Start Strong: 11 Basic Dumbbell Exercises Every Beginner Should Include in Their Workout Routine Today

 

Table of contents

11 Dumbbell Exercises For Beginners Are Dumbbells Good For Beginners  Tips For Beginner Dumbbell Training What Is Proper Breathing? Why Is Proper Breathing Important? Which Dumbbells Are Best For Beginners? Can You Get A Good Workout With Just Dumbbells?

 

 

 

 

 

You're a beginner, and you're looking for dumbbell exercises, but you've noticed there are so many different ones with all kinds of variations and do this not that type of information.

 

We get it; there is no shortage of information out there, and some is contradicting.

 

Hopefully we can simplify this for you without all the jargon, and instead we will trust you to decide whether the variations and exercises are for you, so long as you practise correct form.

 

That step is actually quite critical, so read on and discover some beginner workouts you can try today.

 

 

 

 

Are dumbbells good for beginners?

Dumbbells are the perfect tools for beginners to get started in strength training; they offer versatility, stability, progressive overload, and are home-friendly.

 

You can start off at 2.5kg and work your way up well into the double digits.

 

It is recommended to start with a lighter weight so you can focus on form.

 

 

Keep reading if you'd like to find out some exercises you can try right now, or if you don't have some dumbbells, you can begin to educate yourself on the benefits and the types of things you can do with them.

 

 

 

 

 

 

11 basic dumbbell exercises for beginners

 

 

1) The Dumbbell Goblet Squat

 

 

Muscles Targeted:

• Quads
• Glutes
• Core
• Lower Back

 

What kind of exercise is this?

 Compound exercise - meaning you use more than one muscle group. 

 

Instructions:

• Hold a dumbbell vertically close to your chest with both hands.

• Stand with feet shoulder-width apart or slightly wider, toes pointed slightly outward.

• Push hips back and squat down, like sitting into a chair. Keep chest up and back straight.

• Lower until thighs are parallel to the ground or deeper, maintaining knee-to-toe alignment.

• Push through heels to stand back up, engaging glutes and quads.

• Inhale as you lower, exhale as you stand.

• Keep dumbbell close to your chest for stability.

 

Common mistakes beginners make:

• Rounding the Back
• Poor Knee Alignment (inward or too far forward)
• Lifting Heels Off the Ground
• Leaning Forward
• Not Squatting Deep Enough
• Allowing Shoulders to Round Forward
• Breathing Improperly (not coordinating with the movement)
• Using Excessively Heavy Weights
• Rushing Through Repetitions
• Forgetting to Engage Core Muscles
• Overarching the Lower Back
• Neglecting Proper Warm-up

 

Sets And Reps:

• 2-3 sets
• 8-12 reps

 

 

 

 

 

 

 

 

2) Dumbbell Lunges

 

 

Muscles Targeted:

• Quadriceps (front thigh muscles)
• Gluteus Maximus (main buttocks muscle)
• Gluteus Medius (side of the hip)
• Hamstrings (back of the thighs)
• Calves (lower leg muscles)
• Core Muscles (stabilizing the torso)
• Hip Flexors (front of the hips)

 

 

What kind of exercise is this?

 Compound exercise.

 

 

Instructions:

• Hold a dumbbell in each hand at your sides.
• Stand with feet hip-width apart.
• Step forward with one leg, lowering your back knee toward the ground.
• Keep your front knee directly above your ankle.
• Lower until both knees are at about 90-degree angles.
• Push off your front foot to return to the starting position.
• Alternate legs for each repetition..
• Keep your core engaged for stability.
• Maintain an upright torso throughout the movement.
• Inhale as you lower, exhale as you push back up.
• Focus on controlled movements and proper form.

 

Common mistakes beginners make:

• Allowing the front knee to go too far past the toes.
• Allowing the front knee to collapse inward.
• Not maintaining an upright torso, leaning too far forward.
• Not stepping far enough forward or backward, affecting balance.
• Not engaging the core, leading to instability.
• Rushing through the movement, sacrificing form.
• Not fully extending the back leg, limiting the range of motion.
• Holding the dumbbells incorrectly, affecting balance and form.
• Overarching or rounding the lower back.
• Neglecting proper breathing (inhaling/exhaling).
• Using excessively heavy weights, compromising form.
• Failing to warm up before performing lunges.
• Neglecting proper cool-down and stretching afterward.

