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10 Best Dumbbell Exercises Build Size & Strength

Front Squats

Keep your abdominal muscles contracted as you squat down until your thighs are perpendicular to the floor.

Romanian Deadlifts

Maintaining a tall torso and soft knees, bring the weights down your thighs by pushing your hips back.

Bench Presses

Start the flat dumbbell bench press by sitting on a weightlifting bench with the dumbbells at your sides.


Incline your workout bench by 30 to 45 degrees for the next phase of our dumbbell exercises for size and strength.

Reverse Lunges

To get back up, drive through with your front leg. Do the same thing on the other side.

Lateral Raises

Get started by bringing your torso forward and bending at the hips by at least 45 degrees. Stand with a strong chest, a straight back, and gentle knees.

Shoulder Presses

While pressing the dumbbells up, keep your core braced and your glutes squeezed. At the top of the movement, flex your shoulders and triceps.

Dumbbell Curls

Incline dumbbell curls are up next. Take a pair of dumbbells, palms up, and hold them at shoulder height while lying face up on an incline bench.

Triceps Extensions

Always maintain a straight back and a slight bend in the elbows to bring the dumbbells down towards you.

Dumbbell Crunches

Each hand should hold a dumbbell, and your arms should be fully extended. To perform the first crunch, bring your upper body to a position where you can flex your abs fully.

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