Ten Easy Dumbbell Workouts for Beginners

Most of us know that strength training is pivotal to good health. Building muscle is essential to our well-being. Thankfully, we've mostly given up the myth that weight lifting to build muscle will turn us into Hulk-like creatures with muscles bursting the seams of our jeans.

Strength training, particularly a simple dumbbell workout, is a time-effective and cost-efficient workout that will help you:

  • Burn more fat by increasing your metabolism
  • Lower your risk of osteoporosis
  • Get stronger muscles
  • Feel like a warrior

Are you ready to get stronger? Get started with these fun dumbbell workouts for beginners. 

dumbell workout for couples best dumb bell workout routines

Simple Dumbbell Workout for Beginners

There are plenty of dumbbell workouts you can find online. A quick Google search will show more moves than you ever thought possible. But you don't need to overthink it. All you need is a set of dumbbells and a few great moves.

Before you get started, keep in mind: 

  • While we whole-heartedly recommend strength training with dumbbells, if you have any concerns about your workout, consult your doctor.
  • Mild discomfort or soreness is expected when you're starting any new workout, but if a movement is painful, you should try lighter weights or a different exercise.

You can work your entire body using dumbbells. Here are a few moves that are great for beginners. You will feel these tomorrow! 

Remember, if you ever have questions about your workout, your G&G Fitness Equipment Consultant is here to help! We are always available to help you make the most out of your fitness equipment. Have a question about fitness? Stop in to your local G&G Showroom or give us a call.

Ten Great Beginner Dumbbell Workouts

Bicep Curl 

  1. Stand with a dumbbell in each hand while your arms hang at your sides. 
  2. Be sure your elbows are close to your sides and your palms are facing forward.
  3. Keep your upper arms stationary and slowly lift the weights up toward the shoulders.
  4. Hold at the top for a beat, then slowly lower the weights back down to the starting position.
  5. Do not squeeze the weights. 

Overhead Triceps Extension

  1. Hold a weight over your head, using both hands.
  2. Keep your upper arms close to your ears and your elbows forward.
  3. Slowly lower the weights until your elbows are at a 90-degree angle.
  4. Slowly bring the weight back up to the starting position.

Bent-Over Row

  1. Gently bend at the waist, making sure to hold your core muscles and keep your back straight.
  2. Hold the weights in your hands with your arms straight out in front of your chest.
  3. Slowly bend your elbows and squeeze your shoulder blades together to pull the dumbbells toward your body until your elbows are just past your midline.
  4. Slowly lower the weights back to the starting position.

Forward Raise

  1. Stand holding a dumbbell on each thigh, palms facing your thighs.
  2. Slowly lift the weights up in front of you, palms facing down, until the weights are at shoulder-level.
  3. Hold the weights at the top for a beat.
  4. Slowly lower the weights back down to the starting position.

Lateral Raise

  1. Stand with a dumbbell in each hand, arms at your sides and palms facing in.
  2. Slowly lift the dumbbells up and out to the sides. 
  3. Focus on keeping your arms straight and the movement even.
  4. Stop and hold when your elbows reach shoulder-height.
  5. Slowly lower the dumbbells back to the starting position.

Chest Press

how to do a dumbbell chest press

  1. Lie on a bench or on the floor with a dumbbell in each hand and position your arms at 45-degree angles with your palms facing forward.
  2. Slowly push the dumbbells upward and slightly inward toward the chest, so that when you get to the top of the movement, the weights almost meet.
  3. Hold at the top for a beat.
  4. Slowly lower the dumbbells back down to the starting position.

Dumbbell Lunge

  1. Stand with a dumbbell in each hand with your arms hanging at your sides, palms facing your thighs.
  2. Take a step forward with one leg, bending at the knee and allowing your front thigh to be almost parallel to the ground.
  3. Be sure that your front knee does not extend past your toes.
  4. Step back, returning to your starting position.
  5. Repeat with the other leg.


  1. Stand with a dumbbell in each hand and your arms hanging at your sides, or with a dumbbell resting on each shoulder.
  2. Make sure your feet are about as wide apart as your hips.
  3. Slowly lower your butt backward while bending your knees until your thighs are about parallel to the ground. (You may not be able to go the full distance at first, but that is okay; you're still getting a great workout.)
  4. Hold there for a beat.
  5. Slowly raise yourself back up to the starting position.

Toe Raise

  1. Stand with a dumbbell in each hand, arms hanging and palms facing in.
  2. You can either start on the floor or stand on a step or platform with your heels extended off the back end.
  3. Slowly raise on your toes as much as you can.
  4. Hold at the top for a beat.
  5. Slowly lower yourself back down to the starting position.


  1. Stand with your legs slightly wider than your hips, holding one dumbbell with both hands by your right leg.
  2. Be sure to engage your core muscles.
  3. Slowly raise both arms up and to the left, crossing your body and rotating your torso and legs as you twist.
  4. Slowly bring the dumbbell back down to the starting position.
  5. Keep your lower body stable, using your core to do this exercise.

    More Dumbbell Tips for Beginners

    Every beginner has questions, but don't let your questions stop your fitness journey. Here are a few tips to help you make the most of your dumbbell workouts.

    How heavy should my dumbbells be?

    Use a weight heavy enough to challenge you, but not so heavy that you're compensating by using the wrong muscles or changing the motion of an exercise. Your dumbbell should be heavy enough that you tire out after 12-15 repetitions per set. 

    When you’re first starting out, you may be fatigued by dumbbells that weigh only a few pounds. Don’t let this bring you down. Everyone has their own starting point, and you’ll find improvement if you stick to your workout routine. 


    How do I know if I'm doing my dumbbell workouts right?

    Of course, if you're a G&G customer, give us a call or stop into your local store. Your fitness consultant will be happy to help you!

    There are a couple of ways to check you're doing an exercise correctly: 

    • Make sure you feel movement and resistance in the muscle you're targeting. 
    • Check your form in a mirror.
    • Google the movement if you're not sure.

    How often should I do my dumbbell workouts? 

    Be sure to let your muscles rest between workouts. A full day between dumbbell workouts gives your body time to recover—so working out two to three days per week is great!

    Most women see changes in their bodies with a regular strength training program. Put on some great tunes and channel your inner warrior. You're going to feel fantastic, even with just a simple workout with dumbbells.

    Looking for more ways to improve your fitness routine? Talk with experts at G&G Fitness Equipment today for more inspiration. 

    For more tips, we recommend these articles: From Fad to Fact: HIIT Training Just Plain WorksCheap Ways to Workout at HomeGet Fit in the Gym, Lose Weight in the Kitchen.

    Have questions? Ask them in the comments below!

    Looking for a way to ease those sore muscles? 

    We recommend the VYPER 2.0 Vibration Roller. This incredible tool allows you to warm up, activate and recover faster and more effectively than any other roller. Used daily by the world’s best athletes.

    If you’re ready to take the next steps in your fitness journey, contact the experts at G&G Fitness Equipment today, use the chat feature on the bottom right of this window to connect live with a G&G expert, or stop into a G&G Fitness Equipment showroom and let us show you why we are the best specialty fitness equipment retailer in the northeast.

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    • Wow, this is awesome, keep it up! This is very helpful for all beginners, I hope that many of them can see this post. It is also the best to seek guidance from personal trainers as they can help you achieve the fitness goals that you want.

      Olivia Boyer
    • Hi. How many reps would you do? Do you complete all the exercises and count it as a rep or just complete one exercise. thank you.

      Karen D Porter
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