 

Sets And Reps:

• 2-3 sets per leg (4-6 total sets if alternating legs)
• 8-12 repetitions per leg

 

 

 

 

 

3) Dumbbell Rows With No Bench

 

 

Muscles Targeted:

• Latissimus Dorsi (Lats)
• Rhomboids
• Trapezius (Upper and Middle)
• Rear Deltoids
• Biceps (Brachii)
• Lower Back (Erector Spinae)
• Core Muscles (Stabilization)

 

What kind of exercise is this?

 Compound exercise.

Instructions:

• Stand with feet hip-width apart, holding a dumbbell in each hand.
• Hinge at the hips, keeping your back straight and core engaged.
• Let the dumbbells hang at arm's length toward the floor.
• Pull one dumbbell toward your hip, keeping your elbow close to your body.
• Squeeze your shoulder blade as you lift the dumbbell.
• Lower the dumbbell back down with control.
• Alternate sides for each repetition..
• Keep your core tight to maintain stability.
• Avoid using momentum; focus on controlled movements.
• Exhale as you pull the dumbbell, inhale as you lower it.
• Maintain a neutral spine and avoid arching your back.

 

Common mistakes beginners make:

• Swinging with momentum.
• Rounding the back.
• Shrugging shoulders.
• Not engaging core.
• Pulling with elbow out.
• Neglecting full range of motion.
• Using excessive weight.
• Jerky movements.
• Arching lower back.
• Not squeezing shoulder blades.
• Incorrect breathing.

 

Sets And Reps:

• Sets: 2-3 sets
• Repetitions: 8-12 reps per arm

 

 

 

 

 

4) Dumbbell Shoulder Press

 

 

Muscles Targeted:

• Deltoids (Shoulder Muscles)
• Trapezius (Upper Back)
• Triceps (Back of Upper Arm)
• Serratus Anterior (Side of Chest and Ribs)
• Upper Pectoral Muscles (Upper Chest)
• Core Muscles (Stabilization)

 

What kind of exercise is this?

 Compound exercise.

 

Instructions:

• Sit or stand with a dumbbell in each hand, palms facing forward.
• Start with dumbbells at shoulder height, elbows bent.
• Press the dumbbells overhead by straightening your arms.
• Keep your core engaged and back straight.
• Fully extend your arms without locking your elbows.
• Lower the dumbbells back to shoulder height with control.
• Inhale as you lower, exhale as you press.
• Perform 8-12 reps for a set.
• Keep a neutral spine and avoid arching.
• Avoid using momentum; focus on controlled movements.

 

Common mistakes beginners make:

• Using Excessive Weight
• Arching the Back
• Shrugging Shoulders
• Leaning Backward
• Locking Elbows
• Neglecting Core Engagement
• Flaring Elbows
• Poor Breathing
• Using Momentum
• Not Lowering Completely
• Ignoring Neutral Grip

 

Sets And Reps:

• Sets: 2-3 sets
• Repetitions: 8-12 reps per set

 

 

 

 

 

5) Dumbbell Bicep Curls

 

 

Muscles Targeted:

• Biceps Brachii (Front of Upper Arm)
• Brachialis (Deep Muscle Under Biceps)
• Brachioradialis (Forearm Muscle)
• Deltoids (Shoulder Muscles) - Stabilizing
• Forearm Muscles (during grip)

 

What kind of exercise is this?

 Isolation exercise - targets one muscle group. 

 

Instructions:

• Stand or sit with a dumbbell in each hand, palms facing forward.
• Keep your arms fully extended, dumbbells at your sides.
• Curl one dumbbell toward your shoulder by bending at the elbow.
• Keep your upper arms stationary; only your forearms should move.
• Squeeze your biceps at the top of the curl.
• Lower the dumbbell back down with control.
• Alternate arms for each repetition.
• Keep your core engaged for stability.
• Exhale as you curl up, inhale as you lower down.
• Focus on controlled movements; avoid swinging.
• Maintain good posture and avoid arching your back.

