Dumbbell only workouts really picked up steam during the pandemic and are a truly great option for anyone looking to get in a solid workout at home.
The main reason is due to the exercise variety provided with just a set of adjustable dumbbells.
But just because they’re a great option for those looking to work out at home doesn’t mean someone should shy away from them if they work out in a gym setting.
Dumbbells provide a great source of resistance to help exercisers build muscle. They’re also relatively easy to progress with. Simply increase the weight of the dumbbell you’re using when you’re not feeling challenged anymore.
So, with all that said, let’s discuss several workout splits and how they can be used by someone who only has a pair of dumbbells to work out with.
Below we’ll cover the best dumbbell only exercises, several workout routines based on training frequency, additional exercises to consider if you have access to a bench, and frequently asked questions about dumbbell workouts.
Best Dumbbell Only Exercises
The best dumbbell exercises are going to exercises you can perform that train the foundational movement patterns with a pair of dumbbells.
They include:
- Dumbbell Squats
- Dumbbell Romanian Deadlifts
- Dumbbell Shoulder Press
- Dumbbell Row
- Dumbbell Floor Press
Most of the workouts listed below will incorporate these dumbbell exercises or another variation of the movement pattern using dumbbells.
If you’re looking to build your own dumbbell workout, simply include the exercises listed and perform 3-5 sets of a challenging rep range based on the weight you have access to.
2 Day Dumbbell Workout Routine
The following 2 day workout routine will show you an example of how you can set up two weekly full body workouts.
- Monday: Full Body Dumbbell Workout
- Tuesday: Off/Cardio/Other Training
- Wednesday: Off/Cardio/Other Training
- Thursday: Full Body Dumbbell Workout
- Friday: Off/Cardio/Other Training
- Weekends: Off/Cardio/Other Training
Monday: Full Body Dumbbell Workout
| Exercise | Sets | Rep Range |
| Dumbbell Squat to Press | 3 | 10 |
| Dumbbell Pushup to Row | 3 | 10 |
| Dumbbell Deadlift | 3 | 10 |
| Dumbbell Shoulder Press | 3 | 10 |
| Dumbbell Curls | 3 | 10 |
| Dumbbell Tricep Extension | 3 | 10 |
Thursday: Full Body Dumbbell Workout
| Exercise | Sets | Rep Range |
| Dumbbell Goblet Squat | 3 | 10 |
| Dumbbell Clean | 3 | 10 |
| Dumbbell Lateral Lunge | 3 | 10 |
| Dumbbell Shoulder Press | 3 | 10 |
| Dumbbell Floor Press | 3 | 10 |
| Dumbbell Row | 3 | 10 |
3 Day Total-Body Dumbbell Workout
This workout routine is a 3 day workout routine. Total body, or full body workouts, are great for all experience levels. Hitting muscle groups with a 3 day training frequency elicits a pretty optimal environment for the body to build muscle.
