Dumbbell exercises in home

Implementing dumbbell exercises can add muscular strength and endurance to various muscle groups. They build your large muscle groups and are fantastic for smaller muscle groups, sometimes called stabilizer muscles. With dumbbells, unlike resistance machines, there is nothing to correct your form. Resistance machines will help you perform exercises with better form. Unfortunately, many times they replace the job of smaller muscle groups, which is to help the larger muscle groups with stabilization.

This page contains dumbbell exercises for:

Back
Biceps
Chest
Legs
Shoulders
Triceps

Back Dumbbell Exercises

Seated Butterfly Raise

Sit on a table or chair with no arms. Bend your knees at a 90 degree angle and feet flat on the floor.
Lean slightly forward so your stomach is resting on your thighs with your back is straight.
Grasp the dumbbells and let your arms hang down with your palms facing each other.
Slowly raise your arms out away from your body, keeping a slight bend in your elbows, until your elbows are about shoulder height. Squeeze your back muscles as you do the exercise. Exhale on the way up.
Slowly lower back down. Inhale on the way down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Bent-Over Row

Find a bench or table (this can be done on the floor too). Kneel over with only your right knee and right hand on the bench/table for support. Left foot should be on the floor. If using the floor get down on all fours.

Grasp the dumbbell with your left hand and keep your back straight.

Slowly raise your arm up while bending your elbow to a 90 degree angle until the dumbbell touches the side of your body.

Slowly lower back down, but do not straighten your arm.

Switch over to right hand and do the same movement.

Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Upright Row

Find a chair (make sure it’s sturdy) and place your right knee on the seat and right forearm on the backrest. Your left foot should be on the floor.
Bend your body slightly forward and grasp the dumbbell with your left hand.
Slowly raise the dumbbell, while bending your elbow until it goes just pass shoulder height.
Slowly lower back down, but do not straighten your arm.
Switch over to right hand and do the same movement.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Bicep Dumbbell Exercises

Bicep Curls

Stand with your feet shoulder width apart and a slight bend in the knees.
Grasp the dumbbells and let your arms hang down with your palms facing forward.
Slowly curl your arm bringing the dumbbell toward your shoulders keeping your upper arms still. Make sure you squeeze the bicep at the top of the exercise.
Slowly lower back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Outer Bicep Curl

Stand with your feet shoulder width apart and a slight bend in the knees.
Grasp the dumbbells, place your arms at your side and rotate your palms so they are facing outward.
Slowly raise your hands toward your shoulders keeping your upper arms stable and elbows pointed down thru the movement.
Slowly lower back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Hammer Bicep Curl

Stand with your feet shoulder width apart and a slight bend in the knees.
Grasp the dumbbells; let your arms hang down and your palms facing inward (each other).
Slowly curl your arm bringing the dumbbell toward your shoulders keeping your upper arms still.
Slowly lower back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Reverse Bicep Curl

Stand with your feet shoulder width apart and a slight bend in the knees.
Grasp the dumbbells, place your arms at your sides with your palms facing backwards.
Slowly pull your hands up toward your shoulders, keeping your upper arms stable.
Slowly lower back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Chest Dumbbell Exercises

Bench/Floor Press (Targets chest and triceps)

Lie flat on your back with your feet flat on the floor and legs bent at the knees.
Keep your arms outward so there is a 45 degree angle between your torso and arms.
Grasp the dumbbells and bend your elbows at a 90 degree angle off the bench/floor with your palms facing away from your head.
Slowly raise your arms up in the air, but do not completely straighten your arms and lock your elbows. Exhale on the way up.
Slowly lower back down, but do not let your elbows touch the floor. Inhale on the way down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Close Grip Bench/Floor Press (Targets inner chest and triceps)

Lie flat on your back with your feet flat on the floor and legs bent at the knees.
Keep your arms in at your sides.
Grasp the dumbbells and bend your elbows at a 90 degree angle off the bench/floor with your palms facing downward and slightly over your body.
Slowly raise your arms up in the air keeping your arms in. Do not completely straighten your arms and lock your elbows. Exhale on the way up.
Slowly lower back down, but do not let your elbows touch the floor. Inhale on the way down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Butterfly Press (works chest)

Lie flat on your back with your feet flat on the floor and legs bent at the knees.
Place your arms about shoulder height with your palms facing inward (your head).
Grasp the dumbbells and keep your elbows bent at an angle greater than 90 degrees.
Slowly raise your arms up like you are hugging a barrel until the dumbbells are directly above each shoulder. Exhale on the way up.
Slowly lower back down. Inhale on the way down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Pullover Press (works upper chest and shoulders)

