In 2023, we are all running from one thing to the next. Most people I know have never felt busier. Finding time for the gym between commutes, kids, and second jobs can be challenging. Whether you’re a busy professional, a parent with a hectic schedule, or just someone who prefers the convenience of working out at home, there’s good news – you don’t need a fancy gym or expensive equipment to achieve a great workout. 

This article covers several options for an effective home dumbbell workout – no bench required. All you need is a pair of dumbbells to get a full body workout in the comfort of your home.

Benefits of Dumbbell Training

Working out with dumbbells offers a wide range of benefits, making them an effective tool for strength training the entire body. Below are some key advantages.

Muscle Engagement: Dumbbells require greater stabilization than fixed machines, engaging more muscle groups for various exercises. This results in a more comprehensive and functional workout as your body controls and balances the weights.

Versatility: Dumbbells can be used for dozens of exercises, targeting all the major muscle groups for full-body workouts. Dumbbells allow for a well-rounded fitness routine, from compound movements like squats and rows to isolation exercises like bicep curls and lateral raises.

Range of Motion: Dumbbells allow for a full range of motion, which can contribute to improved mobility and joint health.

Functional Strength: Many dumbbell exercises mimic real-life movements, promoting functional strength. This benefits everyday activities and sports requiring strength, stability, and coordination.

Adaptability: Dumbbells are adaptable to various fitness levels. Whether you’re a beginner, intermediate, or advanced lifter, you can easily adjust the weight to match your current strength and gradually progress as you become more experienced.

Cost and Space-Efficiency: Adjustable dumbbells are relatively inexpensive compared to large gym equipment. They also take up minimal space, making them ideal for home workouts or small fitness spaces.

Time Efficiency: Dumbbell workouts can be time-efficient, allowing quick transitions between exercises. This is useful for individuals with busy schedules who need effective workouts in less time.

Progress Tracking: Dumbbells make it easy to track progress by adjusting the weight incrementally. Whether you aim to increase strength, endurance, or muscle size, gradually increasing resistance through progressive overload helps you monitor your fitness journey.

What to Consider When Buying Dumbbells

Considering buying an adjustable dumbbell set so you can start working out at home? Here are a few more reasons why working out with dumbbells is an excellent option for most people.

Weight Range: Determine the weight range of the adjustable dumbbell set. Consider your current fitness level and future goals. Some sets offer a broader range of weight adjustments, allowing for progression as you get stronger. 

Weight Increments: Check the increments by which the weights can be adjusted. Smaller increments provide more flexibility in choosing the correct resistance for your exercises, especially for smaller muscle groups or when making gradual strength progressions.

Quick Adjustability: Look for a set that allows for quick and easy weight adjustments. A user-friendly and efficient adjustment mechanism saves time during your workout. The easier it is to adjust the dumbbells, the more likely you will use them.

Build Quality: Consider the build quality and materials used to construct the dumbbells. High-quality materials like steel or chrome are more durable than plastic.

Storage Space: Assess the storage requirements of the dumbbell set. Some adjustable dumbbells come with a dedicated storage rack or stand, while others may be stored individually. Consider the space available in your home gym.

User Reviews: Read user reviews and testimonials to get insights into other customers’ experiences. This can provide valuable information about a specific adjustable dumbbell set’s performance, durability, and ease of use.

Brand Reputation: Choose a reputable brand known for producing quality fitness equipment. Established brands like Rogue, Rep, and Titan often have a track record of providing reliable products and good customer support.

Muscles Worked With Dumbbells and Sample Exercises

Dumbbells are versatile strength training tools targeting lower and upper body muscles. Here’s a breakdown of the muscle groups that you can target with dumbbell exercises.

Chest Muscles:

• Dumbbell Floor Press: Targets the pectoralis major.
• Dumbbell Push Ups: Works the chest and triceps muscles.

