Collection
Dumbbell-Only Workouts at Home
A pair of adjustable dumbbells is enough for complete home training: squats, presses, rows and Romanian deadlifts load the whole body. Start with full body three times a week and switch to an upper/lower split once it gets easy.
Programs
Dumbbell-Only Full Body Workout
A pair of dumbbells and a mat: three full-body sessions a week — squats, presses, rows and Romanian deadlifts.
Beginner · 3 times a week · HomeDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · HomeDumbbell Arm Workout: Biceps & TricepsAn arm workout with dumbbells in supersets: biceps curls, hammer curls, extensions and close-grip push-ups.
Beginner · once a week · HomeDumbbell Exercises
Side Lateral Raise
Dumbbell
Lateral deltoid
Hammer Curls
Dumbbell
Brachialis
One-Arm Dumbbell Row
Dumbbell
Middle back
Dumbbell Shoulder Press
Dumbbell
Anterior deltoid
Incline Dumbbell Press
Dumbbell
Upper chest
Standing Dumbbell Triceps Extension
Dumbbell
Triceps long head
Dumbbell Bench Press
Dumbbell
Middle chest
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Split Squat with Dumbbells
Dumbbell
Gluteus maximusVastus medialis
Seated Dumbbell Press
Dumbbell
Anterior deltoid
Stiff-Legged Dumbbell Deadlift
Dumbbell
Biceps femoris
Dumbbell Bicep Curl
Dumbbell
Biceps long headBiceps short head
Collections
Home Ab Workouts3-Day Muscle Building ProgramsFull Body Workouts for BeginnersGym Workout Plans for Women4-Day Workout Splits5×5 and Other Strength ProgramsNo-Equipment Home WorkoutsWorkouts for Fat LossBeginner Gym ProgramsWorkout Splits: Push/Pull/Legs, Upper/Lower and Body PartWorkouts by Muscle GroupPull-Up and Push-Up ProgramsGlute WorkoutsResistance Band and Kettlebell Workouts