 

Common mistakes beginners make:

• Using Excessive Weight
• Swinging the Dumbbells
• Arching the Back
• Not Fully Extending the Arms
• Moving the Elbows Forward
• Relying on Momentum
• Using the Shoulders to Lift
• Leaning Backward
• Ignoring Core Engagement
• Flaring the Elbows Outward
• Not Keeping Wrists Straight
• Holding Breath
• Poor Grip on the Dumbbells

 

Sets And Reps:

• Sets: 2-3 sets
• Repetitions: 8-12 reps per arm

 

 

 

 

 

 

6) Dumbbell Tricep Extension

 

 

 

Muscles Targeted:

• Triceps Brachii (Back of Upper Arm)
• Long Head of Triceps
• Lateral Head of Triceps
• Medial Head of Triceps
• Anconeus (Small Muscle near Elbow)
• Forearm Muscles (during grip)

 

What kind of exercise is this?

 Isolation exercise

 

Instructions:

• Sit on a bench or stand with a dumbbell in one hand.
• Raise the dumbbell overhead, arm fully extended.
• Bend your elbow, lowering the dumbbell behind your head.
• Keep upper arm stationary; only your forearm should move.
• Extend your arm to raise the dumbbell back up.
• Squeeze your triceps at the top of the extension.
• Lower the dumbbell back down with control..
• Keep your core engaged for stability.
• Exhale as you extend, inhale as you bend.
• Avoid using momentum or swinging.
• Maintain proper posture and avoid arching your back.

 

Common mistakes beginners make:

• Using Excessive Weight
• Arching the Back
• Allowing Elbow to Drift Forward
• Not Fully Extending the Arm
• Swinging the Dumbbell
• Flaring the Elbow Outward
• Relying on Momentum
• Not Engaging Core Muscles
• Holding Breath
• Poor Grip on the Dumbbell
• Overextending or Locking the Elbow Joint
• Bending the Wrist Inward

 

Sets And Reps:

• Sets: 2-3 sets
• Repetitions: 8-12 reps per arm

 

 

 

 

7) Dumbbell Side Raises

 

 

 

Muscles Targeted:

• Lateral Deltoid (Side of Shoulder)
• Trapezius (Upper Back)
• Supraspinatus (Rotator Cuff Muscle)
• Serratus Anterior (Side of Chest and Ribs)
• Upper Traps (Upper Trapezius)

 

What kind of exercise is this?

Isolation exercise.

 

Instructions:

• Stand with a dumbbell in each hand, arms by your sides.
• Keep a slight bend in your elbows throughout the movement.
• Lift both dumbbells out to the sides until they reach shoulder level.
• Maintain a slight bend in your elbows as you raise your arms.
• Pause briefly at the top of the lift.
• Lower the dumbbells back down with control.
• Keep your core engaged for stability.
• Exhale as you lift, inhale as you lower.
• Avoid using momentum or swinging.
• Focus on controlled movements and proper form.
• Keep your back straight and avoid arching.

 

Common mistakes beginners make:

• Using Excessive Weight
• Swinging the Dumbbells
• Leaning Forward or Backward
• Raising Arms Too High (above shoulder level)
• Bending Elbows Too Much
• Not Engaging Core Muscles
• Raising Shoulders Instead of Arms
• Holding Breath
• Ignoring Controlled Movement
• Overarching the Lower Back
• Neglecting Proper Posture
• Neglecting Full Range of Motion

 

Sets And Reps:

• Sets: 2-3 sets
• Repetitions: 8-12 reps per set

 

 

 

 

8) Dumbbell Russian Twists

 

 

Muscles Targeted:

• Obliques (Side Abdominal Muscles)
• Rectus Abdominis (Front Abdominal Muscle)
• Transverse Abdominis (Deep Core Muscle)
• Hip Flexors (Front of Hips)
• Erector Spinae (Lower Back Muscles)
• Trapezius (Upper Back) - Stabilization
• Deltoids (Shoulder Muscles) - Stabilization

 

What kind of exercise is this?

 Compound exercise.

 

Instructions:

• Sit on the floor with your knees bent and feet flat.
• Hold a dumbbell with both hands at chest level.
• Lean back slightly while maintaining a straight back.
• Lift your feet off the ground, balancing on your sit bones.
• Rotate your torso to one side, bringing the dumbbell beside your hip.
• Keep your core engaged and back straight.
• Rotate to the opposite side, moving the dumbbell to the other hip.
• Continue alternating sides in a twisting motion.
• Exhale as you twist, inhale as you return to the centre.
• Keep a controlled and steady pace.
• Focus on engaging your core muscles throughout.

