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Dumbbell Workouts

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Dumbbell Workouts

No matter where you may be in your fitness journey, dumbbells should be a part of it. Not only are they convenient to use and store, dumbbells are relatively inexpensive, and their versatility makes them useful for a wide variety of workouts. Dumbbell workouts are great for home workouts and gym workouts. If you want to workout at home, all that you have to do is to find a small area in your house, office or basement and follow the dumbbell workout plans that we have supplied for you. Moreover, these exercises are designed according to your experience level may it be a beginner, intermediate, or an advanced level trainee.

Dumbbell Workouts

No matter where you may be in your fitness journey, dumbbells should be a part of it. Not only are they convenient to use and store, dumbbells are relatively inexpensive, and their versatility makes them useful for a wide variety of workouts. Dumbbell workouts are great for home workouts and gym workouts. If you want to workout at home, all that you have to do is to find a small area in your house, office or basement and follow the dumbbell workout plans that we have supplied for you. Moreover, these exercises are designed according to your experience level may it be a beginner, intermediate, or an advanced level trainee.





Dumbbell Shoulder 2
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceAdvanced (3+ years)
Time45 minutes
Workout TypeMuscle Group(s)
Days Per Week3
Equipment1 x Dumbbell, Flat Bench, 2 x Dumbbell, Incline Bench
Introduction to Dumbbell Training
Chris Stone
GoalsGain Strength, Tone Body, Build Muscle
ExperienceIntermediate (2-3 years)
Time34 minutes
Workout TypeFull Body
Days Per Week2
Equipment1 x Dumbbell, 2 x Dumbbell, Flat Bench, Incline Bench
Unilateral Full Body Dumbbell Workout
Suman Roy
GoalsBuild Muscle, Fat Loss, Gain Strength
ExperienceIntermediate (2-3 years)
Time10 minutes
Workout TypeFull Body
Days Per Week1
Equipment2 x Dumbbell, Flat Bench, 1 x Dumbbell, Incline Bench
The 6-Second Dumbbell Challenge™: 300 Reps In 30 Minutes Full Body Workout | Faster Fat Loss™
Blue Star Nutraceuticals
GoalsFat Loss, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time4 minutes
Workout TypeFull Body
Days Per Week1
Equipment2 x Dumbbell, Flat Bench, 1 x Dumbbell
Deranged Dumbbells 24-Minute Full Body H.I.I.T. Workout Ft. Rob Riches
Blue Star Nutraceuticals
GoalsFat Loss, Lose Weight
ExperienceIntermediate (2-3 years)
Time3 minutes
Workout TypeFull Body
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell
Dumbbell Only Home Leg Workout by Jordan Morello
Jordan Morello
GoalsBuild Muscle, Gain Strength, Fat Loss
ExperienceAdvanced (3+ years)
Time39 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell, Flat Bench
Dumbbell Leg Builder
Jordan Morello
GoalsBuild Muscle, Fat Loss, Gain Strength
ExperienceAdvanced (3+ years)
Time1 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment1 x Dumbbell, 2 x Dumbbell
Home Shoulder Workout with Dumbbells
Jordan Morello
GoalsBuild Muscle, Fat Loss, Gain Strength
ExperienceIntermediate (2-3 years)
Time4 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell
Home Back & Bicep Workout
Jordan Morello
GoalsBuild Muscle, Fat Loss, Gain Strength
ExperienceIntermediate (2-3 years)
Time1 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell
Dumbbell Abs Workout at Home
Jordan Morello
GoalsGain Strength, Build Muscle
ExperienceBeginner (1-2 years)
Time4 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment1 x Dumbbell, 2 x Dumbbell
5 Move Dumbbell Abs Workout
Jordan Morello
GoalsBuild Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time1 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment1 x Dumbbell, 2 x Dumbbell
Burn Fat Fast: 10 Minute Dumbbell Only Tabata Workout | Faster Fat Loss
Blue Star Nutraceuticals
GoalsFat Loss, Lose Weight
ExperienceAdvanced (3+ years)
Time4 minutes
Workout TypeFull Body
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell
DUMBBELL ONLY LEG WORKOUT TO BUILD BIG LEGS
Obi Vincent
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time49 minutes
Workout TypeMuscle Group(s)
Days Per Week1
Equipment1 x Dumbbell, 2 x Dumbbell, Flat Bench
TABATA STYLE DUMBBELL ONLY WORKOUT | HIGH INTENSITY CONDITIONING TRAINING
Obi Vincent
GoalsBuild Muscle, Bodybuilding, Gain Strength, Increase Stamina
ExperienceIntermediate (2-3 years)
Time1 minutes
Workout TypeFull Body
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell
Challenging and Effective At Home Dumbbell Workout
Luka Hocevar
GoalsAthletic Performance, Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
ExperienceAdvanced (3+ years)
Time4 minutes
Workout TypeFull Body
Days Per Week1
Equipment1 x Dumbbell, 2 x Dumbbell
Functional 3 Day Push/Pull/Legs with Dumbbells and no Benches
Alex Meyers
GoalsBuild Muscle, Gain Strength, Fat Loss, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time41 minutes
Workout TypePush / Pull / Legs
Days Per Week3
Equipment2 x Dumbbell, Flat Bench, 1 x Dumbbell
Dumbbell Only Full Body Workout Plan A
Myworkouts
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceIntermediate (2-3 years)
Time57 minutes
Workout TypeFull Body
Days Per Week1
Equipment1 x Dumbbell, Flat Bench, 2 x Dumbbell
Progressive Overload: How to Build a Wide Back with Dumbbells Only
Blue Star Nutraceuticals
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time50 minutes
Workout TypePull
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell, Flat Bench, Incline Bench
Build Muscle Burn Fat | Dumbbells Only Full Body Workout | Faster Fat Loss™
Blue Star Nutraceuticals
GoalsBuild Muscle, Fat Loss, Lose Weight, Tone Body
ExperienceAdvanced (3+ years)
Time10 min
Workout TypeFull Body Workout
Days Per Week4
Equipment2 x Dumbbell, 1 x Dumbbell
The 30-30: Dumbbell Only HIIT Workout Ft. Rob Riches | Faster Fat Loss™
Blue Star Nutraceuticals
GoalsFat Loss, Lose Weight, Tone Body
ExperienceIntermediate (2-3 years)
Time20 min
Workout TypeFull Body Workout
Days Per Week1
Equipment2 x Dumbbell, 1 x Dumbbell