Shoulder Muscles:

• Dumbbell Shoulder Press: Targets the deltoids.
• Lateral Raises: Isolates the medial deltoid.
• Front Raises: Targets the anterior deltoid.
• Shrugs: Focuses on the trapezius muscles.

Back Muscles:

• Dumbbell Rows: Engages the latissimus dorsi and upper back.
• Single-Arm Dumbbell Rows: Targets the lats and helps improve unilateral strength.
• Dumbbell Romanian Deadlifts: Works the entire posterior chain, including the lower back.

Bicep Muscles:

• Dumbbell Bicep Curls: Targets the biceps brachii.
• Hammer Curls: Engages the brachialis and brachioradialis muscles.

Tricep Muscles:

• Tricep Kickbacks: Focuses on the triceps.
• Overhead Tricep Extension: Engages the long head of the triceps.

Leg Muscles:

• Goblet Squats: Engages the quadriceps, hamstrings, and glutes.
• Lunges: Targets the quadriceps, hamstrings, and glutes.

Abdominal Muscles:

• Russian Twists: Engages the obliques.

Core Muscles:

• Renegade Rows: Works the lats and core simultaneously.

Forearm Muscles:

• Wrist Curls and Reverse Wrist Curls: Targets the forearm muscles.
• Farmer’s Walks: Engages the grip strength and forearms.

Looking for more dumbbell workouts? Check out these other articles!

• 9 Best Triceps Workouts at Home With Dumbbells
• Lower Chest Workout With Dumbbells Beginner’s Guide
• 7 Excellent Lower Back Exercises at Home with Dumbbells

How to Do Dumbbell Exercises

The below portion of this article is broken out by primary muscle group. I’ve included as many demonstration videos as possible to help explain how to do each exercise. Some exercise demonstrations use kettlebells, but will be performed in the same manner with dumbbells. 

Lats

There are a ton of options to target the lat muscles of the back using dumbbells.

Renegade Rows

Renegade rows are among the best compound exercises for simultaneously training the lats and core.

How to Do Renegade Rows

• Start in a plank position with a dumbbell in each hand.
• Row one dumbbell to your hip while balancing on the other arm.
• Lower the dumbbell and repeat on the other side.

Bent Over Dumbbell Row

The bent-over row doesn’t always get the credit it deserves for engaging the lower back muscles. The movement is primarily a lat exercise. However, holding the correct form throughout the exercise is challenging for the lower back and hamstrings.

How to Do Bent Over Rows

• The starting position will be with your feet shoulder-width apart, holding a dumbbell in each hand. Hinge at the hips by driving your butt back until you are just above parallel with the ground. Keep a neutral spine.
• You can perform alternating one-arm rows or rows with both dumbbells simultaneously. 
• Allow the elbows to flare out as you bring the dumbbells to your lower chest.
• Don’t let your arms hang freely at the bottom of the movement. Keep your lats engaged so the dumbbells don’t pull you down.

Single Arm Rows

Single-arm rows target the lats. The below video demonstrates this exercise using a bench, however, you can use any flat surface to perform this exercise.

How to Do Single Arm Rows

• Place one knee and hand on a sturdy surface.
• Hold a dumbbell in the opposite hand, arm extended.
• Pull the dumbbell toward your hip, keeping your elbow close to your body.
• Lower the dumbbell with control and repeat.

Biceps

Target your biceps without a bench with standing variations of the curl.

Standing Alternating Dumbbell Curls

The bicep curl is one of the most popular exercises for bicep muscle growth.

How to Do the Dumbbell Curl (Dumbbells)

• Stand up tall with your shoulders back and your eyes forward. Place your feet hip-width apart. Grip a dumbbell in each hand with your palm facing your leg.
• Keep your elbow stationary. Lift one of the dumbbells, rotating it as you lift so that your palm faces up (supinated) at the end of the range of motion.
• Squeeze your bicep at the top of the movement.
• Reverse the movement as you return to the starting position.
• Repeat on the other side, alternating arms each rep.