 

Common mistakes beginners make:

• Using Excessive Weight
• Rounding the Back
• Not Engaging Core Muscles
• Swinging the Dumbbell
• Leaning Too Far Back
• Using Momentum Instead of Control
• Moving Hips Instead of Rotating Torso
• Neglecting Proper Breathing
• Not Balancing Properly on Sit Bones
• Overarching the Lower Back
• Moving Too Quickly and Sacrificing Form
• Straining the Neck or Shoulders

 

Sets And Reps:

• Sets: 2-3 sets
• Repetitions: 10-15 twists per side

 

 

 

9) Dumbbell Floor Press

 

 

Muscles Targeted:

• Pectoralis Major (Chest Muscles)
• Triceps Brachii (Back of Upper Arm)
• Anterior Deltoids (Front Shoulder Muscles)
• Serratus Anterior (Side of Chest and Ribs)
• Core Muscles (Stabilization)

 

What kind of exercise is this?

 Compound exercise.

 

Instructions:

• Lie on your back on the floor or a mat.
• Hold a dumbbell in each hand at chest level.
• Bend your knees and plant your feet on the floor.
• Keep your elbows close to your sides.
• Press the dumbbells upward until your arms are fully extended.
• Lower the dumbbells back down to chest level.
• Keep your core engaged for stability.
• Exhale as you press, inhale as you lower.
• Maintain a neutral spine throughout.
• Focus on controlled movements and proper form.

 

Common mistakes beginners make:

• Using Excessive Weight
• Allowing Elbows to Flare Out
• Arching the Lower Back
• Lifting Hips Off the Floor
• Not Fully Extending the Arms
• Not Engaging Core Muscles
• Using Momentum to Lift
• Neglecting Proper Breathing
• Not Keeping Dumbbells Aligned
• Overarching the Neck
• Raising Shoulders Off the Floor
• Bouncing the Dumbbells off the Chest

 

Sets And Reps:

• Sets: 2-3 sets
• Repetitions: 8-12 reps per set

 

 

10) Dumbbell Deadlift 

 

 

Muscles Targeted:

• Hamstrings (Back of Thighs)
• Gluteus Maximus (Buttocks)
• Erector Spinae (Lower Back)
• Quadriceps (Front Thighs) - Stabilization
• Adductors (Inner Thighs) - Stabilization
• Core Muscles (Abdominals and Lower Back)
• Trapezius and Rhomboids (Upper Back) - Stabilization
• Forearm Muscles (Grip Strength)

 

What kind of exercise is this?

 Compound exercise.

 

Instructions:

• Stand with feet hip-width apart, dumbbells in front of you.
• Hinge at the hips, bend knees slightly, and grip the dumbbells.
• Keep back straight, shoulders back, and core engaged.
• Lift the dumbbells by straightening your hips and knees.
• Keep the dumbbells close to your body as you stand.
• Squeeze your glutes at the top of the lift.
• Lower the dumbbells by bending at the hips and knees.
• Keep dumbbells close to your body as you lower them.
• Exhale as you lift, inhale as you lower.
• Focus on hip hinge and controlled movements.
• Avoid rounding your back or using momentum.

 

Common mistakes beginners make:

• Rounding the Back
• Lifting with Straight Legs
• Not Engaging Core
• Not Keeping Dumbbells Close to Body
• Leaning Backward at the Top
• Arching the Lower Back
• Using Excessive Weight
• Neglecting Proper Breathing
• Not Bending Knees Enough
• Jerky or Uncontrolled Movements
• Allowing Shoulders to Round Forward
• Using the Upper Back to Lift

 

Sets And Reps:

• Sets: 2-3 sets
• Repetitions: 8-12 reps per set

 

 

 

11) Dumbbell Romanian Deadlift

 

 

 

Muscles Targeted:

• Hamstrings (Back of Thighs)
• Gluteus Maximus (Buttocks)
• Erector Spinae (Lower Back)
• Adductors (Inner Thighs) - Stabilization
• Quadriceps (Front Thighs) - Stabilization
• Core Muscles (Abdominals and Lower Back) - Stabilization
• Trapezius and Rhomboids (Upper Back) - Stabilization
• Forearm Muscles (Grip Strength)

 

What kind of exercise is this?

 Compound exercise.

