Everyone starts as a beginner in fitness, even the greatest bodybuilders of the golden era. Starting can be tough, but if going to the gym is too challenging, you can begin at home with just a pair of dumbbells to work out your entire body. This article provides a comprehensive full-body dumbbell workout for beginners, breaking down each set of exercises by body part to make starting your fitness journey easier.
Dumbbell Arm Workout
Dumbbell exercises are perfect for isolating muscle groups. You can work one arm at a time or both simultaneously.
- Tricep Extension Most people think of bicep workouts when aiming for toned arms, often neglecting the triceps. Start with tricep extensions to address this common imbalance. Instructions:
- Sit on a bench or chair with your back supported.
- Hold a dumbbell in each hand behind your head.
- Raise the dumbbells until your arms are fully extended.
- Keep your arms close to your head and avoid bending your elbows outward.
- Hold for a second, squeezing your triceps, then slowly lower the dumbbells back to the starting position.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
- Bicep Curl Now, let’s focus on the biceps. Before starting, check your arms in the mirror for any asymmetry. As a beginner, start with lighter weights and gradually increase as you master the correct form. Instructions:
- Stand straight with a dumbbell in each hand.
- Keep your arms extended, palms facing inward, and elbows close to your torso.
- Exhale and raise the dumbbells to your shoulders, keeping your forearms vertical.
- Squeeze your biceps and hold for 1-2 seconds.
- Inhale and lower the dumbbells slowly and controlled.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
- You can also do this exercise one arm at a time, focusing on keeping your upper body still and avoiding momentum.
Dumbbell Chest Workout
Since you’ve finished your arm workout, let’s move on to the chest. Here are some of the best dumbbell exercises for sculpting your chest muscles and reducing chest sag.
- Dumbbell Bench Press The dumbbell bench press is a versatile chest exercise that targets different muscle activation areas. Using different bench angles is key to maximizing dumbbell chest workouts. Instructions:
- Pick up the dumbbells from the floor and sit on the edge of an incline bench.
- Lie down and bring the dumbbells close to your chest.
- Take a deep breath and press the dumbbells up until your arms are fully extended.
- Slowly lower the dumbbells to a comfortable level.
- Contract your chest muscles and push the dumbbells back to the starting position.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
- For optimal dumbbell chest workout results, don’t forget to target the lower chest with decline dumbbell bench presses.
- Dumbbell Fly Dumbbell flyes primarily work the outer chest muscles. Instructions:
- Pick up the dumbbells from the floor and sit on an incline bench.
- Lie down and bring the dumbbells close to your chest.
- Take a deep breath and press the dumbbells up until your arms are fully extended.
- Slightly retract your shoulder blades, unlock your elbows, and keep the elbow angle constant.
- Slowly lower the dumbbells horizontally until they are level with your chest.
- Reverse the motion by squeezing your chest muscles to raise the dumbbells back to the starting position.
- Avoid letting the dumbbells touch each other.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
For both dumbbell bench presses and flyes, start with lighter weights until you master the correct form.
Dumbbell Shoulder Workout
You need strong shoulder muscles to lift heavier weights. Here are some of the best dumbbell shoulder exercises.
- Dumbbell Lateral Raise This shoulder exercise can be done standing or sitting and works all parts of the shoulders. Instructions:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand with palms facing each other, and arms at your sides.
- Inhale and slowly raise your arms to the sides until they are level with your shoulders.
- Pause, then exhale, and slowly lower the weights back to your sides.
- Keep your arms straight throughout the exercise.
- Perform 3 sets: 12 reps for the first set, 10 reps for the second, and 8 reps for the third.
- Rest for 30-60 seconds between sets.
- This exercise also works the serratus anterior muscles, which help you lift your arms and expand your chest for breathing.
- Dumbbell Overhead Press Overhead presses are great for shoulder workouts and also strengthen the trapezius, upper back, and triceps. This exercise can be done standing or sitting. Instructions:
- Stand with your feet shoulder-width apart.
- Hold the dumbbells at shoulder level with palms facing forward.
- Press the dumbbells overhead until your arms are fully extended.
- Lower the dumbbells back to the starting position.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
- Dumbbell Shrug This exercise is one of the best for targeting the trapezius muscles. Instructions:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keep your spine neutral, chest up, and shoulders back.
- Slowly raise your shoulders, focusing on lifting them upward.
- Avoid rolling your shoulders or letting them move forward during the lift.
- Hold the raised position briefly, emphasizing the contraction of the upper trapezius.
- Lower the dumbbells back to the starting position in a controlled manner.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
Dumbbell Back Workout
Now, let’s move on to exercises that target your back muscles.