This workout is best when performed in a 1 day on 1 day off fashion. So, for those looking for a weekly breakdown, it would look something like this:
- Monday: Total Body Dumbbell Workout
- Tuesday: Off/Cardio/Other Training
- Wednesday: Total Body Dumbbell Workout
- Thursday: Off/Cardio/Other Training
- Friday: Total Body Dumbbell Workout
- Weekends: Off/Cardio/Other Training
Day 1: Total Body Dumbbell Workout
| Exercise | Sets | Rep Range |
| Dumbbell Squat | 3 | 10-15 |
| Dumbbell Romanian Deadlift | 3 | 10-15 |
| Dumbbell Shoulder Press | 3 | 10-15 |
| Dumbbell Row | 3 | 10-15 |
| Dumbbell Floor Press | 3 | 10-15 |
| Dumbbell Hammer Curl | 3 | 10-15 |
| Dumbbell Skullcrusher on Floor | 3 | 10-15 |
Day 2: Total Body Dumbbell Workout
| Exercise | Sets | Rep Range |
| Dumbbell Clean | 3 | 10-15 |
| Dumbbell Sumo Goblet Squat | 3 | 10-15 |
| Dumbbell Renegade Row to Pushup | 3 | 10-15 |
| Dumbbell Lateral Raise | 3 | 10-15 |
| Bent Over Dumbbell Rear Delt Raise | 3 | 10-15 |
| Dumbbell Curls | 3 | 10-15 |
| Dumbbell Overhead Extension | 3 | 10-15 |
Day 3: Total Body Dumbbell Workout
| Exercise | Sets | Rep Range |
| Dumbbell Squat to Press | 3 | 10-15 |
| Dumbbell Lunge | 3 | 10-15 |
| Dumbbell Deadlift | 3 | 10-15 |
| Dumbbell Row | 3 | 10-15 |
| Dumbbell Pullover from floor | 3 | 10-15 |
| Dumbbell Reverse Curl | 3 | 10-15 |
| Dumbbell Kickback | 3 | 10-15 |
4 Day Upper/Lower Dumbbell Only Routine
Utilizing upper/lower splits is a good way to increase the volume during a given session so that you can build muscle without taxing the entire body.
Upper/lower splits essential break the body into two halves and each day you’ll focus on one or the other.
During your upper body workouts, you’ll utilize exercises to target muscles of the upper body: Chest, shoulders, back and arms. During your lower body workouts, you’ll focus on exercises that work the leg muscles: Quads, hamstrings, glutes, and calves.
- Monday: Upper Body Dumbbell Workout 1
- Tuesday: Lower Body Dumbbell Workout 1
- Wednesday: Mobility/Recovery Day
- Thursday: Upper Body Dumbbell Workout 2
- Friday: Lower Body Dumbbell Workout 2
- Weekends: Mobility/Recovery Days
Monday: Upper Body Workout 1
| Exercise | Sets | Rep Range |
| Dumbbell Floor Press | 3 | 10 |
| Pushups on Dumbbells | 3 | 10 |
| Kneeling Dumbbell Shoulder Press | 3 | 10 |
| Dumbbell Row | 3 | 10 |
| Underhand Dumbbell Row | 3 | 10 |
Tuesday: Lower Body Workout 1
| Exercise | Sets | Rep Range |
| Dumbbell Glute Bridge | 3 | 10 |
| Dumbbell Romanian Deadlift | 3 | 10 |
| Dumbbell Sumo Squat | 3 | 10 |
| Dumbbell Lateral Lunge | 3 | 10 |
| Dumbbell Calf Raise | 3 | 25 |
Thursday: Upper Body Workout 2
| Exercise | Sets | Rep Range |
| Dumbbell Floor Chest Fly | 3 | 10 |
| Dumbbell Floor Lying Pull Over | 3 | 10 |
| Dumbbell Arnold Press | 3 | 10 |
| One Arm Dumbbell Row | 3 | 10 |
| Dumbbell High Row | 3 | 10 |
Friday: Lower Body Workout 2
| Exercise | Sets | Rep Range |
| Dumbbell Goblet Squat | 3 | 10 |
| Dumbbell Squat | 3 | 10 |
| Dumbbell Rear Lunge | 3 | 10 Each |
| Dumbbell Deadlift | 3 | 10 |
| Dumbbell Calf Raise | 3 | 25 |
5 Day Dumbbell Only Upper/Lower Workout Routine (Lower Focused)
With 5 day workout routines, we begin to get into the training frequencies that allow you to really customize your workout routine.
This template will follow an upper/lower split philosophy. With the additional 5th day, we will include an additional leg workout.
Thus, this is an excellent way to split up your workouts if you have the goal of increasing the amount of volume you use to target your leg muscles.
