Dumbbell Workouts

Beef up your whole body with these dumbbell exercises.

This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go.

Dumbbells are the most accessible free weights so they’re the first most people tend to try, either in the gym or as part of a home workout. They’re also among the most versatile weights you can use, and even if you usually gravitate towards the barbell to tackle big lifts like the back squat, deadlift and bench press, there are plenty of reasons to make sure you also find time for dumbbell exercises.

How to get started:

Dumbbells are available in two basic styles: fixed-weight and adjustable. Most fitness centers have many pairs of fixed dumbbells of varying weights.

If you’re working out at home, you may want to buy adjustable dumbbells. This way, you can add or remove the weighted plates depending on the exercise you’re doing.

Use a weight that allows you to do each of these exercises with the correct form while still holding tension in the muscles you’re focusing on.

What Are The Benefits of Dumbbell Exercise?

✓ Muscle Building
You can build muscle with dumbbells using heavier weights. Increasing muscle mass helps burn more calories throughout the day, since a pound of muscle burns more calories than a pound of fat. The Centers for Disease Control recommends combining resistance training that builds muscles with cardio exercises. You can bodybuild with dumbbells or just tone muscle.
✓ Cardio Health
Using dumbbells to raise your heart rate helps you improve cardiovascular health. Starting at a slower pace, beginners to exercise can improve cardio stamina by using lighter weights for 30 minutes or longer. Raising the rate at which you use the dumbbells can move your heart rate into the aerobic zone, providing even more cardio benefit. Frequent aerobic exercise also helps improve blood cholesterol.
✓ Weight Loss
Using dumbbells to create aerobic workouts helps you burn calories by raising your heart rate. Using aerobic exercise to lose weight decrease your risk of diseases and conditions such as diabetes, coronary heart disease, stroke, lower back pain and high blood pressure. This type of weight loss workout not only burns calories, but improves muscle strength, muscular endurance and heart health.
✓ Muscular Endurance
If you participate in sports, you can use dumbbells to improve muscular endurance, or your ability to use your muscles over time, such as during a tennis match or volleyball game. You use less weight and perform more repetitions of each exercise when doing muscular endurance workouts than when doing bodybuilding exercises.
✓ Bone Health
Weight-bearing exercises help to increase bone density, decreasing your risk of a fracture. Dumbbells are an ideal way to improve bone health for seniors, because you can use them sitting or lying down and choose weights that are easy to lift and manipulate.

App Features:

✓ Simple Interface Design
✓ Weekly Workout Schedule
✓ Simple and Effective Exercises
✓ Each Exercise Has a Description and a Picture
✓ 100% Free App! No locked features

Dumbbells let you train your muscles through a larger range of motion.

If you find yourself in a gym so bare-bones that the dumbbells you have still aren’t heavy enough to provide enough challenge, simply perform your reps more slowly. In your race for bigger gains, slow and steady sometimes is the fastest path.

How it works: Follow the schedule, or feel free to adjust it to meet your personal needs (for example, rest on Wednesdays instead of Sundays or reduce the number of weekly workouts if you're a fitness newbie). The only guideline is to perform the workouts in the same order, if possible.