- Dumbbell Bent-Over Row This effective exercise works the entire back. Start with lighter weights and focus on proper form before increasing the weight. Instructions:
- Stand with your feet shoulder-width apart, knees slightly bent.
- Hold a dumbbell in each hand with palms facing each other.
- Bend forward at a 45-degree angle (no lower).
- Inhale deeply, then exhale and pull the dumbbells up towards your chest or the bottom of your ribs.
- Keep your wrists stationary as you lift.
- Inhale and lower the weights back to the starting position in a controlled manner.
- Maintain the bent-over position until all reps are completed.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
- Farmer’s Walk The farmer’s walk is considered a full-body exercise and is one of the best dumbbell exercises for beginners. Instructions:
- Stand with your feet shoulder-width apart, with a dumbbell on the floor next to each foot.
- Squat down, pick up the dumbbells, stand up, and walk forward with a straight back, head up, shoulders back, and core engaged.
- Walk for a set distance or time.
- Perform 3 sets, walking about 30 meters each time, with 30 seconds of rest between sets.
While this exercise is great for overall strength, it primarily targets the entire back and also works the core muscles effectively.
Dumbbell Core Workout
We’ve already shown you how to work your core with the farmer’s walk. Now, let’s do some core-specific dumbbell exercises.
- Russian Twist This exercise is excellent for working the abdominals. Instructions:
- Start by bending your knees and keeping your back at a 45-degree angle to the floor, with your feet off the ground.
- Hold a dumbbell with both hands in front of your chest.
- Twist your torso to the right, then to the left.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
- As your core strength improves, gradually increase the dumbbell weight.
- Suitcase Carry This exercise is similar to the farmer’s walk but is a single-arm exercise that primarily targets the abdominals, especially the obliques. Instructions:
- Hold a dumbbell in one hand and walk from one end of the room to the other.
- Keep the non-weighted arm extended to the side for balance.
- Walking from one end of the room to the other counts as one rep.
- Switch arms and repeat.
- Perform 3 sets, walking about 30 meters each time, with 30 seconds of rest between sets.
- Standing Wood Chop This is another great targeted abdominal exercise that can be done with a medicine ball or dumbbell. Instructions:
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands.
- Rotate your torso to the right and raise the dumbbell above your right shoulder.
- Rotate your torso to the left and swing the dumbbell diagonally across your body until it is near your left hip.
- Repeat, then switch sides.
- Perform 3 sets of 10-12 reps on each side, with 30 seconds of rest between sets.
Dumbbell Leg Workout
We’ve challenged most major muscle groups; now let’s finish with the lower body.
- Goblet Squat Weighted squats are a great way to work your quads, glutes, and hamstrings. Instructions:
- Hold a dumbbell in each hand, with your feet slightly wider than shoulder-width apart, toes pointing slightly outward.
- Keep your abs tight and squat down, bending your knees and hips.
- Slowly lower your body as far as you can comfortably go, then slowly return to the starting position.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
- If you’re new to squats, start with bodyweight squats until you perfect the form, then gradually add dumbbell weight to improve and strengthen your lower body muscles.
- Deadlift Technically, if done with proper form, the deadlift is a full-body exercise. Traditionally done with a barbell, dumbbells are suitable for beginners. Instructions:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your back straight, bend at the hips, and slightly bend your knees.
- Lower the dumbbells to just above the floor, then return to the starting position.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
- Like squats, deadlifts have variations that can help you activate different muscle groups. For example, Romanian deadlifts are great for targeting the hamstrings and glutes.
- Lunge This dumbbell exercise will challenge your balance, so it’s best to practice without weights until you master the correct form. Instructions:
- Stand straight with your chest up and core engaged, holding a dumbbell in each hand with your arms at your sides.
- Keep your gaze fixed about 2 meters in front of you for balance.
- Lift one foot off the ground and take a big step forward, aligning your heel with your glute.
- Imagine stepping on “railroad tracks” rather than a “tightrope.”
- Lower your back knee until it is just above the ground.
- Your front quad and back shin should be parallel to the floor, with your knees at a 90-degree angle.
- Keep your core engaged and push through your front heel to return to a standing position.
- Repeat several times, then switch sides.
- Perform 3 sets of 10-12 reps on each side, with 30 seconds of rest between sets.
- Calf Raise This seemingly simple exercise primarily works the calves. You can start with body weight and then add dumbbells. Instructions:
- Hold a dumbbell in each hand at your sides.
- Raise your heels as high as possible, then slowly lower them back to the floor.
- Perform 3 sets of 10-12 reps, with 30 seconds of rest between sets.
Now that you’ve completed the beginner’s dumbbell workout challenge, how do you feel? If you managed to complete all the challenges, you’ve already had a fantastic full-body workout. If not, that’s okay. You can gradually build up your strength and attempt each exercise again when you’re ready.
