Dumbbell resistance training: 5 best exercises

An example of a dumbbell-only pull-up workout

Warm-up and mobility before the session

Bent rows – 3-5 sets with 8-12 repetitions under heavy load

Vertical rows – 2-3 sets with 8-12 repetitions under moderate load

shrugs – 4-5 sets with 12-16 Repeat under moderate load

biceps – 2-4 sets with 10-12 repetitions under light load

Various support jobs (Rear Deltoid/Spinal Straightener/Forearm Flexor Isolation Work)

Incline rows with dumbbells

The first and most vital exercise of any dumbbell-only deadlift is the horizontal exercise – specifically, the incline dumbbell-like exercise.

Inclined dumbbell rows are compound back movements designed to be the main exercise in the workout, as they will target the largest muscles of the mid and upper back with sufficient intensity.

The muscles worked

Incline dumbbell rows target the latissimus dorsi, trapezius, rhomboids, rotator cuff muscle group, posterior deltoids, and elbow flexors.

Role in training with dumbbells

The incline row will act as the main compound movement of the workout.

Instructions:

1. The athlete leans over the bench with one hand, stabilizing the torso as it is almost horizontal. The dumbbell is grasped with the opposite hand, the hand hangs below the body, and the shoulder blade is extended.
2. Simultaneously pulling the elbow behind the body and retracting the scapula, the athlete pulls the dumbbells to the chest.
3. The concentric phase is over, the lifter slowly lowers the dumbbell, allowing the arm to extend again under the torso. This completes the iteration.

Rows with dumbbells

The upright dumbbell row is a compound vertical pulling movement designed to target the muscles of the upper back—a perfect complement to the more mid-back oriented incline row.

Like the last exercise, upright rows are programmed early in the workout because of their higher fatigue-to-stimulus ratio and somewhat greater risk of injury when performed with prematurely fatigued muscles.

The muscles worked

Upright dumbbell rows will target the upper trapezius, biceps brachii, deltoid, serratus anterior, and supraspinatus of the rotator cuff.

Role in training with dumbbells

Dumbbell upright rows will act as a secondary compound movement due to their higher intensity but comparatively more limited volume than other compound back exercises.

Instructions:

1. To perform the upright deadlift, the lifter begins by holding a pair of dumbbells at the front of the thighs, with the torso upright and the legs straight.
2. Straightening the shoulders, the lifter pulls both elbows up and out – bringing the dumbbells up to chest height with the elbows out to the sides.
3. Once the arms are just shy of being horizontally parallel to the shoulders, the lifter reverses the movement and lowers the dumbbells down to complete the repetition.

Dumbbell shrugs

The dumbbell shrug is an isolation exercise primarily designed to work the trapezius muscles in as much isolation as possible.

They are very easy to perform and quite safe – allowing lifters with heavier dumbbells to really challenge their upper back muscles after completing the basic compound movements.

The muscles worked

Dumbbell shrugs will target the upper trapezius muscles.

Role in training with dumbbells

Dumbbell shrugs are best done as a supplemental movement as they are fairly isolated in volume and allow for a significant targeted training volume.

Instructions:

1. The athlete holds both dumbbells at their sides, in a neutral grip, with their shoulders turned back for greater trapezius contraction.
2. From this position, the athlete literally shrugs his shoulders up, lifting the shoulder blade and at the same time flexing the deltoid muscles outward.
3. After reaching the limit of their range of motion, the lifter completes the repetition by slowly lowering the shoulders down, releasing the tension in the scapula.

Dumbbell biceps curl

Dumbbell bicep curls are the quintessential biceps isolation exercise, often added to deadlifts to build mass with focus and relentlessness.

With such a narrow scope and simplistic execution, the bicep curl is the perfect finishing move for any workout of the day.

The muscles worked

Biceps targets the biceps of the upper arm exclusively.

Role in training with dumbbells

The biceps curl is designed to be performed as a hypertrophy-focused supplemental movement for a light amount of weight and a higher rep range.

Instructions:

1. To perform a dumbbell biceps curl, the lifter begins by grabbing a pair of dumbbells from below in front of the body. Throughout the approach, the elbows should remain stationary on the sides of the ribs.
2. Squeezing the biceps, the lifter pulls the dumbbells up to the shoulders, keeping the wrists straight and the elbows in place.
3. When the dumbbells can no longer be lifted, the lifter slowly and controlled reverses the movement – thereby completing the repetition.

How to choose the right exercises for training with dumbbells

Although many traditional pull-ups are done with a barbell or machine, dumbbells alone are more than enough to achieve the same stimulus.

As long as this exercise includes the back or biceps among the primary mobilizers, it can fit into a pull day session.

Program the exercise based on its intensity and difficulty – the more difficult or technical, the earlier it should be in your workout. Likewise, if an exercise is fairly light and only affects a few muscles, it can be performed later in the workout.

Remember to consider the total volume for each muscle group, aiming for about 7-10 sets throughout the workout.

Links

1. Burgess D. Teaching programming and recipes. In: Brukner P, Clarsen B, Cook J, Cool A, Crossley K, Hutchinson M, McCrory P, Bahr R, Khan K, editors. Bruckner and Hahn Clinical Sports Medicine: Injuries. 5th ed. Australia: McGraw-Hill Education; 2017. p. 139–40.