Looking for a way to mix up your workout routine without having to leave home? Adjustable dumbbells exercises may be just what you need! These exercises can be performed in your lounge with minimal equipment and are great for toning your body.

Dumbbells are a terrific way to add resistance to your workouts and can help you tone up and build muscle. However, finding enough space for traditional dumbbells when working out at home can be a bit pesky. This is where adjustable dumbbells come in handy! With an adjustable dumbbell set, you can quickly and easily change the weight of the dumbbells to match your exercise. This means you can perform a broader range of exercises with the best adjustable dumbbells compared to traditional dumbbells, adding versatility to your workout routine.

So, whether you’re looking to add some variety to your current routine or are just getting started, check out these 15 best adjustable dumbbells exercises!

Benefits of Adjustable Dumbbell Exercises & Training

  1. Increase Stabilization and Muscle Activation

If you’re looking for a workout that really challenges your stabilizer muscles and recruits more muscle fibers, dumbbell exercises are a great option. Unlike barbells or machines, dumbbells allow your muscles to work independently from each other, which increases stabilization and muscle activation. This ultimately leads to better results in terms of muscle growth and strength.

  1. Are Generally Safer to Perform When Training Alone

When it comes to dumbbell workouts, safety is always a primary concern. After all, dumbbells are heavyweights that can potentially cause injury if not used properly. That’s why many people choose to use adjustable dumbbells when working out alone. Adjustable dumbbells allow you to quickly and easily change the weight of the dumbbell, which means you can always select a weight that is safe for you to lift.

 Additionally, adjustable dumbbells typically have handles that are easier to grip than traditional dumbbells, which can help reduce the risk of injury. So if you’re looking for a safe and effective way to get a dumbbell workout, adjustable dumbbells are a great option.

  1. Force Limbs to Work Unilaterally, Identifying Weaknesses

There are plenty of dumbbell workouts that can help you build strength, but did you know that adjustable dumbbells can also help you identify weaknesses? By forcing your limbs to work independently, adjustable dumbbells force you to correct any imbalances in your strength. 

This is because your weak side will have to work harder to keep up with the stronger side. As a result, you’ll not only build strength more evenly, but you’ll also be able to identify and correct any existing imbalances. Whether you’re just starting out or you’re a seasoned athlete, dumbbell workouts are an essential part of any well-rounded fitness routine.

  1. Are Effective at Overloading Muscles For Hypertrophy And Will Increase Range Of Motion

Adjustable dumbbells are highly effective at overloading muscles and inducing hypertrophy. This is because dumbbells allow you to use a greater range of motion than other types of weight training equipment. This means that you can target muscles more effectively and induce growth more efficiently. 

Additionally, dumbbells are incredibly versatile. They can be used for a wide variety of exercises, meaning that you can target different muscle groups with each workout. This makes them perfectly ideal for both beginners and experienced lifters alike.

