Beginner Dumbbell Workout

Home WorkoutsNot So Typical Fitness
Written By Rhiannon

Strength Training at Home with Dumbbells

When I first started my fitness and weight loss journey, I didn’t have a gym membership. I worked out at home with just a set of dumbbells and an old yoga mat—one that, to be honest, had been chewed up by my house rabbits.

Now, as a qualified personal trainer with autism and ADHD, I work at PureGym Wolverhampton, helping neurodivergent and neurotypical people build strength and confidence in ways that work for them. But even though I work in a gym now, I know firsthand that home workouts can be just as effective, especially when you're just getting started.

Beginner Dumbbell Workout Not So Typical Fitness Build strength and confidence at home with just a pair of dumbbells. Simple, low-impact exercises for beginners! Key Tips for Success Slow & Controlled Focus on form to prevent injury Start Light Use moderate weights and focus on technique Create Space Give yourself room to move safely 13 Dumbbell Exercises for Beginners ↔ Lateral Raises Shoulders ↑ Front Raises Front Delts ↔↑ Combo Raises Full Shoulder ↑↓ Bicep Curls Arms || Hammer Curls Biceps & Forearms ⟲ Zottman Curls Full Arm ○ Dumbbell Circles Shoulder Endurance ⇧ Overhead Press Shoulders & Triceps ↻⇧ Arnold Press Full Shoulder ⇨ Bent-Over Row Back & Biceps ⚔️ Skull Crushers Triceps ⟳ Dumbbell Halos Shoulders & Core ⇦⇨ Reverse Fly Upper Back & Posture

Dumbbell Workout for Beginners

This workout is designed to help you build strength and confidence at home using just a pair of dumbbells. The exercises are simple, low-impact, and beginner-friendly.

Prefer to see the exercises in action? Watch the YouTube video here or click play below:

Key Tips for Strength Training at Home

  • Focus on slow, controlled movements to engage the right muscles and prevent injury.

  • Start with light to moderate dumbbells—it’s about form, not lifting heavy right away.

  • Give yourself enough space to move comfortably.

A printable guide is available for download, including step-by-step instructions for each exercise. Request the guide here!

Upper Body Dumbbell Exercises

1. Lateral Raises

How to do it:

  • Stand tall, holding a dumbbell in each hand.

  • Keep a slight bend in your elbows and lift the dumbbells out to the sides until they reach shoulder height.

  • Lower slowly and with control.

This exercise targets the deltoid muscles, helping to strengthen and define the shoulders.

2. Front Raises

How to do it:

  • Stand with a tight core and upright posture.

  • Raise the dumbbells straight in front of you to about eye level.

  • Lower slowly.

This movement strengthens the front delts and upper arms.

3. Lateral + Front Raise Combo

How to do it:

  • Perform one lateral raise, followed immediately by one front raise.

  • Continue alternating for the set.

This combination improves endurance and strengthens the shoulders and arms.

4. Bicep Curls

How to do it:

  • Keep your elbows tucked into your sides.

  • Curl the dumbbells up and lower them slowly with control.

A classic bicep exercise for building strength and definition.

5. Hammer Curls

How to do it:

  • Hold the dumbbells with palms facing inward.

  • Curl up while keeping your wrists straight.

Targets the biceps and forearms, improving grip strength.

6. Zottman Curls

How to do it:

  • Curl the dumbbells up with palms facing up.

  • At the top, rotate your hands so palms face down, then lower.

Strengthens both the biceps and forearms in one movement.

7. Dumbbell Circles

How to do it:

  • Extend your arms and move the dumbbells in small, controlled circles.

  • Keep your core engaged and avoid rocking.

A great endurance exercise for the shoulders.

8. Overhead Press

How to do it:

  • Start with dumbbells at shoulder height.

  • Press up fully, then lower with control.

Strengthens the shoulders, triceps, and upper chest.

9. Arnold Press

How to do it:

  • Start with palms facing you, then rotate as you press up.

  • Reverse the motion on the way down.

Works multiple parts of the shoulder for well-rounded development.

10. Bent-Over Row

How to do it:

  • Hinge at the hips and pull the dumbbells toward your ribs or belly button.

  • Squeeze your shoulder blades together at the top.

A key back and bicep exercise that also improves posture.

11. Skull Crushers

How to do it:

  • Keep your upper arms still as you lower the dumbbells behind your head.

  • Press back up, squeezing your triceps.

An effective exercise for stronger, more defined triceps.

12. Dumbbell Halos

How to do it:

  • Move the dumbbell around your head in a controlled motion.

  • Switch directions halfway through.

Engages the shoulders, arms, and core.

13. Reverse Fly

How to do it:

  • Hinge forward and lift the dumbbells out to the sides.

  • Squeeze your shoulder blades together.

Strengthens the upper back and shoulders while improving posture.

Start Strength Training at Home

Home workouts are effective, convenient, and beginner-friendly. You don’t need a gym to start building strength. This dumbbell workout is a great way to develop confidence and fitness from home.

A free step-by-step workout guide is available for download. Request it here!

Let me know if you try these exercises.

For more workouts, tips, and neurodivergent-friendly fitness content, follow me on Instagram and YouTube.

Rhiannon
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