Skip Nav
Love It. Save Your Favorites Now.
Get Strong Arms, Lean Legs, and a Carved Core With This Basic (but Effective!) Dumbbell Workout

Basic Dumbbell Workout

Get Strong Arms, Lean Legs, and a Carved Core With This Basic (but Effective!) Dumbbell Workout

Basic Dumbbell Workout
Image Source: POPSUGAR Photography / Sam Kang
Product Credit: POPSUGAR 3lb, 8lb dumbbells, Halara sports bra, Lululemon leggings, Avre sneakers

If you're totally intimidated by the weights at the gym, but you want to start strength training to get stronger or to lose weight, this workout was made for you. As long as you have a pair of dumbbells, you can do it anywhere, anytime. These dumbbell moves are basic, but you'll still get in a muscle-burning workout in under 15 minutes that will leave you sore tomorrow.

Basic Total-Body Dumbbell Workout

Equipment needed: One pair of light- to medium-weight dumbbells (three to 10 pounds). Once you get stronger, you can increase the dumbbell weight.

Directions: Repeat this 10-move workout for a total of three rounds. Focus on moving with control and with proper form. Each round should take you four to five minutes.

Exercise Reps
Shoulder press 10 reps
Dumbbell deadlift 10 reps
Dumbbell sumo squat 10 reps
Upright row 10 reps
Goblet squat 10 reps
Triceps kickback 10 reps
Alternating forward lunge with biceps curl 10 reps (5 per side)
Plank dumbbell row 10 reps (5 per side)
Dumbbell bench press 10 reps
Seated Russian twist 10 reps (10 per side)
Related:
Best Dumbbell Exercises
The Ultimate Beginner's Guide to the 50+ Best Dumbbell Exercises

Keep reading for details on how to do each move.

Shoulder Press

Shoulder Press
Image Source: POPSUGAR Photography / Sam Kang
  • Hold a dumbbell in each hand just above the shoulders, palms facing in.
  • Straighten the arms above you.
  • Bend the elbows coming back to the starting position to complete one rep.
1 / 11

Dumbbell Deadlifts

Dumbbell Deadlifts
Image Source: POPSUGAR Photography / Sam Kang
  • Hold a dumbbell in each hand by your sides with straight arms, and have a slight bend in your knees.
  • Lower the dumbbells toward the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
  • Straighten your torso so you have a straight body alignment. This counts as one rep.
2 / 11

Dumbbell Sumo Squat

Dumbbell Sumo Squat
Image Source: POPSUGAR Photography / Sam Kang
  • Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
  • This completes one rep.
3 / 11

Upright Row

Upright Row
Image Source: POPSUGAR Photography / Sam Kang
  • Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
  • Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
  • Slowly lower them to the starting position. This counts as one rep.
4 / 11

Goblet Squat

Goblet Squat
Image Source: POPSUGAR Photography / Sam Kang
  • Stand with your feet wider than shoulder width with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focused on your heels, push yourself up to the starting position to complete one rep.
5 / 11

Triceps Kickback

Triceps Kickback
Image Source: POPSUGAR Photography / Sam Kang
  • Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
  • Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
  • This counts as one rep.
6 / 11

Alternating Forward Lunges With Biceps Curl

Alternating Forward Lunges With Biceps Curl
Image Source: POPSUGAR Photography / Sam Kang
  • Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
  • Step forward with the right foot as you bend the elbows in a biceps curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
  • Keep the weight in your heels as you push back to the starting position, completing one rep.
7 / 11

Plank Dumbbell Row

Plank Dumbbell Row
Image Source: POPSUGAR Photography / Sam Kang
  • Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
  • With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized, return the weight to the ground to complete the rep.
8 / 11

Dumbbell Bench Press

Dumbbell Bench Press
Image Source: POPSUGAR Photography / Sam Kang
  • Grab a set of dumbbells, and sit on a flat workout bench (or on the floor).
  • With one dumbbell in each hand resting on your thighs, lie back onto the bench.
  • Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
  • Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
  • Inhale and lower the dumbbells to the sides of your chest with control.
  • This counts as one rep.
9 / 11

Seated Russian Twist

Seated Russian Twist
Image Source: POPSUGAR Photography / Sam Kang
  • Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
  • Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging.
  • Inhale through center, and rotate to the right. This completes one rep.
10 / 11
Basic Dumbbell Workout
Image Source: POPSUGAR Photography / Sam Kang
11 / 11
30-Minute '90s Hip-Hop Dance Workout
Workouts
Find Your '90s Hip-Hop Groove in This 30-Minute Dance Workout
by Lilian Gonzalez 1 day ago
10-Minute Feel-Good Cardio Workout to Boost Your Mood
Workouts
This 10-Minute Feel-Good Cardio Routine Is the Fastest Way to a Workout High
by Lilian Gonzalez 5 days ago
Kristin Cavallari's Typical Workout Involves Heavy Lifting
Kristin Cavallari
Kristin Cavallari's "Typical Workout" Means Lifting Some Serious Weight
by Chandler Plante 1 week ago
10-Minute Throwback Pop Dance Workout
Workouts
This 10-Minute Throwback Pop Dance Workout Will Fuel Your Nostalgia Cravings
by Lilian Gonzalez 1 week ago
30-Minute Full-Body Cardio Workout With No Equipment
Workouts
Join Celeb Trainer Jenna Willis For a 30-Minute, No-Equipment Cardio Routine
by Lilian Gonzalez 1 week ago
30-Minute Girl-Band Pop Dance Cardio Workout
Workouts
Channel Your Inner Pop Star With This 30-Minute Dance Cardio Workout
by Lilian Gonzalez 2 weeks ago

From Our Partners

Now You Know

Who Is Shay Mitchell Dating?

Celebrity News

Shay Mitchell Doesn't Want to Get Married but She'd "Love to Have a Commitment Ceremony" in 10 Years

by Jessica Vacco-Bolanos 17 hours ago

Entertainment News

Kelly Clarkson Drops "I Hate Love" Song Featuring Steve Martin: "I'm Still Shocked He Said Yes"

by Sabienna Bowman 20 hours ago

Celebrity News

Naomi Osaka Reveals She's Expecting a Baby Girl

by Chanel Vargas 21 hours ago

Entertainment News

Latto and Cardi B "Put It on Da Floor Again" in Their Remix's Iced-Out Video

by Njera Perkins 23 hours ago

Entertainment News

Get Ready For the "Barbie" Movie With 2 Songs From "Barbie: The Album"

by Victoria Edel 1 day ago

Entertainment News

The Third Miles Morales Spider-Man Movie, "Beyond the Spider-Verse," Is Coming Next Year

by Victoria Edel 1 day ago

Beauty

Bath & Body Works's Semi-Annual Sale Is Back With Up to 75% Off

by Danielle Jackson 1 day ago

Entertainment News

Sam Levinson's "Euphoria" and "The Idol" Take Place in the Same Universe

by Caitlin Flynn 1 day ago

Latest Fitness
We're Hiring! Write For Us Advertise With Us Accessibility Contact Archives
Power Your Happy
Terms Privacy Policy
©2023 Vox Media, LLC. All Rights Reserved.