Dumbbells are the most versatile piece of equipment you can own. Whether you're training for strength, muscle growth, fat loss, or endurance, dumbbells deliver results—all without the need for a fancy gym setup.
So, whether you're training at home, in the gym, or looking for a total-body burn, this guide will break down the best dumbbell exercises, workouts, and training strategies to help you get stronger, build muscle, and move better.
Why Dumbbells Are the King of Functional Strength Training
Dumbbells offer something that barbells and machines don’t—freedom of movement. Unlike fixed-path machines, dumbbells force your stabiliser muscles to engage, improving coordination, reducing injury risk, and allowing a more natural range of motion.
Here’s why dumbbells should be a staple in your workout routine:
✔ Builds Strength & Power – Use progressive overload to increase strength.
✔ Perfect for Muscle Growth – Isolate muscle groups or train full-body.
✔ Improves Stability & Control – Enhances joint strength and coordination.
✔ Accessible & Efficient – No need for a full gym setup—train anywhere.
✔ Great for Conditioning – Can be used for hypertrophy, endurance, or metabolic conditioning.
Let’s get into the best dumbbell exercises and how to build effective workouts for strength, muscle, and endurance.
The Best Dumbbell Exercises for Strength & Muscle Growth
1. Dumbbell Deadlift
🔹 Muscles Worked: Hamstrings, glutes, lower back, core
A foundational movement that builds posterior chain strength.
✅ How to Do It:
Stand with feet hip-width apart, dumbbells at your sides.
Hinge at the hips, keeping a neutral spine.
Lower the dumbbells to mid-shin, then drive through your heels to stand tall.
🔥 AMRAP Tip: Want to turn this into a conditioning tool? Perform high-rep deadlifts into dumbbell swings for grip and posterior chain endurance.
2. Dumbbell Goblet Squat
🔹 Muscles Worked: Quads, glutes, core
A safer alternative to barbell squats that hammers your legs and core.
✅ How to Do It:
Hold a dumbbell close to your chest in a goblet position.
Lower into a deep squat, keeping your chest up.
Drive back up explosively, engaging your glutes.
🔥 AMRAP Tip: Add pauses at the bottom to increase time under tension for better quad development.
3. Dumbbell Bench Press
🔹 Muscles Worked: Chest, shoulders, triceps
The dumbbell chest exercise variation allows for a greater range of motion than a barbell press.
✅ How to Do It:
Lie on a bench with dumbbells in hand.
Press them overhead, keeping your wrists stacked.
Lower slowly and controlled before pressing up again.
🔥 AMRAP Tip: Turn it into a floor press if you don’t have a bench—perfect for triceps and lockout strength.
4. Single-Arm Dumbbell Row
🔹 Muscles Worked: Lats, traps, rear delts, biceps
One of the best back-builders that also strengthens grip and core stability.
✅ How to Do It:
Place one hand on a bench for support.
Pull the dumbbell towards your waist, keeping your elbow close.
Lower with control to maximise muscle activation.
🔥 AMRAP Tip: Slow down the eccentric (lowering) phase for maximum back engagement.
5. Dumbbell Bulgarian Split Squat
🔹 Muscles Worked: Quads, glutes, hamstrings, core
A single-leg movement that builds strength, stability, and balance.
✅ How to Do It:
Elevate one foot on a bench, hold dumbbells at your sides.
Lower into a lunge, keeping your knee tracking over your toes.
Drive back up through your front foot.
🔥 AMRAP Tip: Go high-rep for endurance or load up heavy for strength gains.
6. Dumbbell Shoulder Press
🔹 Muscles Worked: Shoulders, triceps, core
Builds overhead strength and stability.
✅ How to Do It:
Press dumbbells overhead, keeping your core braced.
Lower with control, keeping elbows at 45 degrees.
🔥 AMRAP Tip: Use seated presses for strict overhead strength, or standing for core activation.
7. Dumbbell Farmer’s Carry
🔹 Muscles Worked: Grip, core, traps, endurance
One of the best functional exercises for grip strength, core stability, and work capacity.
✅ How to Do It:
Grab two heavy dumbbells.
Walk in a controlled manner, keeping your core tight.
🔥 AMRAP Tip: Carry heavier weights for shorter distances or lighter weights for longer durations.