Adjustable Dumbbell Exercises

Adjustable Dumbbell Exercises
  1. Goblet Squat
  • Choose a dumbbell and hold it at your chest level. Put your hand under the dumbbell.
  • Bend your knees slightly, then push your hips back to squat. 
  • Once your thighs get paralleled to the floor, reverse.
  • Make sure to keep your core braced throughout the exercise and push back through the heels of the foot. 
  • Repeat for the desired number of reps. 
  1. Arnold Press
Dumbbell exercises for beginners
  • Set the adjustable bench to 90 degrees and select a weight you are comfortable with.
  • Sit on the bench and pick the dumbbells from the floor with a neutral grip.
  • Position the end of dumbbells on your knees.
  • Kick your knees up to get the dumbbell into place with a controlled motion.
  • Move one knee at a time, and position the dumbbell on your shoulders.
  • After positioning the dumbbells, rotate your palms so that they face you.
  • Press the dumbbells overhead while taking a deep breath.
  • At this point, rotate the dumbbells so that palms are facing forward.
  • Lower the dumbbells to starting position.
  1. Dumbbell Step Up
Dumbbell Step Up
  • Select a pair of dumbbells and hold them by your sides.
  • Stand straight in front of a raised platform.
  • Keep your fixed in front of you and slightly bend your knees to get into the starting position.
  • Lift your left knee to step up on the raised platform. 
  • Once you’ve firmly planted your foot on the platform, raise your right knee to step up on the platform as well.
  • Pause here for a moment, then go back with your right leg first.
  1. One Arm Dumbbell Row
One Arm Dumbbell Row
  • Stand, holding the dumbbell in one hand. 
  • Slightly hinge forward so that your torso is parallel to the floor.
  • Now pull the dumbbell towards your body so that the elbow goes behind the body.
  • Now lower the dumbbell back to the initial position. 
  1. Incline Dumbbell Side Lateral Raise
Incline Dumbbell Side Lateral Raise
  • For starting position, grab a dumbbell with your right hand and lie down on your left side on an inclined bench. The angle should be between 40 – 60 degrees. Place the dumbbell on your right side, with your palm facing your thigh.
  • Without bending your elbow, lift your arm so that it aligns with your shoulder rotating your palm inward. Keep your weight under control. 
  • Continue for the prescribed number of repetitions with your right hand. Then switch to your left arm
  1. Bent-Over Row
Bent-Over Row
  • Stand while maintaining a neutral grip on the dumbbells in your hands.
  • Keep your head up until your torso is parallel to the floor or slightly higher. Then, drive the elbows behind your body and retract the shoulder blades.
  • Move the dumbbells towards you until your elbows reach the midline. Then, slowly lower them back to their original position.
  • Continue repeating until you reach the desired number.
  1. Dumbbell Fly
dumbbell fly muscles worked
  • Grab the dumbbells from the floor with a neutral grip (palms facing out). Place the dumbbells at your hip crease and sit down on the bench.
  • Once you are in position, lie back and hold the dumbbells near your chest. After you have gotten into position, take a deep inhale and press the dumbbells to lock out at the top.
  • Retract your shoulders and unlock your elbows. The dumbbells will be slowly lowered laterally while you keep the angle at the elbow.
  • When the dumbbells reach chest height, you can reverse the movement by pressing your pecs together.
  • Do not allow the dumbbells to touch the floor. Continue the exercise until you are satisfied.
  1. Two-Arm Dumbbell Stiff Legged Deadlift
Two-Arm Dumbbell Stiff Legged Deadlift
  • Begin the exercise by choosing a pair of dumbbells and lifting them by your sides.
  • Stand up straight and bend your knees. Your feet should be placed at shoulder width. Now, you are at your starting position. 
  • Bend over to lower the dumbbells over your feet. Make sure that your back isn’t rounded; it should be as straight as possible. Keep your feet stationary. 
  • Continue lowering the dumbbells till your hamstrings allow you to. You would feel a stretch in your hamstrings at this point but lower them to the point of your comfort. 
  • Squeeze the hamstrings and glutes and stand back straight. 
  • Repeat for the desired number of steps.
  1. Dumbbell Kickbacks
Dumbbell Kickbacks
  • Stand on the left side of the bench, and place your right knee and right hand on the bench.
  • You will have to bend over at this point.
  • With a neutral grip, pick up the dumbbell with your left hand. 
  • Keep your back straight throughout.
  • Tuck in your left arm close to your torso and bend at the elbow, forming a 90-degree angle with your upper arm and forearm.