Hammer Curls

Dumbbell hammer curls target the brachialis. You can perform them standing, or seated in a chair.

How to Do Hammer Curls

• Grip the dumbbells with a neutral grip with your palms facing your body. Keep your spine neutral, chin up, and eyes forward.
• Keep your grip tight and your wrist straight. Raise the dumbbell toward your shoulder, keeping your elbow stationary.
• Lower the dumbbell back to the starting position. Resist the downward pull of the dumbbell in a slow, controlled manner.

Triceps

There are plenty of options to target the triceps using dumbbells. Though a bench isn’t required, using a chair for seated/supported variations of the below exercises can give you more options.

Dumbbell Overhead Triceps Extensions

Overhead triceps extensions are a popular bodybuilding exercise used to build the size and definition of the triceps muscles. The video depicts this exercise seated on a bench, but you could perform this exercise standing or seated in a chair.

How to Do Dumbbell Overhead Triceps Extensions

• Stand or sit on a chair with your feet shoulder-width apart and your spine neutral.
• Hold a dumbbell behind your head with both hands. Keep your elbows back and pointed up.
• Extend your arms, pushing the dumbbell overhead. Squeeze your triceps at the top of the movement.
• Reverse the direction to lower the dumbbell to the starting position.

Triceps Kickbacks

The triceps kickback is one of the best exercises for isolating the triceps with dumbbells. The good news is you can use a lighter weight and still get an effective workout. Skip the bench by using a chair, table, or other flat surface to balance your self. You can also perform this without any support by hinging at the waist and performing the kickback with two dumbbells simultaneously.

How to Do Kickbacks

• Hold a dumbbell in your left hand. 
• Place your right hand on a flat surface to stabilize yourself.
• Raise the elbow of the left arm above your rib cage.
• Extend your left arm backward. Maintain a tight core and neutral spine throughout.
• Briefly maintain the full extension of the elbow before reversing the movement to return to the starting position.
• Perform all reps on the left side before switching to the right.

Dumbbell Dips

Dips are a bodyweight exercise you can do from almost anywhere with nothing more than an elevated surface or a pair of dumbbells.

How to Do Dumbbell Dips

• Place two dumbbells on the ground parallel to one another.
• Grip a dumbbell in each hand. Place your feet out in front of you with your heels on the ground and your toes off the ground.
• Lower yourself so your arms form a 90-degree angle.
• Drive straight up through the palms.
• Pause briefly, squeezing your triceps. Then, reverse the movement to return to the starting position.

Chest

There are more options for dumbbell chest exercises using a bench, but that doesn’t mean you can’t get a killer chest workout without one.

Dumbbell Floor Press

The dumbbell floor press is a dumbbell exercise that targets the upper arms and pectoral muscles.

How to Do Dumbbell Floor Press

• Lie with your back and butt flat on the ground with your knees bent.
• Hold a dumbbell in each hand with your triceps and elbows flat on the ground.
• Press the dumbbells up, bringing them inward above your chest.
• Reverse the movement to return to the starting position.

Dumbbell Push-Ups

Dumbbell push-ups are one of the best dumbbell chest exercises to get a deep stretch of the upper chest.

How to Do Dumbbell Push-Ups

• Place a pair of dumbbells on the ground parallel to one another.
• Grip a dumbbell in each hand, then walk your feet back so you are in the high plank position.
• Lower your body until your chest is a few inches off the ground.
• Drive through your palms, reversing the movement to return to the start position.

Abs

Abs and core muscles can be targeted with bodyweight movements as well as dumbbell exercises for increased resistance.

Russian Twists

Russian twists target the abdominals and obliques.

How to Do Russian Twists

• Sit on the floor with your knees bent, holding a dumbbell with both hands.
• Lean back slightly, engaging your core.
• Twist your torso to one side, then the other, tapping the dumbbell on the ground each time.

