Start getting stronger: how to use dumbbells at home

Wondering how to use dumbbells? Read our complete guide with 12 exercises to get you started.

Image credit: Getty/Alfexe

By Becky Fuller | Published - 8 Jan 2025

A home-workout staple, dumbbells can even be purchased with your weekly supermarket shop. You’ve just got to know how to use them.

There are many different types of dumbbell, and they’re a versatile piece of equipment for strength training. You can also use a light set of weights for cardio exercise, too. There are many benefits of strength training, and you don’t need to join a gym to do it. Neither do you need a huge selection of dumbbells at home.

We’ve compiled a list of exercises that are all suitable for beginners. All you’ll need is – yes, you’ve guessed it – a set of dumbbells.

The benefits of dumbbells

Dumbbells are great for many reasons: here are just a few.

Easy to store – I even take my lighter ones on holiday with me!
Affordable
Can be used at home
Come in a wide range of weights
Great for building strength, whatever your level
Can be used for working the whole body
Suitable for a vast range of exercises

Types of dumbbells

Small dumbbells (or hand weights) - these are perfect for adding some strength work to cardio exercise, such as walking, or for working the smaller muscles in the upper body.
Dumbbell set - from a set of three to a full rack, dumbbell sets offer versatility and can be all you’ll ever need for home workouts.
Adjustable dumbbells - although expensive, you only need one pair of adjustable dumbbells for different weight ranges (such as 2-24kg). They’re a great space-saving option if you need a wider selection of weights, but can be bulky for some exercises.
Single dumbbells - available in chrome, neoprene, hexagonal shaped or otherwise, you can buy dumbbells individually or as pairs.

How to use dumbbells

Dumbbells are perfect for beginners because it’s easy to get started with them. If you have existing medical conditions or injuries, consult your GP before you begin.

Pick a suitable weight

When it comes to weight selection, think about what muscles you're working on and whether you’ll be moving the weights. In a squat, for example, the large leg muscles are used, and all you have to do is hold the weight. Therefore, you can use a heavy weight.

On the flip side, if you’re pressing the dumbbells overhead, you’re working the shoulders, which are smaller muscles, and moving the weight away from you, so you’ll need a lighter weight.

Always engage your core

It's important to protect your back when using any kind of weight. You can do this by "engaging your core".

All this means is squeezing your glutes (bum) and thinking about pulling your belly button back towards your spine. This ensures 360-degree protection for the lower back. Do this whatever position you’re in, even if lying down.

Exhale at the hardest part

While you’re exercising, you can help yourself by breathing correctly. Exhaling at the hardest part of the lift (this is usually as you push the weight) will mean your core stays engaged and give you that little bit of extra "oomph" to lift heavier.

Examples: exhale as you come up out of a squat, or as you push dumbbells overhead.

Warm up and cool down

Don't leap out of bed and immediately start lifting weights. Make sure your body is prepared for exercise with some warm-up stretches. You could even take a brisk walk to get the blood flowing.

That way, you’re less likely to injure yourself. Stretching afterwards is a good idea, too – it won’t mean you’re not sore the next day, but you’ll be less sore, at least.

What weight should I use?

The exercises below refer to light, medium and heavy dumbbells. The exact weight used will be different according to individual strength and ability. Over time, you will be able to increase the weight used.

A good starting point for beginners is a set of 1, 2 and 3kg dumbbells, or 2, 3 and 5kg.

Dumbbell exercises to try

The list of exercises that you can use dumbbells for is very long. I’ve listed what I consider to be a good range of movements to try.

If you’re not sure about anything, I’d suggest copying the movement shown without dumbbells first, then adding them in when you feel ready.

1. Chest press

Woman lying on a bench with dumbbells — Image credit: Saga

Lie on your back on a bench or the floor (bend the knees and keep feet flat if on the floor)
Hold a pair of medium-weight dumbbells above the mid-line of your chest, arms extended and palms facing towards your feet.
Lower the arms until the tops of your arms come in contact with the floor or bench.
Exhale as you push the weights back to the starting position.

