19 Best Dumbbell Exercises to Target Every Muscle Group

Benefits of Floor Presses

While I generally recommend purchasing a bench for your home gym, I love floor presses for the simple fact that they bring all the benefits of bench press without requiring a purchase. Adding floor presses to your dumbbell workout routine will increase strength in your chest, triceps, deltoids. 

How to Do a Floor Press

1. Start by lying on the floor with one dumbbell in each hand
2. Hold the dumbbells directly over your chest with your elbows resting on the floor at 45 degrees
3. Push the dumbbells up over your chest until they meet in the center and then slowly return to your starting position.

Benefits of Dumbbell Flys

Most people use this move for aesthetics since it’s one of the only exercises that can isolate the upper and lateral pec muscles. However, the dumbbell fly also increases overall upper body strength and teaches you how to move your scapula (shoulder blades) in a healthy pattern.  

How to Do a Dumbbell Fly:

1. Start lying on your back with your upper back on the edge of a bench.
2. Hold a dumbbell in each hand with your arms extended over your chest
3. Slowly lower your arms out to the side, being careful not to let the dumbbells go past your shoulders. 
4. Return to the starting position and repeat. 

Upward Chest Fly

Like the dumbbell fly, the standing upward chest fly also involves training the pecs while your elbows remain nearly extended. 

Benefits of Standing Upward Chest Flys

Upward chest flys contribute to well-developed pec muscles. They also strengthen your anterior deltoids (front of your shoulders).

How to Do a Standing Upward Chest Fly

1. Seated on a bench, hold dumbbells by your side with your palms facing forward (underhand grip).
2. Keeping your core engaged, bring the dumbbells up on a diagonal to meet in front of your chest.
3. Slowly lower back to the starting position and repeat. 

Benefits of Dumbbell Bent Over Rows

This is one of the best muscle-building exercises for your back. It targets your entire back, from your traps to your lumbar muscles, thanks to the hip-hinge position. It’s an extremely functional exercise—one you mimic doing everyday activities such as picking up a heavy box from the ground.  

How to Do a Dumbbell Bent Over Row

1. In standing, hold one dumbbell in each hand by your side.
2. Start by bringing yourself into a hinge position, to do this bend at the waist to 45 degrees, keeping the core tight, back flat and knees slightly bent.
3. Bring the dumbbells up towards your ribcage, squeezing behind the shoulder blades. 
4. Return to the starting position and repeat. 

RELATED: Best Back Exercises

Benefits of Seated Dumbbell Reverse Flys

In addition to sculpting your back muscles, seated reverse flys reinforce healthy scapular movement (movement of the shoulder blades) through repeated contracting and releasing. Doing the movement seated eliminates pressure on the lower back and hamstrings. 

How to Do a Seated Dumbbell Reverse Fly:

1. Sitting on the edge of a chair or bench, hinge forward at the hips until your body is at 45 degrees.
2. Hold dumbbells by your side with palms facing each other.
3. Bring your arms up to the side, palms down, like you are flapping your wings, squeezing behind the shoulder blades as you lift. 
4. Return arms to starting position and repeat. 

Benefits of Dumbbell Renegade Rows

A challenging exercise, renegade rows dually target the upper back and the core. Core engagement and stability are key. Your legs and glutes will also engage, making this a full-body strengthening exercise. 

How to Do a Dumbbell Renegade Rows:

1. With dumbbells on the floor, prop yourself up into a plank position, hands on the dumbbells. 
2. Make sure your wrists are stacked directly under your shoulders. 
3. Holding a plank bring one arm up into a row, using the muscles of the core and back to maintain stability. 
4. Return the dumbbell to the floor and repeat on the other side. 

Benefits of Dumbbell Bicep Curls

Curls help you build bigger biceps, yes, but they also strengthen the muscles needed to stabilize your wrist and elbow joints, as well as increase grip strength. 

How to Do a Dumbbell Bicep Curl: 

1. In standing, hold dumbbells in front of your body with palms facing away from you.
2. Keeping your core tight with a slight bend in the knees, bend at the elbow to bring the dumbbells up towards your shoulders. 
3. Return to the starting position and repeat without changing your body position.

Benefits of Hammer Curls:

Hammer curls target your biceps and forearms just like regular dumbbell curls, but because of the angle of the lift, your forearms and wrists get more recruitment. 

How to a Do Hammer Curls: 

1. In standing, hold a dumbbell in each hand by your side with palms facing your body. 
2. Bring your hands up towards your shoulders, bending at the elbows. 
3. Return to the starting position and repeat. 

Benefits of Lying Skullcrushers

This is a push exercise that isolates your triceps, which translates to any other pushing exercises, as well as tons of everyday activities. Also, when done correctly, skull crushers help stabilize the elbow by strengthening the muscles that surround the joint.  

How to Do a Lying Skull crusher:

1. Lying on the floor, hold one dumbbell with both hands, palms on each side. 
2. Start with the dumbbell directly over your face and slowly bend at the elbows lowering it above your head. 
3. Extend the dumbbell back up towards the ceiling and repeat. 

