Most workout programs involve building up to some sort of goal or increasing some measure of progress. Maximizing strength, muscle size, or endurance are all fine pursuits, but these goals are almost too specific for the lifter who’s just starting out.
The main goal for the beginner should be learning how to perform the most effective exercises safely and efficiently.
Which dumbbell exercises are the most effective? The most effective dumbbell exercises are generally variations of one of the following movement patterns: the squat, bench press, deadlift, overhead press, and row.
These exercises are generally referred to as the main compound exercises, meaning they involve multiple joint movements and muscle groups at the same time, rather than just one (which would be called an isolation exercise).
In this article, we’ll go over the 5 Best Dumbbell Workouts For Beginners at Home (plus one bonus workout!) that will allow you to perform all of these compound exercises safely and effectively at home, and get the most out of your exercise routine.
These at-home workouts include both bodyweight and dumbbell exercises, breaking each compound movement down into its specific elements while also allowing you to practice the core components of the movement itself. Over time, you’ll feel stronger and more stable and know where you should “feel it” when performing the movement.
You might notice some crossover. For example, both the Squat and the Bench Press involve upper back strength. That’s the beauty of learning these movements this way: you get better at all of them!
So, let’s start! We’re going to work up to the row first. Why? Because upper back strength and stability are so important to every lift!
Dumbbell Exercise 1: Building Up to the Bent-Over Row
The row is the main exercise for your back muscles. It is done in a standing position while bending over about 45 degrees at the hips. The lower back should stay tight and neutral, meaning your back should be flat or just slightly arched.
Elements of the Row: Keeping the shoulders back and down, lower back extension (so no rounding!), and lower back muscular endurance.
Where you should feel it: upper back, mid back
Where you should NOT feel it: Lower back, biceps
Activation Circuit
- Prone Cobra (or Ball Cobra if you have an exercise ball)—10 reps
- Band Pull apart—15 reps
- Bench Reverse Hyper—8 reps
- Standing Cable Row—10 reps
- Retracted Plank—30-second hold
- [Do this circuit 2-3 times]
Main Lift Superset
- Bent-Over Dumbbell Row—10 reps
- Run in Place for 60 seconds
- [Repeat 3 times]
Dumbbell Exercise 2: Building Up to the Squat
The squat is the monarch of leg exercises, but it really builds strength in your entire body. Choose your foot width based on what foot position allows you to keep your back tight. Some people’s backs respond better to wider or narrower stances. Check on your progress by squatting in front of the mirror.
Elements of the Squat: Leg strength, lower back muscular endurance, glute strength, upper back strength, core strength, and cardiorespiratory capacity.
Where you should Feel It: Glutes and quads
Where you should NOT feel it: Lower back
Activation Circuit
- Dumbbell Row—10 reps
- Plank—30-second hold
- Bench Reverse Hyper—8 reps
- Glute Bridge—15 reps
- Static Wall Squat—30-second hold
- [Do this circuit 2-3 times]
Main Lift Superset
- Bodyweight Squat, Goblet Squat, or Plie Squat—10 reps
- Run in Place 60 seconds
- [Repeat 3 times]
Dumbbell Exercise 3: Building up to the Bench Press
The bench press works many pushing muscles in the body, including the chest, triceps (back of the upper arm), and shoulders. In order to do this movement effectively, though, you must be able to keep the shoulders a) back and together, and b) down away from the ear. In this way, the bench press also indirectly works the upper back. Arching the lower back during the bench press is okay as long as it doesn’t bother your lower back.