Planks

Low planks are the original core strength workout. They are easy to program for progressive overload by adding a few seconds to your total plank time every time you do them. Though not a dumbbell exercise, planks can work your core without equipment.

How to do Low Planks

• Get back on the ground and lay flat on your stomach.
• Place your hands in front of you. Push your body up so that you are resting on your forearms. Place your toes on the ground, with your heels facing away from you.
• Keep your spine aligned and your eyes focused on the ground in front of you.
• Keep your abs tight, and don’t let your lower back dip.
• Imagine the ground is pushing you through your elbows to keep your body up.

Shoulders

Presses, lateral raises, and upright rows can all be performed with dumbbells in the standing position, providing plenty of options to hit the shoulders without a bench.

Dumbbell Shoulder Press

The dumbbell shoulder press can be performed standing or seated on a chair.

How to Do Dumbbell Shoulder Press

• Hold a dumbbell in each hand at shoulder height.
• Press the dumbbells overhead, fully extending your arms.
• Lower the dumbbells back to shoulder height.

Lateral Raises 

Lateral raises can be performed standing or seated on a chair.

How to Do Lateral Raises

• Stand with your feet hip-width apart, holding a dumbbell with a neutral grip in each hand by your sides.
• Raise the dumbbells out to the sides until they are at shoulder level.
• Lower the dumbbells back to your sides.
• Maintain a slight bend in your elbows and engage your core throughout.

Reverse (Bent Over) Lateral Raises 

The reverse bent over lateral raise targets the rear deltoids and can be performed using a chair.

How to Do Reverse (Bent Over) Lateral Raises

• Sit on the edge of a chair, holding a dumbbell in each hand. Place your feet in front of you while maintaining a knee bend. 
• Bend forward at the waist. 
• Raise the dumbbells out to each side.
• Lower the dumbbells back to the starting position underneath your knees.

Upright Rows

Upright rows target the anterior deltoids and can be performed using a pair of dumbbells, kettlebells, barbell, or EZ bar.

How to Do Upright Rows

• Hold a dumbbell in each hand with an overhand (pronated) grip.
• Stand with your feet hip-width apart.
• Pull the dumbbells up to chest height, keeping them close to your body.
• Lower the dumbbells back down to the starting position.

Lower Body

You have several options to incorporate several leg and lower body exercises using dumbbells into your home workout routine.

Goblet Squats

Goblet squats work the glutes, quads, and hamstrings.

How to Do Goblet Squats

• Hold a dumbbell close to your chest.
• Stand with your feet shoulder-width apart.
• Lower your body into a squat, keeping your back straight.
• Push through your heels to return to the starting position. 

Dumbbell Walking Lunges

Dumbbell walking lunges are a unilateral exercise that works the quads, hamstrings, and glutes.

How to Do Dumbbell Lunges:

• Hold a dumbbell in each hand, arms at your sides.
• Step forward with one foot, lowering your body until both knees are bent at a 90-degree angle.
• Bring the back leg forward.
• Repeat on the other leg.

Single-Leg Glute Bridge

The glute bridge isolates the glutes. You can perform this exercise as a bodyweight movement, or with a dumbbell.

How to Do the Glute Bridge

• Lay flat on the floor with your knees bent. Place a dumbbell over the hip of the right leg. Extend your left leg outward.
• Drive your hips off the ground. Squeeze the glute of that leg at the top of the range of motion. Lower your hips back to the ground.
• Perform all reps on one side before switching to the other side.

Dumbbell Reverse Lunges

Dumbbell reverse lunges are a good alternative to walking lunges when you have limited space.

How to Do Dumbbell Reverse Lunges

• Hold a dumbbell in each hand. Place your feet hip width apart.
• Take a step backward with one foot. Drop your knee of the leg you stepped back with to an inch or two above the ground.
• Bring the foot back to the starting position.
• Perform the movement on the other side. Alternate legs with each rep.