Lie flat on your back with your feet flat on the floor and legs bent at the knees.
Place your arms parallel to the floor above your head (so they are next to your ears).
Grasp the weights in your hands and keep your palms facing each other.
Keeping your arms straight (or slightly bent), slowly raise them up over your body until they are perpendicular to the floor. Exhale on the wayup .
Slowly lower them back down, but do not touch the floor. Inhale on the way down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Leg Dumbbell Exercises

Squats

Stand with your feet shoulder width apart or slightly closer, feet pointed forward and a slight bend in the knees.
Grasp the dumbbells and let your arms hang at their sides.
Keeping your back straight begin to bend your knees slowly lowering your buns toward the floor (go as low as your body feels comfortable doing). Keep your knees lined up with your toes.
Rise back up.
Always maintain a slight bend in the knees, never locking your legs completely.

Wide Leg Squats

Stand with your feet wider than shoulder width apart, feet pointed forward and a slight bend in the knees.
Grasp the dumbbells and let your arms hang at their sides.
Keeping your back straight, begin to bend your knees slowly lowering your buns toward the floor (go as low as your body feels comfortable doing).
Rise back up.
Always maintain a slight bend in the knees, never locking your legs completely.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Lunges

Stand with your feet shoulder width apart.
Grasp the dumbbells and let your arms hang at their sides.
Step forward with one leg and lower your body down bending at the knee. Be sure to keep your back straight and your front foot flat.
Rise back up and to the standing position and repeat with the opposite foot.
Always maintain a slight bend in the knees, never locking your legs completely.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Calf Raises

Stand with your feet shoulder width apart.
Grasp the dumbbells and let your arms hang at their sides.
Slowly rise up on your toes and back down again.
For maximum resistance never let your heels touch the ground.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Shoulder Dumbbell Exercises

Standing Military Press

Stand with your feet shoulder width apart and knees slightly bent.
Place your elbows out and at shoulder height. Bend your elbows at a 90 degree angle with the dumbbells in hand.
Slowly raise your arms up so the upper part is next to your ears. Do not lock your elbows. Exhale on the way up.
Slowly lower them to the starting position. Inhale on the way down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Lateral Deltoid Raise

Stand with your feet shoulder width apart and knees slightly bent.
Grasp the dumbbells and rest your arms at your sides.
Slowly raise your arms outward to about shoulder height. Keep your arms straight and exhale on the way up.
Slowly lower back down. Inhale on the way down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Front Deltoid Raise

Stand with your feet shoulder width apart and knees slightly bent.
Grasp the dumbbells and place your arms in front of you with your palms facing your body.
Slowly raise your arms forward to about shoulder height. Keep your arms straight and exhale on the way up.
Slowly lower back down. Inhale on the way down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Upright Rows

Stand with your feet shoulder width apart and knees slightly bent.
Grasp the dumbbells and place your arms in front of you with your palms facing your body.
Slowly raise your elbows to shoulder height, keeping your palms facing your body and your hands in and close to your body. Exhale on the way up.
Slowly lower back down. Inhale on the way down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Shoulder Shrugs

Stand with your feet shoulder width apart and knees slightly bent.
Grasp the dumbbells and place your arms at your sides.
Slowly shrug (lift) your shoulders towards your ears. Exhale on the way up.
Slowly lower back down. Inhale on the way down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Triceps Dumbbell Exercises

Triceps Extensions

Stand with your feet shoulder width apart or slightly wider and knees slightly bent.
Grab one dumbbell with both your hands and raise it over your head. The dumbbell should be vertical to the floor and your hands should be overlapping each other.
Slowly lower the dumbbell to the floor only bending at the elbows until they are at a 90 degree angle. Your upper arms should be next to your ears at all times.
Slowly raise it back to the starting position.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
*Note this dumbbell exercise can also be done one handed. Simply grasp the dumbbell at the bar with one hand and follow the above steps.

Triceps Press (Skull Crushers)

Lie Flat on your back with your knees bent and feet flat on the floor.
Grasp the dumbbells and raise your arms over your chest with your palms facing inward (each other).
Slowly lower the weights toward your head, bending your elbows at a 90 degree angle. Keep your upper arms still, while doing this.
Raise the weights back to the starting position.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Triceps Kickback

Find a sturdy table or chair. Lean your body slightly forward and place your left hand on the chair/table for support and step forward with your left foot (on the floor) keeping the knees slightly bent.
Grasp the weight with the right hand and pull your elbow just passed your waist. Your elbow should be bent with your lower arm pointed to the ground.
Slowly straighten your arm, keeping your upper arm still and lower back down. The movement should look like a pendulum with your lower half of your arm doing the swinging.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).