Get Stronger Arms, Legs, and Abs With This Basic Dumbbell Workout

Updated on 11/4/2023 at 11:45 AM

POPSUGAR Photography | Chaunté Vaughn

If you're totally intimidated by the weights at the gym but you want to start strength training — or you're just looking for a simple but effective total-body dumbbell workout to cue up at a moment's notice — this routine was made for you. It's suitable for beginners and advanced exercisers alike, and as long as you have a pair of dumbbells, you can do it anywhere, any time. There are no fancy exercises or rep schemes; it's just good, old-fashioned strength work.

The workout is comprised of 10 simple dumbbell exercises. They're basic and beginner-friendly moves, but a solid part of any strength program. In about 15 minutes, you'll get in a muscle-strengthening workout that hits every muscle group in your body — and will leave you just the right amount of sore. Too easy? To up the ante, rest for less time between moves and pick up bigger weights.

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 weight. (Here's more on how to choose the right weight.)

Directions: Do each exercise for the number of reps listed, resting as needed between moves. Once you're done with all 10 moves, repeat the circuit for a total of three rounds. Focus on moving with control and with proper form; don't rush.

Alternating Shoulder Press: 10 reps
Dumbbell Deadlift: 10 reps
Single-Arm Row: 5 reps per side
Dumbbell Sumo Squat: 10 reps
Goblet Squat: 10 reps
Overhead Extension: 10 reps
Forward Lunge With Bicep Curl: 5 reps per side
Plank Rotation: 5 reps per side
Dumbbell Bench Press: 10 reps
Dumbbell Russian Twist: 10 reps

Keep reading for details on how to do each move.

— Additional reporting by Lauren Mazzo

Alternating Shoulder Press

Hold a dumbbell in each hand just above your shoulders, palms facing in.
Press the right dumbbell overhead so the weight is stacked directly over your shoulder.
Bend your right elbow to slowly lower the right dumbbell back to your shoulder.
Repeat with the left hand. That's one rep.
Do 10 reps.

Dumbbell Deadlifts

Start standing with your feet hip-width apart, with a slight bend in your knees. Hold a dumbbell in each hand in front of your thighs with straight arms and palms facing your body.
Hinge at your hips to lower the dumbbells along the front of your legs toward the floor, keeping your back straight and core engaged.
Pause when the dumbbells reach your shins or when you feel a stretch in your hamstrings.
Squeeze your glutes to lift your chest and return to standing. That's one rep.
Do 10 reps.

Single-Arm Row

Standing with your feet together and a dumbbell in your right hand, take a big step back with your right foot so you're in a deep lunge with the left knee bent and right leg straight.
Hinge your chest forward and rest your left elbow on your left thigh. Allow the right hand to extend toward the floor directly below the right shoulder. Engage your core.
Keeping your shoulder blades down and back, pull your right elbow back to row the dumbbell up between your right ribs and hip. Keep your chest square to the floor.
Slowly lower the dumbbell back to the starting position. That's one rep.
Do 5 reps, then repeat on the other side.

Dumbbell Sumo Squat

Stand with your feet wide, toes pointing slightly out, holding a dumbbell in each hand above your shoulders.
Bend your knees, lowering into a squat until your thighs are parallel with the floor (or as low as is comfortable for you). Keep your knees tracking over your feet and ankles; try not to let them cave in or push out.
Press into both feet to straighten your legs and squeeze your glutes at the top. That's one rep.
Do 10 reps.

Goblet Squat

Stand with your feet a little wider than shoulder-width apart with your toes pointed slightly out. Hold one dumbbell vertically at chest level with both hands.
Keeping your core engaged, push your hips back, bend your knees, and lower your body into a squat until your thighs are parallel to the floor (or as low as is comfortable for you).
Press into both feet to straighten your legs and return to the starting position. That's one rep.
Do 10 reps.

Overhead Triceps Extension

Stand with your feet hip-width apart, holding one dumbbell between both hands. Lift the dumbbell directly overhead, engaging your core so your ribs aren't flaring open.
Bend your elbows to lower the dumbbell behind your head. Try not to move your upper arms.
Squeeze your triceps to straighten your arms and lift the dumbbell overhead. That's one rep.
Do 10 reps.

Alternating Forward Lunges With Biceps Curl

Stand tall with your feet hip-width apart. Hold a dumbbell in each hand by your sides.
Step forward with the right foot and bend your knees to lower into a lunge until both knees are bent at about a 90-degree angle. Try to keep the front knee directly above the ankle and lower the left knee to hover just off the floor.
Holding this position, bend your elbows to curl the dumbbells up to your shoulders in a biceps curl.
Lower the dumbbells, then push off your front foot to step it backwards and next to your other foot, returning to the starting position. That's one rep.
Do 5 reps on each side, alternating.

Plank Rotation

Start in a plank position holding a dumbbell in each hand, with your legs wider than hip-width apart.
With your core and glutes engaged, rotate your chest and hips so they open to the left, and lift your left arm to extend it toward the ceiling. All your feet to roll over onto their sides, like in a side plank.
Pause here for one second, then slowly return to plank with control. That's one rep.
Do 5 reps on each side, alternating.

Dumbbell Bench Press

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 on the bench.
Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Your palms should be facing forward.
Press the dumbbells toward the ceiling, fully extending your arms. Hold for one second.
Lower the dumbbells to return to the starting positoin. That's one rep.
Do 10 reps.

Dumbbell Russian Twist

Sit on the ground with your knees bent and your heels resting on the floor, holding a dumbbell in both hands. Engage your core, keeping your back straight, and lean slightly back.
Slowly twist to the left, bringing the weight to your left side. Think about rotating through your torso, instead of just moving your arms.
Inhale through center, and then rotate to the right.
That's one rep. Do 10 reps.