  •  This is the starting position.
  • Moving only the elbow, raise the dumbbell behind you until your arm is fully stretched.
  • Stop, and lower the dumbbell back to the starting position.
  • Repeat this movement as many times as you can.
  1. Dumbbell Pullover
Dumbbell Pullover
  • Sit on the end of the bench with your feet pressed to the ground.
  • Hold a dumbbell in each hand and roll back so that you are lying on the floor.
  • Press your head to the bench. Do not strain your neck.
  • Extend your arms over your chest and towards the ceiling. Give a slight bend to your elbows, with your palms facing each other.
  • Extend the weights back over your head and inhale. Keep your core engaged and back in contact with the bench.
  • Fully extend your arms behind. But, weights should not be below your head.
  • Exhale and return the weights to the starting position.   
  1. Dumbbell Bench Press
Dumbbell Bench Press
  • Pick the pair of dumbbells in your hands, keep a neutral grip and sit down on the bench.
  • Lay down on your back on the bench and hold the dumbbells close to your chest. 
  • Now raise your arms and lock your elbows holding the holdings straight over your head.
  • Slowly lower the dumbbells about the level of your chest.
  • Contracting the chest muscles, push the dumbbells back to the starting position.
  • Repeat for the desired number of reps.
  1. Dumbbell Shoulder Press
Dumbbell Shoulder Press
  • Adjust the angle of the bench until it reaches 90 degrees. Then, select the weight you want from the rack.
  • Grab the dumbbells off the ground using a neutral grip (palms facing out). Place the dumbbells at your knees and sit down on the bench.
  • Use a controlled and safe motion to raise your knees one by one for each dumbbell to be placed over the shoulders.
  • After the dumbbells have been installed, turn your palms to face forward.
  • Take a deep, slow breath, and then push the dumbbells upward by extending your elbows and contracting your deltoids.
  • Slowly lower dumbbells to their starting position. Depending on limb lengths, arms should be approximately 90 degrees or slightly lower.
  • Continue repeating until you reach the desired number of reps
  1. Dumbbell Curl
How to Do a Dumbbell Biceps Curl
  • Stand straight and hold both the dumbbells in both your hands.
  • Make sure your palms face upwards. 
  • Keeping your biceps tense, curl the dumbbells as far up as possible.
  • Squeeze the biceps, then go back to the starting position.
  • Repeat. 
  1. Side Bends
Side Bends
  • This exercise targets the obliques. Grab a set of dumbbells. Straighten up with one dumbbell in each of your hands, palms facing in.
  • Keep your feet on the ground and take a firm hold of them with your shoulders wide.
  • Keep your back straight with your eyes forwards. Next, bend to the right as far as you can. Then, back up.
  • Bend down to the left without pausing at the top.
  • Repeat for desired reps.
  1. Dumbbell Leg Curl
Dumbbell Leg Curl
  • To prepare for dumbbell hamstring curls, elevate a flat bench on a step or block to prepare for dumbbell hamstring curls. A flat, grounded bench can be used. However, elevating the bench allows for more motion and better recruitment of the hamstrings.
  • Next, choose the correct dumbbell and place it on the ground at the lower end.
  • Place your face down on the bench, and place your knees at the edge.
  • Grab the dumbbell and place it on the ground with your feet. Secure it between your arches.
  • For stability, your legs should be extended fully, and you should wrap your arms around the bench. This is the starting position.
  • Slowly lift the dumbbell towards your buttocks by bending at the knees.
  • The dumbbell should be raised as high as possible but not beyond 90 degrees.
  • Take a moment to pause, then slowly lower the dumbbell back to its starting position.
  • Repeat for desired reps.
Are dumbbell leg curls good?

If you are searching for adjustable dumbbells that maximize muscle development, are easy to use, and are perfect for your home gym, then check out this set by DMoose. These are an ideal investment for your gym to achieve your fitness with safety and efficiency. 


So, there you have it, our top 15 adjustable dumbbell exercises. As you can see, these exercises are incredibly versatile and can be performed almost anywhere with a set of adjustable dumbbells. They also offer a range of benefits, from increased stabilization and muscle activation to identifying weaknesses in your physique and overloading muscles for hypertrophy. Give them a go next time you hit the gym, or simply add them into your current workout routine – we promise you won’t be disappointed!

Written By: Rabeea Salman

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