14 Best Dumbbell Exercises That You Need To Try

Dumbbell Exercise

Arms and upper body workouts are essential for your body. However, many a time, people tend to skip the upper body workout, especially the arms exercises, to strengthen their lower body and abs as they are people’s primary target. More often than not, the upper body and the arms are neglected due to that.

One of the best pieces of equipment for the arms is dumbbells, I believe. They are easy to handle, do not put a lot of strain on your body as the barbell does. They also have a multiple and unlimited range of exercises that you can do. It never gets boring because using dumbbells, and you can do several different exercises and change them every day if you want to.

Another advantage of the dumbbell is that you can store them in your house in a minimal space, and you won’t even know that they are there. However, the other pieces of equipment from the gym are harder to place in your house as they consume a lot of space. Moreover, dumbbells can be a piece of efficient equipment for you to work out when your gym is off or unable to go there due to some important work that you have come across. Thus, dumbbells allow you to exercise even in your house without any problems or constraints.

Thus, we will be looking at some of the best dumbbell exercises to strengthen your arms and upper body, and some of these exercises also allow you to exercise your whole body.

  1. Bench press
  • Hold two dumbbells in each hand and lie on a bench looking up on the ceiling. 
  • Now bend your arms so that your dumbbells are above your chest. 
  • Raise your hands and dumbbells above your chest, extending your arms until the elbows lock out.
  • Try not to touch the dumbbells to each other so that each arm is pulling its weight and not resting the dumbbells on each other. 
  • Stay there for 5 seconds, and then bring the dumbbells back down towards your chest.
  •  Repeat this as many times as you can easily.

2. Tricep kickback

  • Stand with your back straight and hold one dumbbell in each hand. 
  • Now bend your knees and curve your back, hinging your hips until your torso is almost parallel to the floor. 
  • Your back and neck should be straight, and your hands should be curled up towards the shoulders, and your dumbbells should be almost touching your shoulders. 
  • Now, keeping your upper arm stiff, try and swing both your hands backward until your elbows are locked out. 
  • Stay there for 5 seconds and then, curl your biceps back and bring your dumbbells towards your shoulders. 
  • Repeat this exercise as many times as you can easily.

3. Bicep curl

  • Stand with your back straight and hold one dumbbell in your right hand.
  • Allow your hand to hand by your side and turn your palms to face in front. 
  • Now bend your elbows and raise the dumbbells, curling them up towards your shoulders. 
  • Stay there for 5 seconds, and then allow your hands to extend out to the initial position. 
  • Repeat this exercise as many times as you can easily.

4. Lateral raise

  • Stand with your back and neck straight. 
  • Hold a dumbbell in each hand. Your palms should be facing inward. 
  • Now raise both of your hands, lifting the weights laterally until your arms become parallel to the floor. 
  • Stay there for 5 seconds, and then slowly lower your hands. 
  • Repeat this exercise as many times as you easily can.

5. Shoulder press

  • Stand with your back and neck straight. 
  • Hold a pair of dumbbells in your hand. 
  • Your dumbbells should be just over your shoulders. That is, your elbow should be bent towards your shoulders. 
  • Now raise your hands, turning the palms outwards towards the front. 
  • Raise your hands until your elbows lock out and your arms are straight. 
  • Stay there for 5 seconds and then slowly return to your initial position. 
  • Repeat this exercise as many times as you easily can.

6. Lying dumbbell fly

  • Lie back on a bench and with your feet flat on the ground. 
  • Hold two dumbbells above your chest. Your palms should be facing inward.
  • Now raise your dumbbells until your arms are straight and your elbows are locked out. 
  • Stay there for 5 seconds, and then slowly bring your dumbbell towards the chest. 
  • Repeat this exercise as many times as you easily can.

7. Bent- over row

  • Stand with your back straight and hold one dumbbell in each hand. 
  • Now bend your knees and curve your back, hinging your hips until your torso is almost parallel to the floor. 
  • Your back and neck should be straight, and your hands should be curled up towards the shoulders, and your dumbbells should be almost touching your shoulders. 
  • Now, extend your hands downward, letting the dumbbells swing in the air until the arms become straight.
  • Stay there for 5 seconds and then, curl your biceps back and bring your dumbbells towards your shoulders. 
  • Repeat this exercise as many times as you can easily.

8. Glute bridge

  • Lie down on the ground, looking upon the ceiling. 
  • Bend your knees and place your feet flat on the ground. 
  • Now place a dumbbell on top of your lower abs and hips area. 
  • Hold the dumbbell with your hands so that it doesn’t fall. 
  • Now raise your back and hips from the ground such that your neck, shoulder, back, hips, and upper legs are making a straight line slanting line.
  • Stay there for 5 seconds, and then slowly lower your body to the ground. 
  • Repeat this exercise as many times as you easily can.

9. One arm swing

  • Stand with your back and neck straight.
  • Hold a dumbbell in your right hand. 
  • Your legs should be shoulder length apart, and place the dumbbell between your legs at an arm’s length. 
  • Now in one smooth motion, swing the dumbbell up until you almost cross your forehead’s height and then take it back and drive it from between your legs.
  • Repeat this exercise as many times as you easily can. 
  • Change the hands for a complete set.

10. Russian twist

  • Sit straight with your back and neck straight. 
  • Your knees should be bent, and your feet should be flat on the floor. 
  • Take a dumbbell in each hand. 
  • Now twist your torso towards the right, bringing the dumbbells towards the right also. 
  • Return to your initial position and then gradually move your torso towards the left, bringing the dumbbells towards the left side. 
  • Return back to your initial position. 
  • Repeat this exercise as many times as you easily can.

11. Lunges

  • Stand with your neck and back straight. 
  • Take a dumbbell in each hand. Your palms should be facing inward. 
  • Now, bending your one knee, take a huge step forward until the thigh of that leg becomes parallel to the floor. 
  • The rear leg’s knee should be bending a little, but it should not be touching the floor. 
  • Stay there for 5 seconds and then return to your initial standing position. 
  • Repeat this exercise as much as you easily can.

12. Weighted sit-ups

  • Lie down on the ground, looking upon the ceiling. 
  • Your knees should be bent, and your feet should be flat on the floor. 
  • Hold two dumbbells in your hands and keep your hands extended upward, keeping your elbows locked out. 
  • Now just as you do in the crunches, raise your body off the ground and get into a sitting position. Your hands are still extended upward. 
  • Stay there for 5 seconds and then lie down again, keeping your hands still in the air.
  • Repeat this exercise as many times as you easily can.

13. Calf raise

  • Stand with your neck and back straight. 
  • Hold two dumbbells in each hand, your palms facing inward. 
  • Now lift both your ankles off the ground until you are on your toes.
  • Stay there for 5 seconds. 
  • Return to your initial position. 
  • Repeat this exercise as many times as you easily can.

14. Tricep Extensions

  • Stand with your neck and back straight. 
  • Hold a dumbbell in one hand. 
  • Now raise your arm upward until your elbow is locked out. The palm should be facing upward. 
  • Now bend your elbows while slowly lowering the dumbbell behind your head towards your other shoulder. 
  • Stay there for 5 seconds and then return to your initial position.
  • Repeat this exercise as many times as you easily can.