Dumbbell exercises are low-tech and require no special equipment. Lunges, curls, and other movements will strengthen you in the short term, leading to long-term benefits such as more energy and a more confident mood. By working out with dumbbells for 30 minutes twice a week, you can see results faster than with strict machine workouts at the gym.

Our favorite exercises, which are easy to learn and incorporate various muscle groups, burn calories and tone muscles. These full-body exercises also include some movements that you won’t find in typical workouts.

1) Lunges

Whether you’re doing straight lunges, side lunges, or walking lunges, these full-body exercises keep your whole body in motion.

How to: This is a basic exercise that can be performed in a variety of ways.

Standard lunges: Start standing straight with your feet together. Step forward and lower your body until you’re in a lunge position. Make sure your front shin and thigh are in line with your toes.

Side lunges: Step to the side and lunge down while keeping your front shin and thigh in line with your toes.

Walking lunges: Taking steps forward and backward, do a lunge into a chair pose.

2) Lying Chest Press

This is a great exercise that targets the chest and triceps muscles.

How to: To perform this exercise, lie with your back on the floor, palms facing down, and your abdominals engaged. Push the weight straight up until your arms are fully extended. Slowly lower the weight back down.

3) Standing Overhead Press

This targets the shoulders, chest, and triceps muscles. You can give this exercise a high-intensity burn by lifting the weights above your head.

How to: Stand with your feet shoulder-width apart, knees slightly bent. Hold the weights at shoulder height. Press the weights up until your arms are fully extended and slowly lower the weights back down.

4) Dumbbell Flye

This exercise targets the chest muscles, which are essential for building strong core strength.

How to: Lie on the floor or exercise bench, with your knees bent, feet on the floor. Hold the dumbbells with your arms at a 90-degree angle. Keeping your elbows straight, lift the weights out to the side while keeping your arms outstretched. Lower them slowly to the starting position.

5) Corkscrew

This exercise targets the core muscles and the back of the shoulders.

How to: With your legs bent, move your feet back and extend your arms in front of you. Keeping your torso strong, twist from the waist and place the dumbbell behind your head.

6) Squats

This exercise builds your core, butt, and legs all at once.

How to: Stand with feet wider than shoulder-width apart and toes pointed out slightly. Lower your hips and bend your knees to squat down, pushing your butt back and down. Keep your torso straight and your weight on your heels. Push through your heels to lift back up.

7) Bent-Over Lateral Raises

Another powerhouse exercise, this targets your shoulders as well as your triceps.

How to: Stand with your feet shoulder-width apart, knees slightly bent. Hold a weight with palms facing out, and lift the weights out to the side while keeping your arms slightly bent. Bend your elbows and bring the weights up and down in a smooth motion.


When you add these simple exercises to your daily routine, you may notice that you’re sleeping better and feeling more energetic. You’ll also get a strong core and toned legs, arms, and shoulders. These simple dumbbell exercises can give you the same results in half the time as they’re a great way to fit in a workout with minimal equipment.

Dumbbells offer a great workout option. They’re low-impact and portable, making it easier to fit in a quick workout wherever and whenever you want. Give these exercises a try with the help of Sportspla.net. We have the best home gym equipment for a smoother workout. Take a look at our website today to see for yourself.