Compound exercises train multiple muscles and involve two or more joints. Because they train a larger percentage of the muscles, they are more useful for strength development and allow for more efficient training.
A barbell is typically the go-to tool for compound lifts, but what if you only had dumbbells?
Below, we’ll discuss six compound dumbbell exercises, briefly explain their benefits, and cover some tips for better training.
Table of Contents
Main Takeaways
Six Compound Dumbbell Exercises
1. Goblet Squat
Muscles worked: quadriceps, glutes, midsection, upper back, and shoulders
The goblet squat is a functional movement that primarily trains the quadriceps but also forces your upper body to contribute and hold the weight in position. (1)
Pro tip: Control the descent and sit back into your heels while keeping the weight (dumbbell or kettlebell) over your center of gravity. Go down until your elbows are next to the inside of your thighs.
2. Chest Press
Muscles worked: chest, shoulders, and triceps
The chest press is one of the best compound dumbbell exercises for a big chest. You can perform it on a flat bench to primarily target the middle chest or on an incline of 15-45° to work the upper chest.
Pro tip: Slowly lower the weights as much as possible without experiencing shoulder pain. You should feel a stretch in your chest at the bottom.
3. Bent-Over Row
Muscles worked: upper and lower back, midsection, biceps, and forearms
Bent-over rows are a classic back-builder. Dumbbells allow both sides of your body to work independently, which is a great way to gain muscle more evenly and side-step muscle imbalances.
Pro tip: Slowly extend your arms on the way down and protract your shoulders a bit at the bottom position to stretch your lats better.
4. Shoulder Press
Muscles worked: shoulders, triceps, upper chest, and midsection
Last but not least, on our list of compound dumbbell exercises, we have the shoulder press, a fantastic movement that overloads the shoulders, triceps, and upper chest.
Pro tip: Lower your elbows slightly below shoulder level on each rep. Also, control the weight on the way down through the negative to put your shoulder muscles under more tension.
5. Lunge
Muscles worked: quadriceps, hamstrings, glutes, and midsection
Lunges are fantastic for training one leg at a time and improving your balance.
Depending on your stance width, you can influence muscle activation: a shorter stance with more knee flexion trains the quads more, whereas a longer stance shifts the emphasis on the hamstrings and glutes.
Pro tip: Plant the front foot flat on the ground before sinking into a lunge. Like with goblet squats, control the movement and pause briefly at the bottom before pushing back to the top.
6. Romanian Deadlift
Muscles worked: hamstrings, glutes, back, midsection, and forearms
Romanian deadlifts are a variation where you hinge at the hips and lean forward as much as possible while keeping your lower back neutral. When combined with a slight bend in the knees, you keep tension on your hamstrings. (2)
Pro tip: Look forward the entire time unless it bothers your neck. Doing so helps you maintain an arched back, which helps keep the tension on your hamstrings.
Strengthen your upper body with a solid back workout that complements your chest, triceps, and overall fitness routine.
For a powerful addition to your routine, check out these dumbbell lat exercises you can do at home to help build width and definition in your back.
Click here to learn how to properly stretch your chest. Click here to learn more about chest and tricep dumbbell workouts. Click here to learn the top 5 bicep exercises.
Click here to learn more about circuit training. Click for more tricep dumbbell workouts. Click to learn the best shoulder workouts for a broader look. Click to learn more about hyperextensions.
Philip Stefanov
Philip is a fitness writer, blogger, certified personal trainer, and the founder of ThinkingLifter.com. He trained at BioFit College, and has spent the last nine years writing fitness content and training men and women in the gym, as well as online. His passion is fitness and exercise, and helping others improve their fitness and wellness.
References
1) Davis, N. (Last Reviewed: 2022, June 28). How to do a goblet squat the right way. Healthline. https://www.healthline.com/health/fitness-exercise/dumbbell-goblet-squat
2) How to do Romanian deadlifts. (n.d.). PureGym. https://www.puregym.com/exercises/legs/hamstring-exercises/deadlifts/romanian-deadlift/