Benefits of Standing Tricep Extensions: 

In addition to strengthening and building muscle in your upper arms, standing triceps extensions are great for practicing core engagement: With your arm overhead, make sure to keep your pelvis tucked to prevent your lower back from hyperextending. This exercise also helps with flexibility in your lats (the large muscles along your back that run from your rib cage to your hips).

How to Do a Standing Tricep Extension:

1. In standing, hold the dumbbells by your side with your palms facing your body. Hinge forward, keeping your elbows close to your hips. 
2. Extend your arms straight behind you squeezing through the triceps at the end of the movement. 
3. Bend the arms, bringing the dumbbells back towards your shoulders and repeat for reps. 

Benefits of Seated Shoulder Press

The primary benefit of the seated shoulder press versus its standing counterpart is that sitting down for the pressing motion reduces the possibility of compensation in the core. That is, you get all of the benefits of standing presses—shoulder strength and development—with a lower probability of hyperextending your back and tricking yourself into thinking you can move more weight than you really should.   

How to Do Seated Shoulder Press:

1. Sitting on the edge of a bench, box, or chair, hold a dumbbell in each hand at shoulder level with your palms facing forward. 
2. Holding your arms out to the side at 90 degrees slowly push up overhead until the arms are straight. 
3. Bring back down to shoulder level and repeat. 

Benefits of Lateral Delt Raises

Lateral delt raises can help you build boulder shoulders, for sure, but more importantly, they strengthen the muscles that protect your shoulder joint; reinforce core engagement, and emphasize elbow stability. 

How to Do Lateral Delt Raises: 

1. In standing, hold dumbbells by your side, palms facing your body.
2. Keeping your core tight with knees slightly bent, lift the dumbbells up to the side until you reach shoulder height. Maintain the angle of your elbow throughout the lift. 
3. Return to the starting position and repeat. 

Benefits of Dumbbell Romanian Deadlifts

Romanian deadlifts isolate the hip hinge, resulting in intense activation of the hamstring muscles and glutes. This helps form developed legs, as well as increase strength for power-based exercises like cleans and box jumps. 

RELATED: Dumbbell Leg Workout  

How to Do a Dumbbell Romanian Deadlift:

1. In a hinge position, arms straight towards the floor hold a dumbbell in each hand, palms facing your shins.
2. Keeping a slight bend in the knees with your core engaged bring yourself to standing squeezing through the glutes.
3. Hinge forward to return to the starting position and repeat. 

Benefits of Dumbbell Front Squats

The benefits of any type of squat are many, ranging from hip and ankle mobility to lower body strength and core stability. Front squats in particular require more engagement from the core and upper back.

How to Do Dumbbell Front Squat:

1. Stand with your feet shoulder-width or hip-width apart, feet slightly turned out. Hold a dumbbell in each hand, resting one head of the dumbbell on your shoulder. Point your elbows out in front of you. (Another variation is the goblet squat, where you hold just one dumbbell with both hands in front of your chest.)
2. Sink your hips back into a squat as if you are going to sit in a chair. Make sure to keep your back straight during the entire descent. 
3. Keeping your weight in your heels return to standing, squeezing the muscles of the glutes as you stand. 

Benefits of Dumbbell Walking Lunges

Life happens one leg at a time. Walking lunges train your lower body in patterns it’s likely to see in real life. Plus, the applications are endless. You can use heavy dumbbells to build strength, or you can toss high-volume sets of walking lunges into HIIT dumbbell workouts for conditioning. 

How to Do Dumbbell Walking Lunges:

1. In standing, hold a dumbbell in each hand by your side.
2. Taking a big step forward bring yourself down into a lunge, lowering the back knee towards the floor. 
3. Shift your weight into your front foot and step forward with the other leg to continue lunging across the room. 

Benefits of Russian Twists 

This exercise targets your oblique muscles, which most core exercises don’t do. However, it still recruits your other abdominal muscles as well as your hip flexors to promote overall strength and stability in your core. 

How to Do Russian Twists:

1. Sit on the ground with your knees bent and feet flat on the floor.
2. Hold one dumbbell in both hands in front of your body and lean back until you feet your core working to keep you from falling backwards.
3. Twist your body to one side, bringing the dumbbell towards the floor.
4. Return to center and repeat on the other side. 

Benefits of Woodchoppers

Few exercises train rotational movement patterns like woodchoppers. This exercise teaches you how to move your body through an extended range of motion without compromising the stability of your spine. It also strengthens your arms, shoulders, core, and upper back. 

How to Do a Dumbbell Woodchopper: 

1. Stand with your feet hip width apart holding a dumbbell in both hands in front of your body. 
2. Rotate to one side, bending the knee to bring the dumbbell to the outside of your leg. 
3. Keeping the core tight, bring the dumbbell across your body above your opposite shoulder, straightening the legs as you do this. 
4. Repeat on the same side and then switch sides.