2. Chest fly

woman doing a dumbbell chest fly — Image credit: Saga

Lie on your back on a bench or the floor (bend the knees and keep feet flat if on the floor).
Hold a pair of light dumbbells above the mid-line of your chest, weights just touching, palms facing in.
With a bend in your elbows, move the arms down until the tops of your arms touch the floor or bench.
Exhale as you bring them back to the starting position.

Top tip: Think of drawing a rainbow.

3. Close grip press

woman doing a close grip dumbbell press — Image credit: Saga

Lie on your back on a bench or the floor (bend the knees and keep feet flat if on the floor).
Hold a pair of medium dumbbells above the mid-line of the chest, palms facing in.
Bring the weights straight down, bending the elbows until the tops of the arms touch the bench or floor.
Exhale as you press back up to the starting position.

4. Bicep curl

Standing tall, hold a pair of dumbbells at waist height, elbows bent and palms facing the ceiling.
Keeping the elbows tight to the sides, exhale as you squeeze the weights up towards the shoulders.
Return to starting position and repeat.

Top tip: Follow how to do a bicep curl for a more detailed explanation.

5. Overhead press

woman demonstrating an overhead shoulder press — Image credit: Saga

Standing tall, hold a light pair of dumbbells at the shoulders, palms facing in.
Exhale as you press the weights overhead.
Return to starting position and repeat.

6. Arnie

woman showing how to do an Arnie overhead — Image credit: Saga

Standing tall, hold a light pair of dumbbells in front of your face, palms facing you.
Twist the weights out, then press overhead, exhaling as you do so.
Return to starting position.

Fun fact: This move was made famous by Arnold Schwarzenegger, hence the name!

7. Squat

demonstrating how to do a weighted squat — Image credit: Saga

Either hold one heavy weight in the middle of your chest (but not against it), or two weights at the shoulders (but not on them).
Stand with your feet slightly wider than hip- width apart.
Bend your knees and push the hips back, and squat down as low as possible.
Your shins should be vertical.
Exhale as you come back up to starting position.

8. Sumo squat

weighted sumo squat — Image credit: Saga

Stand with your legs wide, feet turned out.
Hold one weight in the middle, or a pair of dumbbells at your shoulders.
Squat down as low as possible, keeping your back straight and chest lifted. Let the knees track the toes (don't let them cave in).
Exhale as you come back up.

9. Walking lunge

walking lunge with dumbbells across a room — Image credit: Saga

Hold a pair of dumbbells at your sides.
Take a step forward on one leg, bending the front knee to 90 degrees (the back knee will follow).
Drive through the front foot, exhale, and push back to standing, bringing the back foot in line with the front.
Take another step forward on the other leg, alternating each time.

10. Split squat

demonstrating a split squat — Image credit: Saga

Hold a pair of dumbbells at your sides and take one foot back behind you (not too far).
Bend the front knee to squat, then drive through the foot to come back up, exhaling as you do so.
Repeat on the same leg for the desired number of repetitions, then switch legs.

11. Deadlift

showing how to use dumbbells for exercise — Image credit: Saga

Hold two heavy dumbbells at the top of your thighs, palms facing the legs.
Hinge the hips, pushing your bum backwards and bending the knees slightly.
Let the weights come slowly down the legs until they rest mid-shin.
Exhale as you drive swiftly back up to the starting position.

Top tip: Practise the hip hinge by imagining you're shutting the car door with your bum!

12. Single-leg deadlift

Hold a pair of dumbbells, palms facing the thigh.
Hinge at the hips, bending the knees slightly.
Try and take one foot off the floor, letting the leg come up behind you (it doesn’t need to lift too high).
Exhale as you draw the leg back in (keep the foot off the floor throughout for a real balance challenge).
Repeat on the same leg for the required number of repetitions, then switch sides.

Written by: Becky Fuller

Becky Fuller is a fully qualified Personal Trainer, specialising in strength and conditioning for over 50s. Becky’s focus is helping people to become stronger both in body and mind, and to move well without pain.
Becky also has many years’ experience working as a freelance journalist.

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