The Perfect Guide To Dumbbell Workout


Dumbbells are one of the most widely used equipment for bodybuilding and there is a reason why everyone should use all types of dumbbell workout to enhance their strength. Their structure is very simple. They consist of a metal rod with two equal circular weights attached to each end of the rod (Handle). They can be made of metals or concrete or any other materials. The main purpose of using dumbbells is to build muscles in most parts of the body. They are available in different shapes, sizes, and weights.

So, now let us talk about the different workouts and exercises to be performed by using dumbbells to build a muscular and attractive figure.

DUMBBELL WORKOUT: There are numerous numbers of dumbbell workouts and exercises to be performed and practised.

But today in this article you will be knowing about some of the most important dumbbell workout.

Let us start from the workout for the Hamstrings and the Glutes muscles.



Dumbbell Deadlift workout is mainly practised and performed for the growth and development of the Hamstrings and the Glutes muscles as informed earlier. Other than hamstring and glutes, this exercise is performed for the growth of Quadriceps, lower back, abs and obliques also.

How to perform Full body Dumbbell Workout Deadlift correctly? You can perform Dumbbell Deadlift by knowing about the following points:

  • First, you need to stand properly keeping your shoulders and spines straight.
  • Bend down slowly to lift the dumbbells which are placed on the side aligned to your foot.
  • During bending, keep your shoulders aligned to the knees and your thighs parallel to the ground(Floor).
  • Hold the dumbbells securely and stand up slowly keeping the dumbbells aligned to the knees.
  • Press the glutes to the top and repeat the motion until the dumbbells touch the floor.

Tips to follow during Dumbbell Deadlift:

  • While moving up make sure that you are exhaling.
  • Try to keep your arms and back straight.
  • Keep your neck free (Neutral).



Dumbbell press is important and Dumbbell Bench Press workout results in the development of the upper body muscles like the shoulders, triceps, forearms, lats, traps and much more other muscles in the upper body. This exercise can help you to build strengths for doing push-ups. This makes the upper body look muscular and make you feel free during the movements of these body parts.

How to perform Dumbbell Bench Press?

You can perform Dumbbell Bench Press correctly by understanding the following points:

  • Hold a medium-weight dumbbell in each hand resting on a bench.
  • Move the weights above your chests until your arms straighten up.
  • Bring back the weights down slowly past your shoulders.
  • Practice this motion for about 10-12 times. Try 3 sets.

Tips to follow during full body Dumbbell workout Bench Press:

 Press your shoulder blades together from the bottom position.

  • Shins (foreleg) should be perpendicular to the ground.
  • Try to move the dumbbells straight up and down.


Want to look good in shirts? Want to impress your girlfriend? Don’t worry then, here you will get to learn about the exercises and dumbbell workout plan to build your arms muscles like any other WWE Wrestlers! And it’s not a joke. So let us talk now about some of the hand weights exercises to build up the arms.

TRICEPS EXTENSION: To perform this exercise sit up straight and grab a set of a dumbbell with both hands and raise it above your head in a vertical line. This exercise extends your triceps.

Perform it 3 sets with 8-10 reps.

WRIST CURL: Sit on a chair straight with your knees. Keep your forelegs perpendicular to the ground. Holding your dumbbell or Barbell. Lean a bit forward, so that your arms rest on your thighs and slowly rotate the dumbbell or the barbell through your wrists.

Perform it 12-15 reps.

HAMMER CURL: Hang your arms straight by your sides and hold dumbbells in each hand keeping the back straight, now curl the weights up until your thumbs come nearer to the chest.

Do 8-12 reps.


Want to build up a massive back? These few Dumbbell Back exercises will help you achieve that.


How to perform Reverse Fly?

First, of all set your feet and shoulder-width apart and then bend your hips until your body is parallel to the ground. Hang the dumbbells straight down with your elbows slightly bent. Keep your back flat and slowly start pulling the shoulder blades down and back, then raise your arms to the backside until the elbows reach the highest distance possible. Repeat this exercise several times for about 10 reps.


How to perform this exercise?

Here, you need to stand the same as you stood in reverse fly, but the dumbbells should be hanging in front of your body with your elbows bent again. Now after taking the position to pull your shoulder down and back and pull the dumbbells towards your chest. Do 10-12 reps.


How to perform Narrow Row?

