Introduction

As a certified personal trainer and as someone who has done many sports, I know the benefits of following a dumbbell weight loss workout plan to build muscle or to tone up.

I own a pair of adjustable dumbbells that I use for my own fat loss workouts and can tell you that dumbbells are a fantastic way to train your lower body and upper body.

In this article I will take you through how to select the correct weights for your fitness level, talk to you about how a dumbbell workout program can help you burn fat, burn calories, and how dumbbells can help you with muscle imbalances.

If you are new to strength training you will learn how to warm up for your workouts effectively, choose the right weight for your workouts, how to develop correct form for these beginner dumbbell exercises, how frequently you should exercise, and many more.

Lets jump in with these 30 dumbbell strength exercises to make you a well-rounded beginner.

The best dumbbell workouts are easy to do anywhere.

There are many benefits to doing dumbbell exercises. For instance, dumbells are readilly available in the gym and they are small and compact, making them great for home workouts.

Should you get adjustable dumbbells?

Getting a set of dumbbells for your home are easy as they are readily avaialable on Ebay or Amazon, and the exercises are easy to perform without damaging your front room.

You can buy adjustable dumbbells which will save you less money and take up less space, or you can single weight dumbbells that will save you time adjusting the weight, but will take up more space.

Advantages of Dumbbells

Dumbbells have an advantage over other weight equipment like barbells, as the exercises are unilateral.

For instance, I always do less reps with my left arm as it is weaker, and the dumbbells highlight this type of imbalance allowing me to develop a greater strength balance.

Dumbbells also increase stability and increase muscle activation, making them important to any weight training strength workout.

Choosing the right weight to use to lose weight and build muscle

There are two answers for this, one is too choose light weights and the other is to choose a weight that is heavy for the amount of repetitions you need to do.

I will explain both now.

Initially when you start weight training you should choose a light weight that is easy and perform your reps slowly.

By doing the reps slowly this will increase tension and make the exercise more difficult, but the lighter weight will allow you to adopt better form and technique.

The better your form is on exercises, the more you will target the muscles you want to work and increase the benefits from each exercise.

There are many exercises to learn so take your time learning them.

Once you are familiar with a variety of different exercises start to choose a weight that is heavy for the amount of repetitions you are doing. Let me give you an example.

Imagine if someone you loved was stuck under the wheel of a medium sized car. Perhaps with enough adrenaline you would ne able to lift the weight up momentarily and release that person from under the car.

Once you lifted that car once, it is unlikely you would be able to lift that car again immediately after. You would need a few minutes rest at least.

So if you were weight training and you decided to do a set with one repetition, it should not be a weight you can lift twice.

Similarly, if you chose to do a set of 20 repetitions, you shouldn’t easily be able to do 30 repetitions with the weight you chose.

You should choose a weight that makes it difficult to do 20 reps.

Lastly, a weight that you can do 20 times for biceps curl, will be lighter than a weight you can lift 10 times.

So although you are using light weights for 20 repetitions, light is a relative term, but the weight should still be really challenging.

How to incorporate the best dumbbell exercises into a full-body strength workout plan?

Incorporating these exercises into a full body dumbbell workout will require you to take a whole body approach.

You will need to make sure that you choose exercises that target your:

• Back
• Chest
• Legs
• Abs

By targeting these major muscles you will also hit other smaller muscles like:

• Biceps
• Triceps
• Glutes
• Shoulders

This is because these muscles are naturally used when you target the big muscles. For an example of how to construct a workout check out this 3 day dumbbell workout.

Are there any specific warm-up exercises you can use, before a dumbbell workout using dumbbells?

You can do 10 minutes of cardio before your workout, but I would still use the dumbbells as part of the warm up.

When you are doing warm ups for strength training do movements similar to what you are about to do.

The easiest way to warm up is to do a warm up set, using the same exercise you are about to do.

When you are new to weight training warm up sets will feel fatiging, so it is dependent on your strength, training age, etc. Follow this sequence if you are doing between 8-12 repetitions:

• 1st warm up set = 50% of the weight you will lift for your chosen exerice (6 reps)
• 2nd warm set = 80% of your chosen weight (4 repetitions)

How often should one do dumbbell exercises to see results?

Try to do at least 3 workouts a week if you want to see good results. Workouts should be between 45-60 minutes for best results.

The maximum amount of workouts you should do in a week is 5-6 once a day. However, I know some advanced users who do 2 workouts a day 5 -6 days a week.

How to progress and increase the intensity of your workout over time?

It is important to choose right weight otherwise your body will not change. Imagine if you were training for a 26 mile marathon, but all you did were 8 mile runs.