8. Dumbbell RDL (Romanian Deadlift)
🔹 Muscles Worked: Hamstrings, glutes, lower back, core
The Dumbbell Romanian Deadlift (RDL) is one of the best dumbbell exercises for hamstring and glute development, improving hip hinge mechanics, and building posterior chain strength.
✅ How to Do It:
Hold a dumbbell in each hand in front of your thighs.
With a slight bend in your knees, hinge at the hips and lower the dumbbells down your legs.
Keep your back straight and chest up, stopping when you feel a deep stretch in your hamstrings.
Engage your glutes and drive your hips forward to return to standing.
🔥 AMRAP Tip: Slow down the eccentric (lowering) phase to increase time under tension for better muscle activation.
9. Dumbbell Floor Press
🔹 Muscles Worked: Chest, triceps, shoulders
A great alternative to the bench press, especially for those who train at home or want to reduce stress on their shoulders.
✅ How to Do It:
Lie flat on the floor with a dumbbell in each hand.
Press the dumbbells straight up, keeping your wrists aligned.
Lower the dumbbells until your elbows touch the floor, then press back up.
🔥 AMRAP Tip: Use a neutral grip (palms facing each other) for better joint stability and stronger triceps engagement. Check out our guide on dumbbell chest exercises.
10. Dumbbell Reverse Lunge
🔹 Muscles Worked: Quads, glutes, hamstrings, core
A single-leg movement that builds lower-body strength and balance while reducing knee stress compared to forward lunges.
✅ How to Do It:
Hold a dumbbell in each hand at your sides.
Step back with one leg, lowering your knee toward the ground.
Drive through your front foot to return to standing.
Repeat on the other leg.
🔥 AMRAP Tip: Want to challenge your core more? Hold the dumbbells in a front rack position instead of at your sides.
11. Dumbbell Snatch
🔹 Muscles Worked: Shoulders, back, legs, core, grip
One of the best power-building dumbbell exercises, great for CrossFit, Hyrox, and athletic performance.
✅ How to Do It:
Start with a dumbbell between your feet.
In one explosive motion, drive through your legs and pull the dumbbell overhead.
Lock out at the top, keeping your core tight.
Lower with control and switch arms.
🔥 AMRAP Tip: For endurance, perform alternating dumbbell snatches for high reps to improve power output under fatigue.
12. Dumbbell Z-Press
🔹 Muscles Worked: Shoulders, core, upper back
A strict overhead press variation that eliminates leg drive, forcing core activation and shoulder stability.
✅ How to Do It:
Sit on the floor with legs extended and a dumbbell in each hand.
Keep your core braced and press the dumbbells overhead.
Lower slowly to the start position.
🔥 AMRAP Tip: If you struggle with shoulder mobility, start with single-arm Z-presses to improve your overhead mechanics.
13. Dumbbell Man Maker
🔹 Muscles Worked: Full body (chest, shoulders, back, legs, core)
A high-intensity, total-body movement combining a row, push-up, and thruster—perfect for CrossFit & Hyrox athletes.
✅ How to Do It:
Start in a plank position holding dumbbells.
Perform a push-up.
Row the dumbbells one at a time to your ribs.
Jump your feet forward and stand up explosively into a thruster (dumbbell squat + press).
🔥 AMRAP Tip: Perform EMOM sets (Every Minute On the Minute) for 5-10 minutes to build work capacity & endurance.
14. Dumbbell Side Plank Row
🔹 Muscles Worked: Core, obliques, lats, grip strength
A core-focused dumbbell row variation that targets lateral stability and grip endurance.
✅ How to Do It:
Get into a side plank position, balancing on one hand.
Hold a dumbbell in your free hand and perform controlled rows.
Keep your core tight and hips lifted throughout.
🔥 AMRAP Tip: Add a pause at the top of each row to increase time under tension for better core engagement.
15. Dumbbell Suitcase Deadlift
🔹 Muscles Worked: Posterior chain, core, grip strength
A unilateral deadlift that improves grip strength, oblique activation, and overall balance.
✅ How to Do It:
Hold a dumbbell in one hand at your side.
Hinge at the hips and lower the dumbbell to mid-shin.
Stand back up while keeping your torso level and controlled.
🔥 AMRAP Tip: Perform single-arm farmer’s carries after each set to enhance grip & core activation.
16. Dumbbell Step-Over
🔹 Muscles Worked: Legs, glutes, core, coordination
A killer leg and core workout used in CrossFit competitions and Hyrox training.
✅ How to Do It:
Hold dumbbells at your sides.
Step up onto a box or bench and step over to the other side.
Repeat in a controlled rhythm.
🔥 AMRAP Tip: Use light dumbbells for speed or heavy dumbbells for brute strength.
17. Dumbbell Lateral Raises
🔹 Muscles Worked: Shoulders, traps
A go-to isolation movement to build stronger, more defined shoulders.
✅ How to Do It:
Hold dumbbells at your sides.
Raise them to shoulder height, keeping a slight bend in the elbows.
Lower with control.
🔥 AMRAP Tip: Use slow negatives to create more muscle tension for better shoulder gains.
18. Dumbbell Bear Crawl Drag
🔹 Muscles Worked: Core, shoulders, grip, legs
A functional movement that mimics real-world strength challenges.
✅ How to Do It:
Get into a bear crawl position (knees hovering off the ground).
Drag a dumbbell across your body while staying low.
Keep core tight and hips steady.
🔥 AMRAP Tip: Add weighted bear crawls after to turn this into a brutal finisher.
19. Dumbbell Push-Up to Row
🔹 Muscles Worked: Chest, triceps, back, core
A hybrid movement that targets the entire upper body with functional strength.
✅ How to Do It:
Perform a push-up on dumbbells.
Row one dumbbell to your ribs at the top.
Repeat, alternating sides.
🔥 AMRAP Tip: This is a great conditioning tool for Hyrox & CrossFit—use in AMRAPs or EMOMs for intensity.
Full-Body Dumbbell Workouts
Dumbbells aren’t just a backup option—they’re a powerhouse tool for building functional strength, explosive power, and muscular endurance. Whether you're training at home, in the gym, or prepping for Hyrox or CrossFit, these dumbbell workouts will challenge you.
Workout 1: Strength & Hypertrophy (Upper-Lower Split)
💪 Best For: Muscle growth & strength
🕐 Time: 45-60 minutes
🏋️ Equipment Needed: A pair of dumbbells
Upper Body Day
Dumbbell Bench Press – 4x8-10
Single-Arm Row – 4x10-12 per side
Dumbbell Shoulder Press – 3x8-10
Dumbbell Bicep Curl – 3x12-15
Dumbbell Triceps Extension – 3x12-15
Lower Body Day
Dumbbell Goblet Squat – 4x10-12
Bulgarian Split Squat – 3x10 per leg
Dumbbell Deadlift – 3x10-12
Calf Raises – 4x15-20
Workout 2: Dumbbell-Only Fat Loss Circuit
🔥 Best For: Fat burning & conditioning
🕐 Time: 30 minutes
Perform 3-5 rounds:
Dumbbell Swings – 20 reps
Dumbbell Thrusters – 15 reps
Dumbbell Rows – 12 reps per side
Dumbbell Jump Squats – 15 reps
Farmer’s Carry – 30m
Workout 3: Dumbbell Strength & Power (Full Body)
💪 Best For: Maximum strength & power
🕐 Time: 45-60 minutes
🏋️ Equipment Needed: Heavy dumbbells
Dumbbell Deadlift – 4x6 reps
Dumbbell Floor Press – 4x6-8 reps
Dumbbell Bulgarian Split Squat – 3x8 reps per leg
Single-Arm Dumbbell Snatch – 3x6 reps per arm
Dumbbell Farmer’s Carry – 3x40m (heavy load)
🔥 AMRAP Tip: Keep rest times short to build power endurance and increase work capacity.
Workout 4: Dumbbell Metabolic Conditioning (Hyrox-Style)
🔥 Best For: Hyrox prep, endurance & strength
🕐 Time: 30 minutes
🏃 Equipment Needed: Moderate-weight dumbbells
🔄 3 Rounds for Time:
Dumbbell Thrusters – 15 reps
Dumbbell Step-Ups (with weights) – 12 reps per leg
Dumbbell Farmer’s Carry – 50m
Dumbbell Burpee Deadlifts – 10 reps
400m Run
🔥 AMRAP Tip: Adjust the weight based on strength vs. endurance focus—heavier weights for strength endurance, lighter for speed and conditioning.
Workout 5: Dumbbell CrossFit AMRAP (High-Intensity Burner)
💪 Best For: High-intensity functional fitness
🕐 Time: 20 minutes
🏋️ Equipment Needed: Moderate dumbbells
⏳ AMRAP (As Many Rounds As Possible) – 20 Minutes
Dumbbell Devil’s Press – 10 reps
Dumbbell Box Step-Overs – 12 reps
Single-Arm Dumbbell Snatch – 8 reps per side
Dumbbell Overhead Lunge – 10 reps per leg
🔥 AMRAP Tip: Use lighter dumbbells if you’re aiming for speed and endurance, or increase the weight for strength emphasis.
Workout 6: Dumbbell Upper Body Strength & Hypertrophy
💪 Best For: Muscle growth & upper body strength
🕐 Time: 45-60 minutes
🏋️ Equipment Needed: Heavy dumbbells
Dumbbell Shoulder Press – 4x8 reps
Dumbbell Single-Arm Row – 4x10 reps per side
Dumbbell Floor Press – 4x8 reps
Dumbbell Lateral Raises – 3x12-15 reps
Dumbbell Z-Press – 3x8 reps
🔥 AMRAP Tip: Add tempo reps (slow eccentrics) to increase time under tension and stimulate more muscle growth.
Workout 7: Dumbbell Lower Body Strength & Power
💪 Best For: Building lower-body strength & unilateral stability
🕐 Time: 45-60 minutes
🏋️ Equipment Needed: Heavy dumbbells
Dumbbell Goblet Squat – 4x8 reps
Dumbbell Reverse Lunge – 3x10 reps per leg
Dumbbell Romanian Deadlift (RDL) – 4x10 reps
Dumbbell Step-Ups – 3x8 reps per leg
Dumbbell Calf Raises – 4x15 reps
🔥 AMRAP Tip: Add weighted jumps between sets to increase power output (e.g., goblet squat jumps).
Workout 8: Dumbbell Full-Body Fat Loss Circuit
🔥 Best For: Fat burning & metabolic conditioning
🕐 Time: 30 minutes
🏋️ Equipment Needed: Moderate dumbbells
⏳ Perform 4 Rounds for Time:
Dumbbell Swings – 20 reps
Dumbbell Thrusters – 15 reps
Dumbbell Step-Overs – 12 reps
Dumbbell Bear Crawl Drag – 10 reps
30-Second Plank Hold (with Dumbbell Row)
🔥 AMRAP Tip: Minimal rest between rounds to keep the heart rate elevated and maximize calorie burn.
Workout 9: Dumbbell Athletic Performance & Power Training
💪 Best For: Explosiveness, speed, & strength endurance
🕐 Time: 45 minutes
🏋️ Equipment Needed: Heavy dumbbells
Dumbbell Jump Squats – 4x5 reps
Dumbbell Single-Leg Romanian Deadlifts – 3x10 reps per leg
Dumbbell Push Press – 4x6 reps
Dumbbell Man Makers – 3x8 reps
Dumbbell Farmers Carry (heavy load) – 3x40m
🔥 AMRAP Tip: This is perfect for athletes who need explosive power, like CrossFit, Hyrox, and OCR competitors.
Workout 10: Dumbbell Strength & Endurance Hybrid
💪 Best For: Full-body endurance and muscular stamina
🕐 Time: 45 minutes
🏋️ Equipment Needed: Moderate-weight dumbbells
🔄 5 Rounds:
Dumbbell Front Squat – 12 reps
Dumbbell Deadlift to Press – 10 reps
Dumbbell Reverse Lunge – 10 reps per leg
Dumbbell Bent-Over Row – 12 reps
Farmer’s Carry (medium load) – 40m
🔥 AMRAP Tip: Keep moving at a steady pace and focus on minimizing rest times between sets.
How to Choose the Right Dumbbell Workout for Your Goals
For Strength & Power:🏋️ Workout 3 & 5 focus on heavy, low-rep work for maximum force production.
For Hyrox & CrossFit Athletes:🏃 Workout 4 & 6 replicate the high-intensity demands of competition with grip, endurance, and metabolic conditioning.
For Muscle Growth & Definition:💪 Workout 7 & 9 incorporate moderate reps, time under tension, and progressive overload.
For Fat Loss & Conditioning:🔥 Workout 8 & 10 emphasize high reps, short rest periods, and total-body movements.
Dumbbell Workouts for Hyrox & CrossFit Athletes
Dumbbells play a huge role in Hyrox and CrossFit, improving work capacity, strength, endurance, and muscular resilience. Unlike traditional barbell movements, dumbbells allow for unilateral (single-sided) training, greater range of motion, and more natural movement patterns, which are all essential for functional athletes.
Why Dumbbells Matter in Hyrox Training
Hyrox is a hybrid endurance and strength competition, meaning your Hyrox training needs to include:
Grip endurance – Carrying heavy objects for long distances (e.g., farmer’s carries).
Leg & posterior chain strength – For sled pushes, lunges, and endurance-based running.
Full-body muscular endurance – To sustain output across all race stations.
Dumbbells are perfect for Hyrox workouts because they mimic the demands of the event while allowing for progression in strength and endurance.
Key Dumbbell Exercises for Hyrox Athletes
Dumbbell Farmer’s Carry – Improves grip strength, posture, and core endurance.
Dumbbell Step-Ups – Simulates lunges while building unilateral leg strength.
Dumbbell Thrusters – Mimics the full-body conditioning needed for Hyrox stations.
Dumbbell Snatch – Improves explosive power and conditioning.
Dumbbell Burpee Deadlifts – Great for full-body strength and endurance.
Hyrox-Specific Dumbbell Workout
🏃 Goal: Build race-day endurance & strength
⏳ Format: 5 Rounds for Time
Dumbbell Farmer’s Carry – 50m (heavy)
Dumbbell Thrusters – 15 reps (moderate weight)
Dumbbell Step-Ups – 10 per leg (with dumbbells)
Burpee Deadlifts – 12 reps
400m Run
🔥 AMRAP Tip: If you don’t have access to sleds, use heavy dumbbell lunges to simulate sled push/pull endurance.
Why Dumbbells Are Key in CrossFit Training
CrossFit athletes rely on speed, power, endurance, and movement efficiency. While barbell lifts dominate the sport, CrossFit dumbbell workouts offer unique benefits:
Injury prevention – Dumbbells improve joint stability and correct muscular imbalances.
Greater movement variety – Essential for WODs (Workouts of the Day).
Improved coordination – Helps with Olympic lifts, gymnastics, and dynamic movements.
Key Dumbbell Exercises for CrossFit Athletes
Dumbbell Devil’s Press – Explosive movement that builds power & endurance.
Dumbbell Snatch – Transfers well to Olympic weightlifting.
Dumbbell Overhead Lunge – Improves shoulder stability & core strength.
Dumbbell Push Press – Develops overhead strength with less stress on joints.
Dumbbell Box Step-Overs – Perfect for coordination and leg endurance.
CrossFit Dumbbell EMOM (Every Minute on the Minute)
💪 Goal: Strength, endurance, & metabolic conditioning
⏳ Format: 15 Minutes
🔹 Minute 1: 12 Dumbbell Snatches (6 per arm)
🔹 Minute 2: 10 Devil’s Press
🔹 Minute 3: 12 Dumbbell Overhead Lunges (6 per leg)
🔥 AMRAP Tip: Use this as a finisher to develop high-intensity endurance for WODs.
How to Incorporate Dumbbells into Hyrox & CrossFit Training
Use them in place of barbells – If you train at home or want to add variety.
Increase unilateral training – Helps prevent strength imbalances.
Improve stability under fatigue – Essential for endurance races and high-rep CrossFit WODs.
Add loaded carries – A staple in both Hyrox and functional strength training.
Dumbbells might seem simple, but they can completely transform the way you train for Hyrox and CrossFit Competitions—giving you the edge over competitors who overlook them.
Why Dumbbell Exercises Should Be a Staple in Your Training
Dumbbells are more than just a backup plan for when you can’t hit the gym—they’re a key to unlocking serious strength, muscle, and endurance.
✅ Want progressive overload? Dumbbells allow micro-adjustments for consistent gains.
✅ Need versatility? Build full-body strength or target specific muscle groups.
✅ Training for Hyrox, CrossFit, or home workouts? Dumbbells deliver results everywhere.
Now it’s time to put this knowledge into action. Grab your dumbbells and start training.
💪 Need more structured programming? Check out:
Start lifting, sweating, and growing—one dumbbell at a time.