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Dumbbell workouts are great for home workouts and gym workouts. If you want to workout at home, all that you have to do is to find a small area in your house, office or basement and follow the dumbbell workout plans that we have supplied for you. Dumbbell workout routines are also great for the gym if you want to have a wide range of dumbbell weights that you can use.


How to start?

Dumbbells vary in weight from lightweight to heavyweight versions. To restrain from muscle injuries, beginners are advised to use lightweight dumbbells. People who are interested in muscle toning should always prefer lightweight dumbbells. If you are encouraged to build muscles then heavyweight versions are suitable for you. Building up muscle helps a lot in consuming more calories. Women lifting to expand muscle can utilize dumbbells somewhere in the range of 5 and 8 pounds. While for men, 8 to 10 pounds are good to start.

Dumbbell workout plans

Dumbbell workout plans are suitable for all fitness levels from beginner to advance and are applicable for both men and women. In order to get your desired physique not only nutrition but a perfect dumbbell workout plan is necessary. If you want to boost your workout, dumbbell workout plans are the best. Dumbbell workouts help you build muscles, gain strength and get ripped. On this website, you will be provided with a complete Dumbbell workout routine that you are looking for.

Biceps curls, shoulder press, triceps, arm exercises, bench press, overhead press, row, fly, lateral raises are some of the exercises that require dumbbells.

Full body dumbbell workout

Full body Dumbbell workouts will work on your entire body muscles. These workouts are designed in such a way that they build your muscles and will help you get the desired physique that you have yearned for. Also, these workouts target the major body muscles such as your arms, shoulders, chest, glutes, thighs, hips and back. Full body dumbbell workout plans provide a lot of strength and provide benefits for cardiorespiratory.

When you are doing full body dumbbell workout, one thing you can try is using the ladder method. This method is used by athletes and physique competitors widely. It burns fat and it keeps the metabolism high long after the workout is over. The ladder method is easy. Start with one rep of exercise and continue adding a rep with each set until you arrive at 5 reps. By then, return to one rep and continue until you reach your targeted number of reps.

Benefits of Dumbbells Workouts

Dumbbell workout plans are very beneficial for bone health. Such workout plans lessen the chances of fractures by increasing bone solidity.

Dumbbells can assist you with building muscle or increasing endurance for sports. 

Dumbbells let you focus on one arm or one leg, which helps promote strength gains. 

Dumbbell workout plans can do more wonders to your body than you think. These workout plans not only burn calories, and prevent injuries but they are also great for relieving stress. 

Dumbbells can work your muscles more than machines. They can be used in a variety of ways. 

Safety Tips for Dumbbell Exercises

  • Do some light cardiovascular activity to warm up your body.
  • Always begin with light weights especially when you are a beginner.
  • Make sure that your posture is right while lifting the weight.
  • If you experience pain, stop and make sure you are not injured.
  • During the workout, pay attention to your breathing.
  • Be consistent with your workout routine.

Be careful

  • Don’t progress too quickly.
  • If you feel pain, dizziness or discomfort, stop lifting.
  • Never lift a weight that is too heavy or too light.
  • Avoid performing jerky, fast action. They are less effective and will increase the chances of injury.
  • If you experience pain from the previous workout, avoid exercising the same body parts in the following days.