The first position is always constant, set the feet and shoulder wide apart, bend at your hips till your back becomes parallel to the ground and then hold the dumbbells straight bending your knees slightly. Keep your body tight and draw the shoulder blades up and down together. Perform this exercise about 10-12 reps.

After doing these best dumbbell workout exercises regularly at your gym, home or anywhere you can gain a massive sexy and strong back.




  • Hold a dumbbell in each hand and stand upright keeping your back straight and rigid.
  • Make an overhand grip, push your hand towards the level of the shoulder. Make sure that the thumbs are inside and knuckles are facing up.
  • Now slowly raise your hand vertically upward in a controlled motion.
  • slowly return to the starting position.
  • Practice this motion for about 12 reps.


  • While raising your dumbbells upward, try to exhale.
  • Similarly, while returning to the first position making the dumbbells move down to try to inhale oxygen.
  • Don’t push explosively, it may bring cramps in your chest sides.



Chest plays an important role to make you look muscular and energetic. It is a dream of many men on this earth to build up a great chest and you too are included in this part, right? So let us not waste any more time. Here you will be knowing about some of the Dumbbell chest workout exercises by using Dumbbell.


To perform this exercise for chest development you will need a Dumbbell here. How can you do this exercise correctly? Hold the dumbbell in between your palms of both the hand and straighten the arm extending towards the front. Now start pull and push motion moving your upper hand behind the chest.

Do this continuously for 10-12 reps.


You can perform this exercise lying on the floor or ground and bending your knees with the feet flat to the ground. Hold a dumbbell in each hand with grips altered. Now push both the weights slowly upward above your chest at a time and then reverse the motion back to its first position.

Do this exercise for 10-12 reps.


To perform this exercise go into the pushup position holding a medium-weighted dumbbell in each hand. Do one pushup and rotate your body keeping one hand as the base and move the other hand straight up making a T-shape. Do this for both the hands alternately.

Do it for about 8-10 reps.



Want to build up strong sexy legs? Okay, it can be achieved if you follow these Dumbbell Leg workouts which I have listed below in this article.

GOBLET SQUAT SUMO STANCE: Stand straight with your legs wide apart and feet angled outside. Hold a dumbbell with both the palms closer to the chest. Now bend down slowly, keeping your back straight and thighs parallel to the ground and start upward downward motion slowly while breathing in.

  • Do it 3 sets of 10reps.
  • FORWARD LUNGE: For, performing this exercise correctly, stand straight holding two dumbbells in each hand. Now step one leg forward which will be the working leg and the other leg should be bent down to touch the floor. Do similarly, with the other leg.Do it 3 sets of 10 reps.STIFF-LEG DEADLIFT: Again, stand straight holding a pair of dumbbells in each hand with the palms facing towards the body. Breath in and bend your waist taking into mind that the back should be straight and knees stable. Start to lower the dumbbell slowly until you feel a stretch in the hamstrings and then pause for a few seconds. After that lift the dumbbells to the original position.
    • Do this 3 sets of 10reps each.


Dumbbell flyes workout makes your upper body stronger. This exercise can be carried out on a bench holding two dumbbells in each of the hands. This strengthens the shoulder, the forearms, and the chest.

HOW TO PERFORM DUMBBELL FLYES CORRECTLY? You can perform Dumbbell Flyes correctly by learning the following points given below:

  • First of all, you need to lie down on a table or bench with legs perpendicular to the ground. Hold a dumbbell in each of the hands.
  • Your starting position will be holding the dumbbells in each hand straight directing towards the sky.
  • Now widen both the arms with a slight bend at the elbows and keep the palms in such a way that it faces each other.
  • After that lower the arms until you feel stretch on your chest.
  • Reverse the action in the same arc and do it slowly but repeatedly.

Do about 10-12 reps in 3 sets.


  • Make the palms in a position that faces each other.
  • Keep your arms stationary while doing the exercise.
  • Make sure that the motion of the hand movement is following the same arc.


● Should I do warm up before exercising?

Yes, one should always do warm ups.

● Why we should use dumbbells?

Dumbbells helps to enhance endurance and strength.

● What muscles does it target?

Dumbbell Deadlift workout is mainly practised and performed for the growth and development of the Hamstrings and the Glutes muscles as informed earlier. Other than hamstring and glutes, this exercise is performed for the growth of Quadriceps, lower back, abs and obliques also.