Whether you’re stuck indoors or making the most of a hotel gym (maybe even your own home gym), there’s no denying the impact of dumbbell exercises. They’re incredibly versatile, allowing you to target the full body or work specific parts. Go light to ramp up the intensity of a HIIT circuit. Go heavy to maximize hypertrophy, working through supersets or time under tension. They can take the place of barbells and kettlebells and help you reach your goals, be it weight loss, mass, endurance, or just a more athletic-looking body.
Not sure how many reps to go with? Use our rep range guide. We highlight the benefits for using high reps (15+), low reps (5 or less), and moderate reps (8-12) depending on your goals. Check out our favorite 30 dumbbell exercises below. Work them into your workouts and start seeing results.
In the market for adjustable dumbbells? Read our guide to the best adjustable dumbbells to suit your needs.
To get you inspired, here are some of our top dumbbell-only workouts:
- The 10 Best At-Home Workouts
- 15-minute Workout for Busy Guys
- 10 Workouts You Can Do With Just 2 Dumbbells
1. Goblet Squat
Stand with feet shoulder-width apart and hold a heavy dumbbell by its end with both hands at chest, to start. Squat as low as you can, keeping back flat and chest up. At the bottom of the squat, drive through heels to return to start. That’s 1 rep. Repeat.
Pro tip:Â You can also try sumo squats, tempo squats, and jump squats (light weight)
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
