) and track your gains. 

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Last reviewed: 2025-09-19

References

1. J Sports Sci. 2011 Mar;29(5):533-8. A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements.
2. Journal of Strength and Conditioning Research 31(7):p 1879-1887, July 2017. Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets.