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Quick & powerful home workouts to build muscle and gain strength
Let’s face it—sometimes the best gym is your living room. Ditch the crowds and grab some dumbbells (also known as hand weights) to tone and strengthen your full body with these easy-to-follow exercises.
Top Dumbbell Moves to Build Strength
- Train your chest with bench presses, dumbbell flys, or straight-arm pullovers.
- Strengthen your back with rows and deadlifts.
- Target your shoulders with shoulder and lateral raises.
- Shape your legs with squats, lunges, or calf raises.
Workout Steps
Choosing the Right Hand Weights
Understand the benefits of hand weights. Also known as dumbbells or free weights, these tools are ideal for boosting strength, enhancing endurance, and increasing muscle mass through targeted exercises.
Invest in a set of hand weights if you can. Having multiple weight options lets you gradually increase intensity as you build strength. A typical starter set includes two 5 lb (2.2 kg), two 10 lb (4.5 kg), and two 15 lb (6.8 kg) dumbbells. To test a set, try lifting the lightest weight 10 times. If you're too tired to continue afterward, it may be too heavy.
- On the other hand, if you're already experienced and the set feels too easy, opt for heavier weights. Staff at your local sporting goods store can help you find the ideal set.
Choose your preferred weight style. Some dumbbells feature molded grips for finger placement, while others have a smooth finish. They’re available in various materials like metal, neoprene, or plastic, and come in many colors. Pick a style based on what feels best to you.
- Remember: weights with grips that are too wide may lead to quicker fatigue.
Figure out how many reps feel right for you. Reps refer to how many times you perform a specific movement. The exercises you’ll find below can be customized based on your comfort level. Beginners typically start with 10–12 reps per move and gradually build from there.
Chest Workouts
Perform a dumbbell bench press. Use a workout bench, camping cooler, step stool, or lie on the floor, an exercise ball, or stacked books for support. Lie back so your knees are near the platform's edge and your feet are planted firmly.
- Grip a dumbbell in each hand, positioned at chest level with your palms facing your feet.
- Press the dumbbells upward until your arms are nearly straight but not locked. Hold them steady at the top.
- Lower them back down to your chest and repeat the motion.
Try the lying dumbbell fly. Use the same setup as the bench press—bench, cooler, or floor—with your knees at the platform's edge and feet flat.
- Hold a dumbbell in each hand with arms extended out to your sides at chest height.
- Bring the dumbbells together above your chest until they meet. Pause briefly, then lower them back out to the sides.
- Maintain a consistent bend in your elbows throughout the movement.
Do the straight-arm pullover. Lie back on your bench with feet firmly on the ground.
- Hold one dumbbell with both hands, arms extended overhead. Keep your arms as straight as possible.
- Lift the weight directly upward so the top faces the ceiling. Pause briefly at the top.
- Lower your arms back behind your head in a controlled motion. Repeat.
EXPERT TIP
Monica Morris
Certified Personal Trainer
Certified Personal Trainer
Don’t forget your serratus muscle. Grab a single heavier dumbbell and hold it with both hands. Lie flat, then stretch your arms to move the weight behind your head, keeping arms straight. Bring it forward until it hovers above your belly button, then repeat.
Back Training
Try the wide row move. Training your back not only boosts your posture and aesthetics—it also builds strength and resilience. Remember to exhale as you lift and inhale as you return to rest.
- Start in a half-squat with your upper body leaning forward from the hips, keeping your back flat. Hold a dumbbell in each hand with palms facing your body, weights positioned below your knees.
- Pull the dumbbells upward, forming 90-degree angles with your arms. Keep hips and knees still.
- Pause at the top, then slowly lower the weights back down to starting position.
Try the deadlift. This compound move targets your lower back extensors, glutes, and hamstrings.
- Stand tall with a slight bend in your knees.
- Hinge at the hips to lower the dumbbells toward your feet, keeping your back straight and legs stationary. You should feel a stretch in the back of your thighs.
- Slowly return to the starting position and repeat.
Shoulder Workouts
Perform a palms-in shoulder press. Defined shoulders are not only strong—they’re eye-catching, even through clothing.
- Stand upright with a dumbbell in each hand at shoulder height, palms facing inward.
- Push the dumbbells straight up until your arms are nearly extended. Pause briefly at the top.
- Lower the dumbbells back down to shoulder level in a controlled motion.
EXPERT TIP
Monica Morris
Certified Personal Trainer
Certified Personal Trainer
Three-pound dumbbells are excellent for shoulder training. Build a well-rounded shoulder routine with lateral raises, sideline lateral raises, medial deltoid raises, and anterior deltoid raises—these target nearly every part of your delts.
Try the seated shoulder press. Take a seat at the edge of a chair, couch, bench, bed, or box.
- Hold your dumbbells at shoulder height with palms facing forward.
- Press the weights upward until your arms are nearly straight—don’t lock your elbows.
- Pause briefly at the top, then lower the weights back to shoulder height.
Perform a lateral raise. This standing move is ideal for sculpting and strengthening your shoulders. You can also do it seated—just start with your arms at your sides.
