Dumbbells are the preferred choice of exercise equipment for home gyms. Compared with free weights, dumbbells offer more versatility in their exercises, since you can use multi-limb exercises, or move one dumbbell at a time. But, dumbbell exercises aren’t just great for home gyms. Dumbbell workouts are the best for beginners, and they’re also great for active older adults and people with joint or back pain.

1. Dumbell Bench Press
2. Dumbbell Flyes
3. Dumbbell Rows
4. Dumbbell Farmer’s Walk
5. Dumbbell Bent Over Row
6. Dumbbell Shoulder Press
7. Dumbbell Chest Press
8. Dumbbell Overhead Press
9. Dumbbell Lat Pulldown
10. Dumbbell Lateral raise
11. Dumbbell Biceps Curl
12. Dumbbell Triceps Extension

Dumbell Bench Press

The Dumbbell bench press has many benefits. When done correctly, you can target the muscles you are working on in your chest. The exercise is also great for beginners because you don’t have to put a lot of pressure on your shoulders and back. The exercise also strengthens the triceps.

Dumbbell Flyes

Dumbbell flyes, also known as front raises or front raises with dumbbells, are an exercise that targets the chest, shoulders and arms. Dumbbell flyes can be performed by standing, sitting or lying on a bench, with the use of dumbbells in a staggered stance that places your hands on either side of the bench.

Dumbbell Rows

Dumbbell rows are an excellent way to strengthen your back. They consist of alternating between lifting a weight in each hand, like dumbbells. Dumbbell rows are an effective exercise to strengthen back muscles because they work your back, shoulders, and arms. They’re available in two varieties: single- and double-dumbbell rows. Single dumbbell rows can be done with only one dumbbell at a time, while double dumbbell rows require you to use two dumbbells.

Dumbbell Farmer’s Walk

Dumbbell farmer’s walk is an exercise that targets the lower body. It targets the quadriceps, hamstrings, glutes, and hips, as well as the core, and can be done using heavy dumbbells.

Dumbbell Bent Over Row

Dumbbell bent over row is an exercise that’s supposed to target your triceps, lats, and middle chest muscles. The exercise is performed in a standing position, with your feet about shoulder-width distance apart. The exercise is performed as follows:

Dumbbell Shoulder Press

Dumbbell shoulder press is also known as military press, shoulder press, or shoulder press with dumbbells. It consists of a barbell, which is grasped by the shoulders and then pressed from the ground using only the shoulder muscles.

Dumbbell Chest Press

Chest presses are arguably one of the best exercises for overall upper body development. The exercise involves you lying on a bench, and placing your feet on the floor. You’ll then press the weights up to your chest, then lower them back down.

Dumbbell Overhead Press

The overhead press is a weight training exercise that works the deltoids, triceps, and chest. It mainly targets the upper chest and shoulders. The exercise is commonly performed on a Smith machine, but can also be performed on the floor.

Dumbbell Lat Pulldown

he dumbbell lat pulldown is a bodybuilding exercise used to target the latissimus dorsi and deltoids. When performed correctly, the exercise engages the latissimus dorsi muscles, the muscle that runs along your back. (The latissimus dorsi is also known as the lats.) The latissimus dorsi is one of the main muscles for back development and is a good exercise for sports that involve carrying weight or swinging a bat.

Dumbbell Lateral raise

The dumbbell lateral raise works more muscles than other lateral raises, and it’s most effective for adding mass to the posterior deltoids. To do this exercise, hold the dumbbell with both hands with your arms extended straight up above your head. Then throw your arms to the sides, bending at the elbows and bringing your hands together. Lower the hands back above your head, and repeat.

Dumbbell Biceps Curl

Dumbbell biceps curl is an exercise for your biceps. Both arms are straight by your sides with palms facing each other. Then, bend your elbows and lower the barbell behind your head until your upper arms are parallel to the ground. Now, slowly extend your arms back to the starting position.

Dumbbell Triceps Extension

The triceps, found along the front of your upper arm, are large muscles that lift your arm at the elbow. One exercise that works the triceps is the traditional, yet widely overlooked, triceps extension. This exercise consists of holding a heavy dumbbell at your side, then smoothly bending your elbow and extending the upper arm behind you. The triceps extension is the perfect exercise to target your triceps, as it recruits all three heads of the triceps—the long, medium, and short heads.