Build your own dumbbell workout with these 30 best dumbbell exercises for weight loss workouts and fat loss-

1) Dumbbell Squat

The start position for this exercise is feet shoulder-width apart and body upright. Lower your bodyweight until your bum is lower than your knees. Keep your back straight and return to the start position.

2) Alternating Reverse Lunge

Hold a dumbbell in each hand making sure your arms are straight. Brace your core and take a step back until the balls of your toes are in contact with the floor. Lower your torso until your knee is an inch off the ground. Reverse the movement and return to your starting position and repeat.

3) Goblet Squat

Facing your body forward hold the dumbbell with both hands, with the dumbbell at the top of your chest with both hands on the dumbbell. Lower your bum so that is parallel to the floor or lower. Keep your back straight and chest up as your work through a full range of motion. Extend your knees and go back to the start position.

4) Bent-over row

Hinge at the hips so that your body is parallel to the floor. Keep your torso straight and have your knees slightly bent. Hold the dumbbells in both hands and ensure arms are fully extended. Bend your elbows and lift both dumbbells up, keeping your elbow close to the body. Bring the dumbbells back to the start position.

5) Single-Arm Bench-Supported Bent-Over Row

Like the bent over row, but you are going to do one arm at a time. This is a terrific way to test the strength difference between the left and right arm. Make sure when your arm and leg is placed on the bench that your back is straight.

6) Bicep Curl

Stand with your feet shoulder-width apart, shoulder blades squeezed, and palms facing forward, keeping your elbow behind you. For best results you should slowly lower the weight to increase tension.

7) Curtsey lunge

A great exercise that when done correctly works muscle that are ridiculously hard to target. The back leg will cross behind the front leg and cause you to lower your body. Try and bend down as deep as you can.

8) Overhead squat

Hold one dumbbell vertically above your head with your arm fully extended. Your arm should be touching your ear, with your palm turned inwards. Squat down as low as you can and avoid your hand going forward by keeping your hand in in line with your ankles.

9) Dumbbell snatch

Start with dumbbell in your right hand, slight bend in your knees so that the dumbbell is on the floor with your shoulders above your bum, and bum above your knees. Slowly stand up and increase the speed by jumping up in the air to push your hips forward.

10) Dumbbell clean

One of the major muscle groups this exercise works is your legs, but you will also work your back, core, arms, shoulders, calves and many more muscles. Your left foot and right foot should be facing forward.

11) Side lunge

Stand with your feet wider than shoulder width, with both feet facing forward. Start by bending your left leg, while keeping your right leg straight. Try to bend your left leg till your bum is lower than your knee. If you have not got the flexibility to work to this range, then bend as low as you can. Return to the start position and change legs.

12) Bulgarian split squat

Hold your dumbbells in both hands. Start with the shoelace of your right foot on the bench, while having a gap of two shoulder widths between your front and back legs (front way). The width of your feet should be shoulder width apart. Lower your body by bending your front leg until your back leg is 1-2 inches from the floor. Keep your body leaning forward slightly. Return to the start position by straightening your leg.

13) ATG split squat

Hold your dumbbells at the side of your body. Adopt a long stance with your feet, approximately two shoulder widths (length of stance). Your feet should be shoulder width apart. Bend your front leg and push your knee as far forward as you can without your front heel coming off the floor. The back of your thigh should be resting on your calf, and your back knee should be 1-2 inches from the floor. Return to the start position and repeat.

14) Incline dumbbell bench press

Adjust the angle of the bench to 30-45 degrees. Sit on the bench with your dumbbells on your legs. As you lie back push the dumbbells into the start position by pushing the dumbbells into air above your shoulders with your knuckles facing the ceiling. From this position lower your arms downwards until your elbows are level with your back and at a 45% angle. From the bottom position extend your arms until you are back in the start position.

15) Dumbbell lunges

To find your start position bend down on one knee like you are about to propose. Ensure that your front leg is bent to 90 degrees and your back knee at 90 degrees. Stand up and ensure that your feet stay where they are. Hold the dumbbells by your side and bend your front leg until back leg is 1-2 inches from the floor. Return to the start position and repeat.

16) Dumbbell lunge and reach

The start position is the same as for the dumbbell lunges. However, you are only going to bend your front leg 20-30 degrees and keep your back leg straight with the heel of your back leg off the floor. Also, instead of keeping your body upright and dumbbells by the side like on a dumbbell lunge, you are going to bend forward at your hips and bring your dumbbells level with the ankle of your front leg. Return to the start position and repeat.