Elements of the Bench Press: chest strength, arm strength, upper back stability, core strength, and elbow extension
Where you should feel It: Chest first, then arms
Where you should NOT feel it: Shoulder joints, elbows
Activation Circuit
- Retracted Plank—30-second hold
- Cable Row—12 reps
- Close-Grip Pushup (knees-down if needed)—8-12 reps
- Prone Cobra—10 reps
- Dumbbell Fly—10 reps
- [Do this circuit 2-3 times]
Main Lift Superset
- Dumbbell Bench Press—10 reps
- Band Pull apart—15 reps
- [Repeat 3 times]
Dumbbell Exercise 4: Building Up to the [Romanian] Deadlift
Since this is a list of dumbbell workouts, the best deadlift variation involving dumbbells is the Dumbbell Romanian Deadlift. So that’s what this workout will help you build up to. The Romanian Deadlift, or RDL, is an amazing exercise for building up your hamstrings, glutes, and lower back. At the beginning of the movement, you're holding the weight in front of you, and hinge at the hips with a flat back to complete the movement.
Elements of the Romanian Deadlift: lower back strength, hamstring strength, glute strength, upper back strength, core strength
Where you should Feel It: Hamstrings and glutes
Where you should NOT feel it: Lower back
Activation Circuit
- Bench Reverse Hyper—10 reps
- Prone Cobra—10 reps
- Birddog—6 reps per side
- Glute Bridge—15 reps
- [Do this circuit 2-3 times]
Main Lift Superset
- Dumbbell Romanian Deadlift—8-10 reps
- Plank—30-second hold
- [Repeat 3 times]
Dumbbell Exercise 5: Building Up to the Overhead Press
Unlike doing the overhead press with a barbell, dumbbells allow you to customize the grip to whatever is most comfortable for you. Whether the palms face forward, each other, or somewhere in the middle is entirely up to you. Keep your glutes clenched during all overhead pressing movements, sitting or standing.
Elements of the Overhead Press: shoulder mobility, core stability, shoulder strength, and triceps strength.
Where you should Feel It: shoulders, arms
Where you should NOT feel it: lower back
Activation Circuit
- Band Dislocations—10 reps (back and forth is 1)
- Wall Angels—10 reps
- Lying Leg Raises—10-15 reps
- Static Glute Bridges—6x10 second holds
- Lateral Dumbbell Raises—12 reps
- [Do this circuit 2-3 times]
Main Lift Superset
- Standing Overhead Press—8-10 reps
- Hollow Body Hold—20-second hold
- [Repeat 3 times]
Dumbbell Exercise 6: All of Them Together!
To do all of these compound dumbbell exercises in a single workout, we’re going to organize them in alternating order of upper body and lower body. Also, I have included a small warmup routine. This will prepare your body to do all of the exercises in a row.
If you only have a few dumbbell choices, increase the repetitions as needed to make the exercise effective. For example, suppose you only have 10-pound dumbbells. A goblet squat with 10 pounds might not be hard enough, so just add more reps!
Warmup
- Plank—30-second hold
- Cobra—10 reps
- Bench Reverse Hyper—10 reps
- [Perform this circuit only once]
Workout
- Row—10 reps
- Goblet Squat—10 reps
- Overhead Press—10 reps
- Romanian Deadlift—10 reps
- Bench Press—10 reps
- [Perform this circuit 2-3 times]
Conclusion
One of the hardest parts of being a beginner is knowing where to start. Most people do one of two things: start too hard and get injured, or never start at all.
With these at-home dumbbell workouts, you’ll be able to start building towards the best, most effective exercises in a safe, systematic manner. Once all of the many muscles in your body (that you have whether you know it or not!) are firing together and you know how an exercise should FEEL, an entire world of exercise variations will open up to you. Not only does this provide better, more comprehensive health and fitness but also more variety and fun!
So, choose your exercise, learn the moves, and get ready: you won’t be a beginner for much longer!
Mark Ludas CPT is a NASM-certified personal trainer with a decade of experience in the fitness industry. After an asthmatic childhood, Mark discovered his natural aptitude for fitness in his late twenties. At age 36, he accomplished a 300+ pound conventional deadlift and 280+ high-bar squat as a 6’5” 170-pound ectomorph on a fully vegan diet, all after just one year of proper self-programming. Mark is the founder of Resistance Quest Fitness, established in 2016. Additionally, he is a writer, actor, model, and musician. Find him on Instagram, Facebook, Youtube, and at www.resistancequest.com.
