Dumbbells Workout at Home for Beginners

Dumbbell Workout at Home

Who says we need a fully-stocked gym to have an effective workout? A dumbbells workout at home for beginners is a lot simpler than you think! This workout is quick, effective, and will help you burn fat and build lean muscle.

Because the fact is, all you need are a couple of dumbbells, a bit of floor space, and the right mindset.

So, if you’re looking for a dumbbells workout at home for beginners, then look no further. Today, we’ll go over everything you need to do.

Ready? Let’s jump right in.

The Dumbbells You Will Need

For the best possible training experience, you should purchase two to four sets of dumbbells.

See our recommendations below:

Best Dumbbells and Rack for Home
Best Dumbbells and Rack for Home

It is best to have two light sets of dumbbells for smaller muscles (biceps, triceps, shoulders), and two heavy sets of dumbbells for larger muscles (back, chest). That way, with only fours sets of dumbbells, you don’t have a full room packed with 30 dumbbells. And more importantly, it’s not necessary to achieve a really great workout.

The dumbbells you purchase are based on your experience and fitness level. The guidelines above are accurate and tested.

The key is to keep it simple!

Four sets of dumbbells are a good idea because they allow you to cover more exercises. For example, you can use the 10-pound dumbbells for exercises that work smaller muscles like your arms and shoulders. And use the 25-pound dumbbells for larger muscles like your back.

The Dumbbells Workout at Home For Beginners

Here is the dumbbell workout at home for beginners:

ExerciseRepsDumbbellDetails / Description
Classic Push-ups15-30 RepsN/AClassic push-ups
Bench Push-ups10-15 RepsN/ABody slightly elevated w/ hands on a low table
One-arm Rows6-12 Reps20#From horizontal position, lift dumbbell to the up position.
Two-arm Rows15-20 Reps10#Feet on ground, Hand on high table or kitchen counter
Side Raises6-12 Reps10#Start w/ Dumbbells at your side, and lift straight out
Standing Press6-12 Reps10#Start w/ Dumbbells in up position, extend straight above you.
Standing Extensions6-12 Reps20#Start with dumbbell above head, and lower behind your head.
Bench Dips6-12N/AWith hands on a table, lower yourself till upper arms parallel to floor.
Dumbbell Curls6-12 Reps20#Perform curls with left and right arms in unison.
Hammer Curls6-12 Reps10#Perform curls with each arm in unison, but no rotation.
Crunches20-30 RepsN/AArms crossed over your chest, and squeeze the abs to the up position
Flutter Kicks10-20 RepsN/ALay flat, hands under butt, perform scissors with legs straight.
Bodyweight Squats6-12N/AKeep your back straight, arms forward, slowly squat.

The Best Exercises For Each Muscle Group

Here are the most effective movements for every muscle group:


Push-Ups – one of the most versatile exercises you can do for your chest, shoulders, and triceps. 

See more exercises at home chest workout.

Classic Push-ups


One-Arm Rows – an irreplaceable exercise that should be in every dumbbell workout at home for beginners. 

Two-Arm Rows – Similar to one-arm rows, but offering a bit of variation.

See more exercises at home back workout.

One-Arm Dumbbell Rows


Dumbbell Side Raises – an exercise that isolates and strengthens your middle deltoids.

Dumbbell Front Raises – an excellent isolation exercise for your front delts.

Standing Dumbbell Press – this movement helps strengthen your core and develop your shoulders, triceps, and upper chest.

See more shoulder exercises here.

Iron Cross Shoulder Workout


Dumbbell Curls – a classic exercise that strengthens and develops your biceps.

Hammer Curls – a variation of dumbbell curls that work the bicep with a slightly different angle.

See more bicep work at home arm workout.

Alternating Dumbbell Curls


Dumbbell Extensions – a great movement that strengthens your triceps and puts great emphasis on the medial and lateral heads.

Dumbbell Kickbacks – when done correctly, this exercise trains your entire tricep and puts a lot of emphasis on the long head.

Tricep Dips – these are a great variation to dumbbell extensions, and work your inner triceps.

See more bicep work at home arm workout.

Tricep Dumbbell Kickback


Crunches – one of the easiest and most effective exercises you can do for your rectus abdominis.

Flutter Kicks – a great exercise to work your abs, and don’t require any type of equipment.

See more ab exercises at home ab workout.

Abs for Quick Home Workouts

Scissors for Ab Exercises


Bodyweight Squats – a movement that strengthens your quads, hamstrings, and glutes. And the best part is, all you need is a bit of free space to do it.

How to Perform Bodyweight Squats

The Incredible Benefits of Working Out At Home

Dumbbells Workout at Home for BeginnersWorking out at home offers some fantastic benefits, which makes it a viable alternative to gym training. Here are three of them:

1. You Don’t Need a Gym Membership

The gym membership might seem insignificant, but the costs add up, especially when you factor in other expenses such as:

  • Commuting to and from the gym
  • Paying a maintenance fee (which many gyms have);
  • Spending money on the protein bar;
  • Training at home is free and, over a year, saves you quite a bit of money.

2. You Can Train Anytime You Want, Even In Bad Weather

Whether you enjoy early morning workouts or late at night before going to bed, training at home is incredibly convenient. What’s more, you don’t have to worry about the weather and how it might impact your workouts or commute.

3. You Can Train Just As Effectively At Home

Prevailing wisdom suggests that we need all sorts of fancy gym equipment to have productive workouts. But, plenty of people have been able to train just as effectively at home with no equipment or with only the most basic of things. (1)

With that said, having a good home workout plan is always a benefit because it will play a vital role in your overall success. And having two sets of quality dumbbells is very useful, as it gives you a great range of exercises. (2)

And if your hamstrings are tight, you might consider a simple hamstring workout at home to improve tightness.

Also check out some other workouts and exercises at home:

Click to return to more dumbbell workouts, or to see our home workouts video library.

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David Williams

A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.

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  1. Fetters, K. A., Millard, E., Groth, L., Bedosky, L., Chai, C., Sullivan, K., & Asp, K. (n.d.). A complete guide to at-home workouts. EverydayHealth.com. https://www.everydayhealth.com/fitness/everything-you-need-to-know-about-working-out-at-home/
  2. Rogue dumbbells – weight training – rubber hex. Rogue Fitness. (n.d.). 

Click to see our medical disclosure.