- Monday: Lower Body Dumbbell Workout
- Tuesday: Upper Body Dumbbell Workout
- Wednesday: Lower Body Dumbbell Workout
- Thursday: Upper Body Dumbbell Workout
- Friday: Lower Body Dumbbell Workout
- Weekends: Off/Recovery
Monday: Lower Body Workout
| Exercise | Sets | Rep Range |
| Dumbbell Goblet Squat | 3 | 10 |
| Dumbbell Lunge | 3 | 10 Each |
| Dumbbell Romanian Deadlift | 3 | 10 |
| Dumbbell Glute Bridge | 3 | 10 |
| Dumbbell Calf Raise | 3 | 10 |
Tuesday: Upper Body Workout
| Exercise | Sets | Rep Range |
| Dumbbell Floor Press | 3 | 10 |
| Dumbbell Shoulder Press | 3 | 10 |
| Dumbbell Row | 3 | 10 |
| Dumbbell Curls | 3 | 10 |
| Dumbbell Floor Skullcrusher | 3 | 10 |
Wednesday: Lower Body Workout
| Exercise | Sets | Rep Range |
| Dumbbell Deadlift | 3 | 10 |
| Dumbbell Reverse Lunge | 3 | 10 |
| Dumbbell Sumo Squat | 3 | 10 |
| Dumbbell Frog Pump | 3 | 10 |
| Dumbbell Calf Raise | 3 | 10 |
Thursday: Upper Body Workout
| Exercise | Sets | Rep Range |
| Dumbbell Lateral Raise | 3 | 10 |
| Dumbbell Renegade Row | 3 | 10 |
| Dumbbell Pushup | 3 | 10 |
| Dumbbell Hammer Curl | 3 | 10 |
| Dumbbell Overhead Tricep Extension | 3 | 10 |
Friday: Lower Body Workout
| Exercise | Sets | Rep Range |
| Dumbbell Squat | 3 | 10 |
| Dumbbell One Legged Deadlift | 3 | 10 Each |
| Dumbbell Lateral Lunge | 3 | 10 Each |
| Dumbbell One Legged Glute Bridge | 3 | 10 Each |
| Dumbbell Calf Raise | 3 | 10 |
6 Day Push/Pull/Legs Dumbbell Only Workout
Lastly, we’ll cover how you can perform a push/pull/legs workout split using only dumbbells. This example will follow a 6 day per week training protocol.
- Monday: Push Dumbbell Workout
- Tuesday: Pull Dumbbell Workout
- Wednesday: Leg Dumbbell Workout
- Thursday: Rest/Off
- Friday: Push Dumbbell Workout
- Saturday: Pull Dumbbell Workout
- Sunday: Leg Dumbbell Workout
Monday: Push Workout
| Exercise | Sets | Rep Range |
| Dumbbell Shoulder Press | 3 | 10 |
| Dumbbell Arnold Press | 3 | 10 |
| Dumbbell Floor Press | 3 | 10 |
| Dumbbell Floor Fly | 3 | 10 |
| Dumbbell Floor Skullcrusher | 3 | 10 |
Tuesday: Pull Dumbbell Workout
| Exercise | Sets | Rep Range |
| Dumbbell Row | 3 | 10 |
| Dumbbell Rear Delt Raise | 3 | 10 |
| Dumbbell Floor Pullover | 3 | 10 |
| Dumbbell Hammer Curl | 3 | 10 |
| Dumbbell Curls | 3 | 10 |
Wednesday: Leg Dumbbell Workout
| Exercise | Sets | Rep Range |
| Dumbbell Squat | 3 | 10 |
| Dumbbell Romanian Deadlift | 3 | 10 |
| Dumbbell Lunge | 3 | 10 |
| Dumbbell Lateral Lunge | 3 | 10 |
| Dumbbell Glute Bridge | 3 | 10 |
Friday: Push Workout
| Exercise | Sets | Rep Range |
| Dumbbell Floor Press | 3 | 6 |
| Dumbbell Floor Fly | 3 | 12 |
| Dumbbell Shoulder Press | 3 | 6 |
| Dumbbell Arnold Press | 3 | 12 |
| Dumbbell Overhead Tricep Extension | 3 | 15 |
Saturday: Pull Workout
| Exercise | Sets | Rep Range |
| Dumbbell Row | 3 | 6 |
| One Arm Dumbbell Row | 3 | 12 |
| High Row | 3 | 12 |
| Dumbbell Rear Delt Raise | 3 | 15 |
| Dumbbell Bicep Curl | 3 | 15 |
Sunday: Leg Workout
| Exercise | Sets | Rep Range |
| Dumbbell Squat | 3 | 6 |
| Dumbbell Lunge | 3 | 12 Each |
| Dumbbell Romanian Deadlift | 3 | 6 |
| One Leg Dumbbell Deadlift | 3 | 12 Each |
| Dumbbell Calf Raise | 3 | 25 |
Additional Dumbbell Workout Routine Templates:
- 2 Day Full Body Dumbbell Only Workout
- 3 Day Total-Body Dumbbell Only Workout
- 3 Day Dumbbell Push Pull Legs Workout
- 4 Day Full Body Dumbbell Workout Routine
