30 Best Dumbbell Exercises for at Home Workouts

The ultimate list of dumbbell exercises and workouts you can do anywhere at home or the gym.

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
  • T-Raise
  • Y-Raise
  • L-Raise
  • 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
  • Step-Up
  • Forward Lunge
  • Box Lunge
  • Kneeling One-Leg Lift
  • Farmers Walk


There you have it!

30 best dumbbell exercises to sculpt your arms, legs, glutes, chest, back, and core — and the best part is you can do them anywhere.

With these new dumbbell workout 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.

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