Best Dumbbell Exercises

USING dumbbells

Whether you are training at your local gym or working up a sweat at home, USING dumbbells are a great piece of equipment to get your hands on. As a versatile and beginner-friendly piece of equipment, regardless of your level of fitness experience, dumbbells can offer something for you. Dumbbell training applies one of the most important principles of resistance training, being progressive overloading of the muscles. 

The term ‘progressive overloading’ refers to gradually increasing the stress a workout puts on your body, triggering the muscles in your body to adapt and grow stronger. With the correct set of dumbbells and the right exercises in your arsenal of knowlegdge, by using dumbbells you can be on your way to becoming a fitter, stronger version of yourself in no time. 


Dumbbells have long been one of the most trusted and popular strength training tools for good reasons. Using dumbbells offers you benefits such as:


  1. They Build Muscle and Strength

As long as you are feeling some sort of resistance off of a dumbbell, they will help you to build muscle and strength. Using dumbbells will help you achieve a balanced development of both sides of your body compared to workout machines or barbells, where one side may compensate. Doing dumbbell training where there is an incorrect balance of the effort shared can lead to injuries and issues over time.

      2. Suitable for All Levels

With dumbbells being easy to store at home, someone starting their fitness journey does not have to be worries about navigating complex machines or programmes at a gym to get a decent workout in. Since dumbbells are technically defined as ‘free weights’, dumbbell training will allow you to move in a way that feels natural to your body. This is crucial for both strength and muscle gains, allowing your joints to stay healthy over time. With many different dumbbell weights available, using dumbbells makes it easy to learn new dumbbell exercises which allow you to progress at your own pace. 

      3. You can do Dumbbell Exercises every day

As long as you have a structure to your workouts which allows your muscles to recover adequately, you will be able to do dumbbell training every day. For example, if you trained your legs on Monday, you would have to give it 3-4 days to train them again, allowing you to train other muscles in your body before doing so. 

Training frequency

How you decide to personally engage in dumbbell training will depend entirely on your workout experience and personal fitness goals. With there being endless amounts of exercises to perform with dumbbells, ranging from compound movements to muscle-isolating movements, it is important to understand the frequency of training suited to your needs. If you are training in a gym, you’ll have a wide range of dumbbell weights and dumbbell exercises to work with. However, if you need a solution to having lots of weights, our adjustable dumbbell range has a wide variety of space saving, time efficient solutions for anyone looking to maximize dumbbell exercises at home. With adjustable dumbbells, you will be able to switch between multiple weight increments at ease at the twist of a handle or dial, making them ideal for home-gym use. 


With regard to the number of sets and reps you can perform when dumbbell exercises with, you can do the following:

Build Muscle Size:

  •  3 – 5 sets of a single exercise
  •  6 – 12 reps per set
  •  45 to 90 seconds rest between sets


Build Muscle Strength 

  • 5 – 8 sets of a single exercise
  • 6 – 12 reps per set 
  • 45 to 90 seconds rest between each set


Build Muscle Endurance

  • 2 – 3 sets of a single exercise
  • 10 – 20 reps per set
  • 0 to 60 seconds of rest 


With dumbbells being as old as the 17th century, there have been small, but relevant changes made to their designs throughout the years. However, here at RPM Power we have sought to develop the technology behind dumbbells, so that modern, innovative dumbbells solutions are available to all. We have a wide range gym dumbbell sets, consisting of variable dumbbells from standard 2.5KG Hexagonal Dumbbells to 40KG Adjustable Dumbbells, so you can get the most out of your dumbbell training. 

1 . Hexagonal Dumbbells

Solid and reliable, Hexagonal Dumbbells instantly upgrade any training session as probably one of the most versatile pieces of exercise equipment. Enjoy the freedom of movement with each lift of our premium RPM Hexagonal Dumbbells.

Available in paired weight ranges of 2.5kg – 50kg, there is a Hexagonal Dumbbell for everyone, not matter what your level of strength and fitness is, making them the ideal tool for dumbbell training. Read more about our Hexagonal Dumbbell range here.


2 . Adjustable Dumbbells

Adjustable dumbbells, which are also known as adjustable weight sets consist of a single adjustable dumbbell replaces multiple individual dumbbells in one compact, space efficient form. Adjustable dumbbells are ideal for anyone looking to save both time and space with their dumbbell training. These dumbbells allow for an easy dumbbell workout, with the ability to change weights so easily making them the perfect dumbbells for home gym. 

No more adding or removing plates and screwing on collars to break up your workouts. Suitable for both beginners and serious weightlifters alike, we have 11kg, 20kg, 24kg, 25kg & 40kg Adjustable Dumbbell models. Read more about our adjustable dumbbell range here.

24KG Adjustable Dumbbells

3. Adjustable Weight Benches

A high-quality workout bench like the RPM Power bench range means you can do exercises which boost muscle size, fitness and athletic endurance. It can offer you nearly all the benefits of a gym workout from the comfort of home. There are many distinct advantages of having an adjustable bench in your home, allowing you to maximize the benefits of your dumbbell training. 