 

Instructions:

• Stand with feet hip-width apart, holding a dumbbell in each hand.
• Keep a slight bend in your knees and maintain a straight back.
• Hinge at the hips, pushing your buttocks back.
• Lower the dumbbells toward the ground, keeping them close to your legs.
• Feel a stretch in your hamstrings without rounding your back.
• Lower until your back is nearly parallel to the ground.
• Squeeze your glutes to return to the starting position.
• Keep your core engaged throughout the movement.
• Exhale as you stand up, inhale as you lower down.
• Focus on a controlled and steady pace.
• Maintain proper posture and avoid arching your back.

 

Common mistakes beginners make:

• Rounding the Back
• Not Engaging Core
• Using Excessive Weight
• Not Hinging at the Hips
• Bending Knees Too Much
• Allowing Dumbbells to Drift Away from Legs
• Arching the Lower Back
• Lifting Shoulders Instead of Hips
• Not Squeezing Glutes at the Top
• Not Keeping Dumbbells Close to Body
• Using Momentum to Lift
• Ignoring Proper Breathing

 

Sets And Reps:

• Sets: 2-3 sets
• Repetitions: 8-12 reps per set

 

 

 

Tips for Beginner Dumbbell Training

 

Start with lighter weights

 

This is so you can focus on proper form and technique and ensure you don't injure yourself.

 

It would be a terrible experience for you if you tried to use a super heavy dumbbell as a beginner.

 

Also, there is an added benefit other than not injuring yourself: if you learn some exercises with lighter weights, it allows your body to go through the proper ranges of motion, and you will learn this exercise very quickly and perfect it in no time too. That way, when it's time to up the ante, you can get the exercise bang on without too much struggle.

 

This repetition of a strength move with a low weight lets your body and brain learn the pattern so that you can crush it when you add heavier weights. If there's a move you want to learn or just get better at, starting light is the way to go

 Light Weights Benefits | Light Weights vs. Heavy Weights (runnersworld.com)

 

 

 

 

Progress slowly

 

We get it; you will probably feel like an absolute unit at some point during your workouts, but seriously, progressive overload is much more effective than trying to go from 5kg to 20kg in one single jump.

 

Progressive overload allows you to achieve muscle hypertrophy effectively and efficiently; putting too much strain on yourself will only slow you down.

 

Adding more weight is not the only way to practise progressive overload; you can also try holding your position at the peak of an exercise to make it more intense and increase the load on your muscles, leading to increased muscle mass.

 

Progressive overload training is a type of strength training that gradually increases the intensity of workouts to avoid a plateau in muscle mass and strength. The primary benefit is that it helps prevent a person from reaching a point where their exercise regimen is no longer challenging or effective.

 

Progressive overload: How it works, workout plan, and more (medicalnewstoday.com). 

 

 

 

Use a mirror

Yes, this one is an odd one, but using a mirror allows you to keep an eye on your form.

This way, you can make adjustments and keep getting better at particular movements.

 

 

Stabilise your core

This helps keep your spine neutral and other muscles stabilised.

 

Engaging your core also improves, balance, coordination and your overall posture.

 

 An engaged core makes it easier to activate different muscles during exercise. As well as increasing performance, another benefit of knowing how to engage your core correctly is that it helps to reduce the risk of injury. When the core muscles work together, they support the spine which keeps the back safe from strain.

How to Engage Your Core: Ultimate Guide | OriGym (origympersonaltrainercourses.co.uk)

 

 

Hydration and nutrition

Your diet and drinking enough water are huge factors in making some serious gains.

 

You will need to keep your body fuelled and hydrated so you can perform at your optimal level and so your body can do all the necessary things, such as heal.

 

This way, you can increase your muscle mass in the healthiest and most efficient way possible.

 

As a side note, it is especially important to consume enough protein.

 

How much protein?

While it is difficult to give exact figures due to varying study results, the optimum amount of protein for muscle-building appears to be between 1.2 and 1.6 g per kg of body weight.

 

 Protein for muscle mass: What is the optimal intake? (medicalnewstoday.com)

 

 

Rest between sets

Resting between sets is like a mini-holiday for your muscles and whole body; it allows your muscles to prepare for the next round of reps. Resting between sets can also help you keep correct form, as when your muscles begin to fatigue, you begin to lose your strength, which can hinder your form.

 

 

Stretching

 

Just like warming up, stretching is also an important part of dumbbell exercises and exercise in general. While the two are often overlooked, it is in your best interest to warm up and stretch, and if you feel foolish doing these things, just remember that David Goggins stretches for at least 2 hours every day, and he is considered the toughest man on earth.