Bulgarian Split Squats

The Bulgarian Split Squat targets the glutes, quads, and hamstrings, and can be performed with dumbbells, kettlebells, or a barbell.

How to Do Bulgarian Split Squats

• Find a chair, box, or even a high curb. Hold a dumbbell in each hand. Place one foot on the elevated surface, with the sole of your foot facing upward.
• Place your front foot far enough away from the elevated surface to lower your body at a natural angle and not so far away that you can’t lower yourself. And not so close that you have to hinge forward to lower yourself.
• Keep your back straight and your body balanced on your front foot. Keep your chin up. Keep your eyes lowered to a place 10-20 feet away on the ground. Lower your body, bending your knee until you reach a comfortable depth. Then, drive upward through your heel until you reach the top of the movement.
• Keep your core tight and pause at the top. Don’t lower yourself again until you have regained your balance.

Dumbbell Romanian Deadlifts

Dumbbell RDLs target the posterior chain muscles.

How to Do Dumbbell RDLs

• Hold a dumbbell in each hand. Place your feet shoulder-width apart.
• Hinge your hips backward, keeping tension in your hamstrings as you lower the dumbbells to below the knees.
• Keep your spine neutral as you lower the dumbbells.
• Hinge your hips forward keeping the dumbbells close to your body as you return to the starting position.

Dumbbell Good Mornings

The dumbbell good morning targets the posterior chain muscles with a single dumbbell.

How to Do Dumbbell Good Mornings

• Start by holding a dumbbell behind your head.
• Stand with your feet shoulder-width apart.
• Hinge your hips backward to bend forward at the waist.
• Hold the dumbbell in place and your spine neutral as you drive your hips back.
• Bring the hips forward to reverse the movement and return to the starting position.

The above include only a fraction of the many exercises you can do with dumbbells that don’t require a bench. The options for a full body dumbbell workout unique to your fitness goals are limitless!

Home Dumbbell Workout No Bench: Upper/Lower – Push/Pull Routine

Below is a sample upper/lower – push/pull home dumbbell workout no bench required. Substitute the exercises with any exercise you prefer. You can adjust the reps and sets as needed for your fitness level and goals.

Day 1: Upper Body – Push

Warm-Up:

• 5-10 minutes of light cardio (jumping jacks, jogging in place).

Upper Body Push:

• Dumbbell Floor Press: 4 sets x 8-10 reps
• Dumbbell Shoulder Press: 3 sets x 10-12 reps
• Dumbbell Lateral Raises: 3 sets x 12-15 reps

Triceps Focus:

• Dumbbell Overhead Tricep Extensions: 3 sets x 10-12 reps
• Dumbbell Kickbacks: 3 sets x 12-15 reps

Core:

• Plank: 3 sets x 30-60 seconds
• Russian Twists: 3 sets x 15-20 reps on each side

Day 2: Lower Body – Squat and Deadlift Focus

Warm-Up:

• 5-10 minutes of light cardio and dynamic stretches.

Lower Body:

• Goblet Squats: 4 sets x 10-12 reps
• Dumbbell Romanian Deadlifts: 3 sets x 12-15 reps
• Walking Lunges: 3 sets x 12-15 reps per leg

Core:

• Russian Twists: 3 sets x 15-20 reps
• Leg Raises: 3 sets x 15-20 reps

Day 3: Rest or Active Recovery

Day 4: Upper Body – Pull Focus

Warm-Up:

• 5-10 minutes of light cardio and shoulder circles.

Upper Body Pull:

• Single-Arm Dumbbell Rows: 4 sets x 10-12 reps per arm
• Dumbbell Bent Over Rows: 3 sets x 12-15 reps
• Dumbbell RDLs: 3 sets x 10-12 reps

Biceps Focus:

• Dumbbell Bicep Curls: 3 sets x 12-15 reps
• Hammer Curls: 3 sets x 12-15 reps

Core:

• Planks: 3 sets of 2 minutes
• Bicycle Crunches: 3 sets x 15-20 reps per side

Day 5: Lower Body – Single-Leg and Stability Focus

Warm-Up:

• 5-10 minutes of light cardio and leg swings.

