Dumbbell Workout Routine for Men

Dumbbell Workout Routine for Men

Apair of dumbbells can easily replace a classic gym workout. This routine of ten core exercises will effectively load key muscle groups, strengthen muscles, and make your body stronger. Also, the dumbbells are really easy to use at home.

In the article, we talked about the benefits of dumbbell exercises, the most important technical points, as well as an example of a dumbbell routine for men.

What is a dumbbell routine for?

Dumbbell workouts are an effective way to build a strong, muscular physique. With its help, you can train almost all muscle groups. Dumbbell exercises allow you to gain muscle mass, get stronger, and lose weight.

They pump the target muscles through their full, natural range of motion. This is the advantage of dumbbells compared to exercises in simulators, where the range of motion is limited. Dumbbell exercises are safe for the joints and ligaments, as the elbows and hands are not pinched in the same position.

Dumbbells give you complete freedom in choosing exercises. You can combine different movements, change the grip and the amplitude of the exercises. All these techniques will diversify strength training, make it more intense and effective.

Sample Dumbbell Exercise Routine for Men

There are many different exercises with dumbbells. Begin to learn technique by working with a light weight and only increase when you are confident in the correct execution.

Here’s a sample 10 dumbbell workout routine for men:

1. Stocks

Dumbbell lunges are an exercise to train your legs and glutes. Lunge forward with dumbbells in hand. Bend the knee of the front leg so that it is parallel to the ground. Keep your back straight. If you lean your shoulders forward slightly, most of the load will be on your leg muscles.

2. Dumbbell swings

Place your feet wider than your shoulders, turn your toes slightly to the sides, and hold the dumbbell in front of you. Shift your body weight toward your heels, try not to lift them off the floor. Get into a semi-squat position, bringing your hips back, and then, in an explosive movement, lift the dumbbell.

3. Lunges on a bench

Step onto the platform with one foot and climb up a platform, bench, or chair. Keep the dumbbells in the arms down and try not to push hard with the other leg to keep the full load on the front leg.

4. Dumbbell row

This is one of the dumbbell exercises that will make your back muscles stronger. Slightly narrower arms will put more pressure on your triceps.

5. Lateral dumbbell flights

The lateral dumbbell flies are an exercise for the development of the middle beam of the delta. Raise the dumbbells from the sides to shoulder level. Position your elbows up. To increase the load on the delts, slightly rotate the hands at the top point so that the thumbs point downward.

6. Bench dumbbell row

Basic exercise to pump the deltoid muscles. Place one hand and one knee on the bench and hold a dumbbell with the other hand. The back must be straight. Lift the weight toward your waist by contracting your back muscles. At the top point hold the dumbbell for a second and lower your arm slowly.

7. Dumbbell Raise for Biceps

Hold the dumbbells with your arms down. Begin alternately lifting the dumbbells with each hand tensing your biceps. The elbows are set at one point throughout the range of motion.

8. Triceps extensions

An example of a dumbbell exercise for triceps. Hold the dumbbells above your head with your arms straight so that your palms are facing each other. Gently lower the dumbbells behind your head at a right angle to your elbow. The elbows are fixed and do not diverge to the sides. It is more convenient to do it using a backrest.

9. Seated Dumbbell Press

It is recommended to perform the exercise with a fixed back, also sitting in a chair. Use light dumbbells to avoid damaging the shoulder joint. As you exhale, lift both dumbbells, feeling the work of your deltoid muscles. The gaze is directed to the front.

10. Buttock lifts

Exercise to train the lower abs, glutes and lower back. It can be performed both with dumbbells in dynamic mode (with repetition count) and in static mode. At the high point make sure you are using your tail muscles and lifting your pelvis.

Beginner program

The dumbbell routine is designed for men looking to gain muscle mass and increase strength. For those who are just starting to train at home, it is recommended to use light dumbbells less than 10 kilos. You will have 3 workouts per week. In each workout, you are pumping two muscle groups. Rest time between sets is 1-2 minutes.

  • Monday – Legs / Shoulders – Dumbbell Squats: 4 sets of 20 reps, Dumbbell Lunges: 3 sets of 10 reps per leg, Dumbbell Press – 3 sets of 12 reps, Bench Lunges – 3 sets of 15 times
  • Wednesday – chest / triceps / abs – Dumbbell push-ups: 4 sets for maximum number of times, Triceps on bench – 3 sets of 15 times, Narrow-arm push-ups: 3 sets for maximum number of times
  • Friday – Back / Biceps – Dumbbell Row: 3 sets of 12 reps on each side, Bench Row: 3 sets of 20 reps, Bicep Dumbbell Raise: 3 sets of 12 reps


The effectiveness of dumbbell training depends not only on the selected exercises. It is important to do them with technique and dexterity, to control the weights throughout the range of motion. Over time you can gradually increase the weight of the dumbbells.

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