- Hold a dumbbell in each hand in front of your hips with palms facing inward.
- Raise your arms out to the sides until they’re nearly parallel to the floor. Pause, then slowly lower back to the starting position.
Training Your Biceps
Try alternating bicep curls. This classic move targets your biceps while keeping your workout balanced between arms.
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing forward. As you lift, your palms should rotate to face your shoulders.
- Begin by curling your right dumbbell toward your shoulder, keeping your upper arm still and forearm rotating upward.
- As you lower the right dumbbell, lift the left one in the same way. Don’t lean backward—if you do, your weights may be too heavy.
Do a hammer curl variation. This technique works your biceps with a different grip, similar to holding a hammer.
- Hold a dumbbell in each hand with palms facing your torso and arms resting by your sides.
- Without twisting your wrists, curl both dumbbells up toward your shoulders. Your forearms should stay neutral, facing inward throughout the movement.
Do a seated isolated dumbbell curl. Perfect for TV time, this move targets your biceps one arm at a time.
- Sit on the edge of a bench or chair. With your right hand, hold a dumbbell and let your arm hang so your elbow rests against the inside of your thigh.
- Slowly lift the dumbbell until it nearly reaches shoulder height—stop just short to keep tension on the muscle. Hold for 5–10 seconds, then lower with control.
- Repeat using your left arm.
- Want to take your strength further? Incorporate exercises like push-ups or weighted pull-ups.
- Reader Poll: Among 340 Mytour readers, 52% said weighted pull-ups are the top exercise for building arm strength. [Take Poll]
Targeting Your Triceps
Do a two-arm tricep extension. You’ll only need one dumbbell for this move, which can be done standing or sitting.
- Hold one dumbbell with both hands behind your head. Your elbows should be bent, forming 90-degree angles, with your forearms beside your head.
- Straighten your elbows and lift the dumbbell until your arms point straight upward. Pause at the top, then return to the bent-arm position behind your head.
Try a triceps kickback. Keep your spine straight and hinge forward at the hips. Begin with your arms hanging down, elbows tucked close to your sides—this is your starting stance. Move only your forearms as you extend the weights back, aligning your arms with your torso. Rotate your palms upward as you near your hips. Slowly return to the start and repeat for your desired sets and reps.
Do a lying-down dumbbell extension. Lie flat on your back—use the floor, your bed, or a workout bench.
- Grasp a dumbbell in each hand, with palms facing upward. Position your arms to form two upside-down ‘V’ shapes, with elbows and forearms pointing toward the ceiling.
- Straighten your elbows to raise the dumbbells overhead. Pause briefly at the top, then gently return to the resting position.
Lower Body Workouts
Incorporate dumbbell squats. Adding dumbbells intensifies your squats and strengthens your lower body.
- Stand tall while holding a dumbbell in each hand at your sides.
- Lower yourself into a squat by bending your knees, allowing the dumbbells to hover just above the floor. Hold for a moment.
- Rise back up slowly, keeping your posture straight and your core tight.
Perform dumbbell lunges. These are classic lunges enhanced with added resistance to sculpt your thighs.
- Hold a dumbbell in each hand, arms at your sides.
- Step forward with your right foot and bend your knees to lower into a lunge. Keep your left leg stationary and your back upright.
- Push through your right heel to return to standing.
- Repeat the reps with your right leg before switching to the left, keeping the count even for both sides.
Boost your calf raises with dumbbells. This move strengthens your calf muscles. You’ll need a sturdy surface like a plank, platform, or thick book raised a couple of inches off the ground.
- Hold a dumbbell in each hand, arms relaxed at your sides.
- Place the balls of your feet on the raised surface with your heels touching the floor.
- Lift your heels upward as you exhale, then gently lower them while inhaling.
Mix upper and lower body moves. Want to make your workout more intense without spending extra time? Combine upper and lower body exercises like:
- Squats paired with overhead presses
- Walking lunges combined with bicep curls
- Sumo squats followed by upright rows
Top Exercises for Developing Upper Body Strength
Example Workouts
Beginner-Friendly Hand Weight Routine for Home
Intermediate Hand Weight Routine for Home Workouts
Basic Hand Weight Exercises-
Perform one set right after another, without resting between sets.
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When targeting muscles, begin with the larger muscle groups, including the chest, back, quadriceps (front of the thigh), hamstrings (back of the thigh), glutes (buttocks), and deltoids (shoulders). Afterward, focus on smaller muscle groups, such as biceps, triceps, calves, and abs.
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Gradually increase the weight lifted with each circuit.
Important Safety Precautions
- Avoid lifting weights that are too heavy, as this can lead to muscle strains or back injuries.
- When performing lateral raises, steer clear of the 'pouring pitcher' technique, as it may damage your shoulder muscles. Instead, perform the opposite motion by standing with your feet shoulder-width apart, slightly leaning forward to align your shoulder muscles, then lift the dumbbells and rotate your arms so your thumbs face upward and your forearms are forward. This prevents unnecessary friction between muscle and bone while still engaging your shoulder muscles.
