14 Dumbbell Exercises You Can Do at Home

By rjoachim | August 2, 2023
  1. Dumbbell Bench Press: Lie on your back on a bench with your feet flat on the floor. Hold a dumbbell in each hand, palms facing up, and extend your arms straight up above your chest. Slowly lower the dumbbells down to your sides, keeping your elbows slightly bent. Press the dumbbells back up to the starting position.Opens in a new windowfitnessvolt.comDumbbell bench press exercise
  2. Dumbbell Fly: Lie on your back on a bench with your feet flat on the floor. Hold a dumbbell in each hand, palms facing each other, and extend your arms straight up above your chest. Slowly lower the dumbbells out to the sides, keeping your elbows slightly bent. Bring the dumbbells back to the starting position.Opens in a new windowweighttraining.guideDumbbell fly exercise
  3. Dumbbell Bent-Over Row: Stand with your feet shoulder-width apart and bend over at the waist, keeping your back straight. Hold a dumbbell in each hand, palms facing down, and let the dumbbells hang down in front of your thighs. Row the dumbbells up to your sides, keeping your elbows close to your body. Lower the dumbbells back to the starting position.Opens in a new windowwww.muscleandstrength.comDumbbell bent-over row exercise
  4. Dumbbell Shoulder Press: Sit on a bench with your feet flat on the floor. Hold a dumbbell in each hand, palms facing forward, and extend your arms straight up above your head. Slowly lower the dumbbells down to your sides, keeping your elbows slightly bent. Press the dumbbells back up to the starting position.Opens in a new windowwww.spotebi.comDumbbell shoulder press exercise
  5. Dumbbell Lateral Raise: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing down. Raise your arms out to the sides, keeping your elbows slightly bent. Bring your arms back to the starting position.Opens in a new windowweighttraining.guideDumbbell lateral raise exercise
  6. Dumbbell Front Raise: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing up. Raise your arms up in front of you, keeping your elbows slightly bent. Bring your arms back to the starting position.Opens in a new windowweighttraining.guideDumbbell front raise exercise
  7. Dumbbell Bicep Curl: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing up. Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides. Lower the dumbbells back to the starting position.Opens in a new windowwww.inspireusafoundation.orgDumbbell bicep curl exercise
  8. Dumbbell Hammer Curl: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing in. Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides. Lower the dumbbells back to the starting position.Opens in a new windowweighttraining.guideDumbbell hammer curl exercise
  9. Dumbbell Tricep Extension: Sit on a bench with your feet flat on the floor. Hold a dumbbell in each hand, palms facing down, and extend your arms straight out in front of you. Bend your elbows and lower the dumbbells behind your head, keeping your upper arms still. Straighten your arms back to the starting position.Opens in a new windowwww.beachbodyondemand.comDumbbell tricep extension exercise
  10. Dumbbell Skull Crusher: Lie on your back on a bench with your feet flat on the floor. Hold a dumbbell in each hand, palms facing down, and extend your arms straight up above your head. Bend your elbows and lower the dumbbells behind your head, keeping your upper arms still. Straighten your arms back to the starting position.Opens in a new windowwww.verywellfit.comDumbbell skull crusher exercise
  11. Dumbbell Squat: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing down. Lower your body down until your thighs are parallel to the floor, keeping your back straight. Stand back up to the starting position.Opens in a new windowwww.stack.comDumbbell squat exercise
  12. Dumbbell Lunge: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing down. Step forward with one leg and lower your body down until both knees are bent at a 90-degree angle. Stand back up to the starting position. Repeat on the other side.Opens in a new windowwww.menshealth.comDumbbell lunge exercise
  13. Dumbbell Deadlift: Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing down. Bend down and grab the dumbbells with an overhand grip, keeping your back straight. Stand back up, keeping the dumbbells close to your body.Opens in a new windowwww.inspireusafoundation.orgDumbbell deadlift exercise
  14. Dumbbell Farmers Walk: Hold a dumbbell in each hand, palms facing down, and stand with your feet shoulder-width apart. Walk forward for a set distance, keeping your back straight and your core engaged.Opens in a new windowwww.dmoose.comDumbbell farmers walk exercise
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