 

Stretching helps with the following:

 

• Increases flexibility 
• Lessens risk of injury
• Ensures your joints can achieve their full range of motion

 

The main goal of stretching is to increase muscle flexibility and maintain joint range of motion. The aim of a general warm-up is to increase heart rate which thereby increases blood supply and oxygen to working muscles.

What’s the Difference Between Stretching and Warming Up? (functionizehealth.com)

 

 

Proper breathing.

I will discuss this one below as I believe this does require a proper explanation.

 

 

 

What is proper breathing?

Confusing right? "What do you mean proper breathing, I'm breathing right now".

 

Proper breathing technique during dumbbell exercises and indeed any other exercises involves you inhaling before the hard part of the exercise and exhaling during the hard part of the exercise.

 

For example, push ups, you would inhale on your way down to the floor and exhale as you come back up. 

 

 

 

Why proper breathing is important

 

• Helps engage your core muscles
• Efficient oxygen flow
• Can help you establish a strong mind-muscle connection 
• Improves control and your form
• Reduces stress
• Helps reduce fatigue

 

 

 

Which dumbbells are best for beginners?

Weight

For you, try 2.5kg up to 5kg dumbbells, if you want to be super economical you can buy dumbbell pairs that are within this range, for example, 2.5kg and 5kg dumbbell pairs, this saves you from purchasing twice. 

 

Why such a low weight?

Put simply, so you can focus on proper form and technique without putting too much strain on yourself and risking an injury or learning incorrectly. 

 

 These are rubber dumbbell pairs, with a range of 2.5kg-85kg, if you fall in love with dumbbell pairs then you can keep coming back to these bad boys.

 

 

 

Material

 

Rubber:

Pros

• Highly durable
• Not noisy
• Floor protection
• Grip comfort
• Safety
• Aesthetics
• Low maintenance
• Beginner friendly due to being safe

Cons

• Can be expensive
• Bulky
• Strong odour when new
• Limited style options
• Potential slippage

 

 Rubber dumbbells 1kg-10kg, great for beginners looking for progressive overload.

 

 

Urethane:

Pros

• Durability
• Floor Protection
• Reduced Noise
• Comfortable Grip
• Safety
• Aesthetics
• Versatility
• Hygiene
• User-Friendly
• Maintenance
• Consistency in Weight

Cons

• Cost
• Weight and Bulk
• Initial Odour
• Wear and Tear
• Limited Style Options
• Weight Limitations

 

 

 

Cast iron:

Pros:

• Durability
• Classic Appearance
• Cost-Effective
• Weight Accuracy
• Versatility
• Effective Strength Training
• Minimal Maintenance
• Wide Grip Range
• Simple and Reliable.
• No Odour
• Floor Stability - Shape prevents them from rolling.

Cons:

• Hardness
• Limited Aesthetics 
• Noise - Can create more noise on impact compared to coated options.
• Maintenance
• Cold to Touch

 

 

 

 

 

Price

 

Are you looking for expensive dumbbells or cheap ones?

 

If you are serious about strength training, the investment in a decent set or pair of dumbbells is well worth it.

 

When you have your own set or pair of dumbbells, you can work out at any point while you are at home, watching TV? Do a workout too!

 

If you just want to dip your toes in, go for a cheaper option, and if you like them, make the investment in some decent dumbbells.

 

These are both cheap and expensive; with a weight range of 2.5kg all the way up to 85kg (pairs), the lowest option starts at £30.

 

 

 

 

 

 

 

 

 

 

 

Can you get a good workout with just dumbbells?

 

Yes! Because they are so versatile and efficient, you can work your entire body with dumbbells; using compound exercises is your best bet for this.

 

And hey ho, if you want to isolate a muscle group, you can do that too!

 

The versatility of dumbbells is practically endless.

 

There are many exercises you can do with two dumbbells, but as a strength and conditioning coach, I can tell you there are just as many — if not more — you can do using just one. In fact, you can effectively train your entire body using a single dumbbell in about 10 minutes.

 

 

 

 

Conclusion

There you have it, our list of exercises beginners can do with dumbbells is over, we hope you learnt something new from this article and you have an idea in mind of where you want to go from here.

If you have any questions or you feel like you can add some value to this article, comment down below! Or email us at support@gymuk.co.uk