Single-Leg Exercises:

• Bulgarian Split Squats: 4 sets x 10-12 reps per leg
• Romanian Deadlifts: 3 sets x 12-15 reps per leg
• Step-Ups: 3 sets x 12-15 reps per leg

Stability and Core:

• Farmer’s Walk: 3 sets x 30-40 seconds
• Planks: 3 sets x 2 minutes

Day 6 and Day 7: Rest or Active Recovery

Feel free to adjust the weight based on your fitness level and progressively increase it as you get stronger. Always listen to your body, and if you’re new to exercising or have any health concerns, consult with a fitness professional or healthcare provider before starting a new workout routine.

Home Dumbbell Workout No Bench – Full Body Workout Routine

The below sample workout incorporates movements to target the body’s primary muscles in a single workout.

Day 1: Full Body

Warm-Up:

• 5-10 minutes of light cardio (jumping jacks, jogging in place).

Compound Movements:

• Goblet Squats: 4 sets x 10-12 reps
• Dumbbell Floor Press: 4 sets x 8-10 reps
• Dumbbell Rows: 3 sets x 10-12 reps per arm

Isolation Exercises:

• Dumbbell Lateral Raise: 3 sets x 10-12 reps
• Dumbbell Bicep Curls: 3 sets x 12-15 reps
• Tricep Dips (using a sturdy chair): 3 sets x 12-15 reps

Core:

• Plank: 3 sets x 30-60 seconds
• Russian Twists: 3 sets x 15-20 reps on each side

Day 2: Rest or Active Recovery

Day 3: Full Body

Warm-Up:

• 5-10 minutes of light cardio and dynamic stretches.

Compound Movements:

• Dumbbell Lunges: 4 sets x 10-12 reps per leg
• Romanian Deadlifts: 3 sets x 12-15 reps per leg
• Push-Ups: 3 sets x 10-15 reps

Isolation Movements:

• Lateral Raises: 3 sets x 12-15 reps
• Hammer Curls: 3 sets x 12-15 reps
• Tricep Kickbacks: 3 sets x 12-15 reps

Core:

• Leg Raises: 3 sets x 15-20 reps
• Bicycle Crunches: 3 sets x 15-20 reps per side

Day 4: Rest or Active Recovery

Day 5: Full-Body Dumbbell Workout

Warm-Up:

• 5-10 minutes of light cardio and leg swings.

Compound Movements:

• Dumbbell Bulgarian Split Squats: 4 sets x 10-12 reps
• Floor Press: 3 sets x 10-12 reps
• Renegade Rows: 3 sets x 10-12 reps

Isolation Movements:

• Hammer Curls: 3 sets x 12-15 reps
• Tricep Overhead Extensions: 3 sets x 12-15 reps
• Dumbbell Lateral Raises: 3 sets x 12-15 reps

Core:

• Planks: 3 sets x 2 minutes
• Mountain Climbers: 3 sets x 20-30 seconds

Day 6 and Day 7: Rest or Active Recovery

Feel free to adjust the weight based on your fitness level and progressively increase it as you get stronger. Always prioritize proper form over heavy weights, and if you’re new to exercising or have any health concerns, consult with a fitness professional or healthcare provider before starting a new workout routine.

Join the Outdoor Muscle Newsletter to get our free high-protein cookbook! Make sure to like and subscribe to the Outdoor Muscle YouTube Channel for more fitness content and exercise demonstrations!

If you enjoyed this article, you may also enjoy these other dumbbell exercise articles!

• 9 Best Triceps Workouts at Home With Dumbbells
• Lower Chest Workout With Dumbbells Beginner’s Guide
• 7 Excellent Lower Back Exercises at Home with Dumbbells