- 4 Day Upper Lower Dumbbell Workout Plan
- 4 Day Push/Pull Dumbbell Workout Plan
- 5 Day Dumbbell Workout: Upper/Lower/Full Body
- 5 Day Dumbbell Only Bro Split Workout Routine
- 6 Day Push/Pull/Legs Dumbbell Workout Routine
Additional Dumbbell Bench Exercises to Consider
If you have access to a workout bench, you can increase the variety of the exercises you use to make these workout programs even more well-rounded.
Listed below are some of my favorite exercises and ones I would consider substituting in. Substitutions would depend on the experience level of the lifter and also the overall enjoyment of the exercise listed compared to another variation that doesn’t include a workout bench.
- Dumbbell Bench Press
- Dumbbell Step Ups
- Dumbbell Split Squats
- Incline Dumbbell Curl
- Preacher Curls
- Chest Supported Rows
- Seated Dumbbell Lateral Raise
Additionally, although not dumbbell exercises, pullups and dips are excellent additions to any of these workout programs as well. If your gym has access to a pull up bar, pull ups are well worth adding into your workout program. Pullup/Dip stations are also a good investment for a garage gym.
Dumbbell Workout FAQs
Let’s wrap up this guide on dumbbell only workouts with some of the most frequently asked questions on the topic.
Can I build muscle with dumbbells only?
You can absolutely build lean muscle mass only using dumbbells. The key is being consistent with lifestyle factors that promote muscle growth. This includes nutrition, stress management, sleep, and recovery.
When these other areas are being worked on and you commit to a workout routine with an adequate training frequency, dumbbells will provide plenty of stimulus for muscles to breakdown and rebuild bigger.
How heavy should a dumbbell be?
The weight used for any exercise should provide a challenge to the muscle. However, if increasing the weight you are using is not an option, increasing reps and set counts are another way to challenge the muscles you are working.
If the focus is on weight selection alone, select a dumbbell that will allow you to complete the set of the exercise with 2-3 more perfect reps still left in the tank. Depending on your goals, you may want to take the exercise to near mechanical failure if that is desired.
Is it OK to lift dumbbells every day?
Depending on how your training is structured, it is possible to lift dumbbells every day. However, it will not be necessary for most to do so. In fact, it will likely be more beneficial for most to incorporate other forms of exercises into the days they do not plan to workout with dumbbells.
How long should I lift dumbbells every day?
The duration of your workouts will depend on your level of training experience and your goals for exercise. A dumbbell workout could take anywhere between 10-60 minutes or longer. So long as you are including resistance training into your weekly workout routine and progress with your workouts over time, you’ll see the benefits from weight training with dumbbells.
Do you need rest days from dumbbells?
Most lifters will benefit from taking days off from dumbbell training. However, it may not be necessary to take a complete rest day to do so. You may benefit from an active hobby performed with friends on days you do not plan on performing a dumbbell workout. This would allow you to burn additional calories while also socializing in a fun manner.