30 Dumbbell Exercises - Image

Dumbbell exercises are perfect for "at home workouts for women" or new moms who can't find the time to make it to a gym to exercise. 

But here is the good news. There is absolutely no need for a gym with a simple pair of dumbbells.

With the exercises on this list, you can combine a few different dumbbell exercises to create the perfect full-body workout that burns calories and torches fat. 

Just go down the list and find an exercise for the specific body parts or muscle groups you want to target. 

Get ready to develop your strength, endurance, balance, and flexibility with these dumbbell exercises. 

30 Best Dumbbell Exercises

30 Dumbbell Exercises to Try

Bent Over Row Alternating 

One Arm, One Leg Row

Curl to Press

Rotational Press

Shoulder External Rotation

Side-Shoulder External Rotation

Ball Dumbbell Cobra




L-Raise to Press

Shoulder Scaption

Incline Chest Flys

Chest Press

Bicep Curls

Incline Triceps Extension

Renegade Row

Crunch Chop

Romanian Dead Lift

One Leg RDL

Front Squat

Goblet Squat

Plie Squat

Overhead Squat

Lateral Squat


Forward Lunge

Box Lunge

Kneeling One-Leg Lift

Farmers Walk


There you have it!

30 best dumbbell exercises for your home workouts. With these new exercise ideas, you'll never get bored using dumbbells again. You can do different arms, back, and leg exercises in each workout to keep things fresh and challenging.

If you are up for a challenge, also check out this 20-Minute Dumbbell Workout Routine.

READ THIS NEXT: 50 Best Bodyweight Exercises for Women

What's your favorite dumbbell exercises from the list? Let me know in the comment below.


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