17) Dumbbell lunge and rotate

The start position and the movement is the same as number 15, but you will hold one dumbbell instead of two. Once your back leg is 1-2 inches from the floor, extend your arms in front of your chest while holding the dumbbell. Rotate your body to the left without your hips moving, and then rotate your body to the right. Ensure that you do not move your arms. Your arms should only point right and left because your body has rotated, rather than moving your arms right and left.

18) Shoulder press

Start with your bench in highest position so that it is angled at 90 degrees. Sit with your back against the bench, and the dumbbells on your legs. Lift the dumbbells above your head into the start position with your palms facing forward. Lower your dumbbells to your cheeks, with your elbows at 90 degrees. Lift the dumbbells back up to the start position.

19) Lateral raises

Hold your dumbbells by your side and raise your dumbbells up to the side of your body. Ensure you have a slight bend in your elbows and raise your arms till they are parallel to the floor. As you are raising your dumbbells make certain that your body remains still, so that you are relying on your shoulder strength to raise the dumbbells. As you lower the dumbbells back to the start position, apply some force to resist the dumbbells dropping due to gravity.

20) Dumbbell push press

An alternative to the standard shoulder press exercise. You will burn more calories because you are using your legs. Make sure you are using a weight that you cannot press with your arms. The weight needs to be so heavy, that without your legs you will not be able to press the weight. When you use your legs make sure you bend your knees slightly and then drive up with your legs while extending your arms.

21) Stiff legged deadlift

This exercise works the back of your legs. Keep a slight bend in your knees and lean forward like you are taking a bow. Keep your back straight and make sure your knees do not continue to bend throughout the exercise. Return to the start position.

22) Rear delt fly’s

Start with your knees bent and upper body leaned forward as though bowing on stage. Start with your dumbbells under your chest and keep your back straight. Raise your arms sideward till level with your shoulders. Do not rock your body. Return to the start position under control.

23) Dumbbell split jerk

This is an advanced exercise and should be one you work up to once you can do the main lifts like squat, dead lifts, overhead squat, and push press.

Start with the dumbbells on your shoulders, dip your knees and make sure that you do not bend forward at hips as you bend your knees.

Drive your legs and jump as high as you can, and once your feet are in the air, move one leg forward and the other backward, while extending your arms. When you land on your feet your arms should reach full extension at the same time.

24) Dumbbell bench press

Lie on your back with feet on the ground and dumbbells above your shoulders. Lower the dumbbells down until your elbows are level with your body. Your elbows should be at a 90-degree angle with your knuckles facing the ceiling. Push up until you return to the start position.

25) Skull crushers

Start by lying down on a bench with your feet on the floor. Your arms should be straight with your dumbbells above the shoulders. Lower your dumbbells toward your head. Make sure that you lower by bending your elbows only, to ensure you isolate the muscles at the back of your arms. When you have fully bent your arms return to the start position.

26) Overhead triceps extension

Start with your arms above your head. You can use one or two dumbbells for this exercise. Hold your dumbbell in both hands and bend your arms at your elbow until your arms are fully bent. You must lower the dumbbells under control. Reverse this movement by extending your arms at your elbow. You should feel the muscles in the back of your arms working.

27) Upright rows

Start with arms by your side and dumbbells in both hands. Raise the dumbbells as high as you can. The dumbbells must remain below your wrists, with your elbow pointing to the ceiling. Return to the start position and repeat.

28) Pec fly’s

Start with the dumbbells above your chest. Lower the dumbbells and keep a slight bend in your arms. Lower till the dumbbells are level with your shoulders and then return to your start position.

29) Dumbbell deadlift

Start with your feet hip-width apart with a pair of dumbbells in your hands. Start with the dumbbells on the floor, knees bent and lower than your bum, and keep your shoulders above your bum. Raise the dumbbells by extending your legs until your standing upright. Return to the start position, and make sure your back remains straight when lowering and standing.

30) Zottman curl

Start with the dumbbells by your side with your palms turned towards your legs and elbows by your side. As you raise your hands up rotate your forearms so that your palms are facing up. Once your arms are fully bent, rotate your forearms so that your palms are facing down towards the floor. Once in this position lower your arms back to the start position, and repeat for the desired amount of reps.

How did you find these 30 dumbbell exercises? I would love to hear your thoughts in the comments section.

These exercises are a combination of compound exercises for weight loss, and toning exercises that are isolated.

Let me know which exercise you find the hardest in the comments section.

Some of these exercises are technical, so if it is your first time doing them try to do it in front of a mirror or get someone to film you using your form.

This way you can check out your form and adjust.

Don’t be put off by the complexity of some of these exercises. I know that you can master your form using the advice in this article.

You got this!

With love, from your personal trainer Gerald.