If you’re committed to getting strong and building muscle, then one of the RPM power adjustable benches is the perfect device for you. We have a wide variety of adjustable weight benches which are suitable for anyone no matter what your level of fitness is. See more information here.

weight bench for barbell bars and plates

top dumbbell exercises

1 . Lateral Raises

  • Firstly,stand upright with a dumbbell in each hand.
  • Holding the dumbbell, make sure that your palms are facing inwards, and your arms set straight downwards.
  • Without moving your body at all,  lift the dumbbells to your side. 
  • When doing this, make sure you bend your elbows ever so slightly.
  • Lift the dumbbells to your side, ensuring that your elbows are dipped ever so slightly as you do.
  • Move your elbows outwards until your arms are parallel to the floor.
  • Pause when you reach the top of this exercise.
  • Lower the dumbbells back to the starting position when your arms were close to touching the floor. 
  • Repeat desired number of reps.

Trains: Shoulders, Triceps, Lats


2. Forward Lunge

  • Standing up straight, hold a dumbbell in each hand and keep your arms loose by your side.
  • Tensing your core, slowly step forward with one leg and get into a lunge position.
  • When lunging, always land on the base of your heel first.This is extremely important in providing stability and balance to the lunge.
  • Hold the lunge for a few seconds before returning to the starting position.
  • Alternate legs, then repeat the exercise.

    Trains: Glutes, Hamstring, Hip Flexor, Core.



  • Begin this exercise by holding one dumbbell with both hands, your palms facing each other.
  • Bring the dumbbells over your shoulders so that the weight is resting on them.
  • Keep your back upright and your core engaged, you should also have a wide stance which will allow you to keep your body grounded. 
  • Slowly sit back into your hips, keeping your core tight and back straight. 
  • Raise back upwards to complete one rep.
  • Repat 8-20 reps based on desired level of intensity.

Trains: Core, Hamstrings, Glutes, Arms


4. Russian twists

  • Begin this exercise by sitting on the floor with a dumbbell resting on your chest.
  • Bring your knees upwards so that your legs are elevated off of the ground.
  • With a dumbbell now being held in both hands, bring the dumbbell from one side to the other, ensuring that your legs are held off the ground as you do so. 
  • Start this exercise slowly with a weight that is suited to your level. It is more important for this exercise to be balanced throughout rather than focusing on heavier weights.
  • Repeat 10-50 reps depending on your chosen weight.

Trains: Core, Arms


5. Tricep kickback

  • Begin this exercise by standing upright with a dumbbell in each of your arms.
  • Make sure that your knees are bent slightly and your palms are facing inwards. 
  • Brace your core and keep your back fixed straight that you lean forward at a 45-degree angle so your waist is dipped.
  • Make sure you lean forwards enough so that your torso is almost parallel to the floor.
  • Your biceps should stay tucked in and close to your body, with your head and spine forming a straight line, allowing your chin to dip in towards your neck.
  • Straighten your elbows without moving your upper arms, allowing yourself to extend your elbows.
  • Return to your starting position, this is one rep.
  • Repeat 8-10 reps based on chosen weight.

Trains: Triceps, Shoulders, Arms



  • Begin this exercise by holding a dumbbell in your left hand at stomach level.
  • Tense your stomach and keep your back straight, sink into your knees squatting to the ground keeping the dumbbell between your legs.
  • Power back upwards through your feet, as you come up, raise the dumbbell above your head.
  • Reach a full extension, then go back to then go back to the starting position, doing a squat with the dumbbell at stomach height again before bringing it back to the ground.
  • Repeat 5 Sets with each arm.

Trains: Glutes, Hamstrings, Shoulders, Arms


7 . Bicep Curls

  • Although the clip here shows a bicep curl sitting down, this exercise can be done standing up. 
  • Standing up straight, hold a dumbbell in each hand and keep your arms by your side.
  • Keep your elbows tucked into the side of your chest and your back rigid.
  • Slowly curly one dumbbell upwards towards your chest. When doing so, be sure not to move any other part of your body. Your hand should rotate as you lift the dumbbell, so that your palms are facing upwards by the time they reach your upper chest.
  • Return the dumbbell to the starting position. This is one rep.
  • Alternate arms and repeat 8-10 reps on each arms depending on chosen weight.

Trains: Biceps


8. Bent over Row

  • Although the clip here shows this exercise being done with a bench, any chair or table at a similar height will work fine.
  • Standing upwards, hold a dumbbell in each of your hands, with your palms facing your body.
  • Get into a position where your legs and arms are approximately shoulder-width apart and your knees bent
  • Bend forwards no further than a 45-degree angle, tensing your core and keeping your back held up straight.
  • Bring the weights upwards towards your core area, while doing so making sure that your wrists are tensed and your legs solitary. 
  • Do not let your arms go past shoulder level.
  • As you raise the dumbbells, it should feel you’re bringing your shoulder blades together at the top of the movement
  • Lower the weights, you have now completed one rep.
  • Repeat 8-10 reps based on chosen weight.


Trains: Triceps, Lats, Back, Core.



To conclude this blog, these are just a small handful of the hundreds of exercises one can do with their dumbbells. 

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