woman holding up two dumbbells

10 Best Dumbbell Workouts for Weight Loss

Posted by Chris Manus on

Are you looking for a new way to get your heart racing and burn some calories? Dumbbell workouts are a great way to tone up and target specific areas of the body. They’re not only functional, but they can also be fun! You don't have to spend hours in the gym; with just two dumbbells in hand you will see results quickly. Read on to discover our top 10 best dumbbell exercises that really pack a punch when it comes to weight loss. From simple moves like shoulder presses and squats, to more complex lifts like deadlifts and chest flies, we've rounded up some of the most effective exercises you can do with just two weights - so grab those dumbbells and let’s get started!

What Are Dumbbells and What Do They Do for Your Body?

Dumbbells are versatile workout tools used to help you achieve performance-based fitness goals. From bodybuilders to weekend warriors, dumbbells have been an essential part of exercise routines for centuries. They have a handle on one side and two weights on the other. Dumbbells come in a variety of weights, making them appropriate for both beginners and expert exercise aficionados. Using dumbbells for workouts offers various health benefits, including:

  • Increased balance and stability: Using dumbbells while performing exercises might help you improve your balance and stability.
  • Greater muscle activation: Dumbbells have a wider range of motion, allowing you to stimulate more muscle fibers than a machine or a barbell.
  • Versatility: Dumbbells are a versatile tool for weight loss and muscle toning since they can be used for a variety of exercises that target different sections of your body.
  • Convenience: Dumbbells are portable and easy to store, and they can be used at home or in the gym.

The 10 Best Dumbbell Workouts for Weight Loss


girl exercising and using dumbbells

1. Dumbbell Squat Press

This exercise strengthens the legs, shoulders, and core. Begin by holding a dumbbell at shoulder height in each hand, then squat down until your thighs are parallel to the floor. As you rise, raise the dumbbells overhead. Repeat 10-12 times.

2. Dumbbell Deadlift

This exercise primarily targets the hamstrings, glutes, and lower back. Hold a dumbbell in each hand, palms facing the body. Hinge at the hips and lower the dumbbells to the floor with your feet shoulder-width apart. Maintain a straight back and an engaged core. Return to the beginning position and perform 10-12 repetitions.

3. Dumbbell Lunges

This exercise works the glutes, hamstrings, and quadriceps. Step forward with one foot, holding a dumbbell in each hand. Lower your body till your thigh is parallel to the floor by bending your front knee. Return to the beginning position and do the same with the opposite leg. Do 10-12 reps per leg.

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4. Dumbbell Renegade Rows 

This is an exercise that works your back, shoulders, and core. Begin in a plank posture, holding a dumbbell in each hand. While keeping your core engaged, row one dumbbell up towards your chest. Drop the dumbbell to the ground and repeat on the opposite side. Do 10-12 reps on each side.

5. Dumbbell Chest Fly: 

This workout targets your triceps, shoulders, and chest. Place yourself on a bench or a mat and grasp a dumbbell in each hand. Straighten your arms over your chest, palms facing each other. Slowly lower the dumbbells to your sides, keeping your elbows slightly bent. Return the dumbbells to the beginning position and repeat 10-12 times.

6. Dumbbell Bicep Curls

This exercise focuses on your biceps. Grab a dumbbell in each hand and hang them by your sides, palms facing forward. Keep your elbows close to your torso as you curl the dumbbells up towards your shoulders. Lower the weights slowly back to the starting position and repeat.

7. Dumbbell Tricep Extensions 

Tricep extensions work the rear muscles of your arms. With a dumbbell in each hand, raise your arms to the ceiling. Bend your elbows and position the dumbbells behind your head. Straighten your arms back up towards the ceiling and repeat for a few reps.

8. Dumbbell Shoulder Presses

Shoulder pushes strengthen your shoulder muscles and can be done with dumbbells for added resistance. Hold a dumbbell in each hand at the level of your shoulders. Dumbbells should be raised to the ceiling, then carefully lowered back to the starting position. Rep for a number of reps.

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9. Romanian Deadlifts using Dumbbells

This workout targets the hamstrings, glutes, and lower back. With your palms facing in, hold a dumbbell in each hand. Stand shoulder-width apart with your feet shoulder-width apart and your knees slightly bent. Lean forward at the hips and lower the dumbbells to the floor, maintaining your back straight. To return to the starting position, squeeze your glutes and extend your hips. Repeat 10-12 more times.

10. Russian Twist Dumbbells

This workout works your core muscles, notably your obliques. Sit on the ground, knees bent and feet flat on the ground. Hold a dumbbell in front of your chest with both hands. Balance on your glutes by leaning back slightly and lifting your feet off the ground. While gripping the dumbbell, twist your torso to the left and then to the right, engaging your abs. Repeat on each side for 10-12 repetitions.

The Advantage of Dumbbells

man holding dumbbells

Dumbbells are an essential piece of equipment in any gym, as they offer a great way to build performance-oriented strength and fitness for individuals at all levels. Using dumbbells helps you target certain muscles more efficiently than other gym equipment, giving you improved freedom of movement that allows your muscles to work harder and develop faster. Even better, many exercises using dumbbells don't require any additional weights, such as shoulder press or bicep curls; meaning they are budget friendly and portable. Additionally, they come in a variety of weights making them suitable for beginners who need light training right through to the advanced weight lifters whose performance requires heavier loads. All in all, dumbbells offer versatility and a range of performance benefits that no other gym equipment can provide.

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Exercising with Dumbbells

Whether you want to burn calories for weight loss, tone and sculpt your muscles, or build strength and endurance, dumbbells are a great tool. With proper technique you can safely get an effective workout without the need of expensive gym equipment. The 10 best dumbbell workouts we’ve listed have a variety of exercises that target major muscle groups. Additionally, the varying intensity levels create the opportunity to do an array of workouts with just one set of dumbbells! All of these workouts can be done at home with minimal space and time needed. For greater motivation, feel free to listen to your favorite music or watch motivational online videos while working out – it could help you stay focused and make workouts more enjoyable. Last but not least, if your energy level needs an extra boost after crushing it in the gym or if stress is keeping you up at night, visiting our website may give you some suggestions on how our gummies might just reduce those levels so you can recharge even better. 

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