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Best Dumbbell Exercises for Men

Dumbbells are known for their versatility and their unique point of being able to stack on weight according to one’s preference. In the scene of bodybuilding, the dumbbell is a man’s go to equipment for exercising. It has become synonymous for a fit man to be doing bicep curls with dumbbells. But there are more to just bicep curls for dumbbells and due to their versatility you only need to know the best dumbbell exercises that will help you gain muscles for most parts of your body.

Dumbbell exercises for the most part are simple to execute and because of its compact size it is great for targeting a variety of muscle groups. Continue reading more to know what the best dumbbell exercises are for Men!

Bicep Curls

The bicep curl is the most common and go-to exercise for men that incorporates the use of dumbbells. It’s the most recognizable exercise and the most easy to execute. You can add or decrease weight according to your capacity. There are also a number of variations of the exercise such as the hammer curl, the wide bicep curl, the concentration curl and many more. It is without a doubt one of the best dumbbell exercises for your biceps.

Tricep Extensions

Tricep exceptions are also a great dumbbell exercise that is again pretty easy to execute. They are great for overloading your triceps and work in a similar function to the tricep pull down which is done using the cable machine. They are an excellent dumbbell only tricep workout.

Tricep kickback

The tricep kickback does not require you to use a lot of weight in your dumbbells and the overload is caused mainly through the execution of the exercise. It’s a great way to strengthen your tricep heads, especially the long head which makes this exercise mostly done using a dumbbell.

Shoulder Press

The shoulder press is one of the best dumbbell exercises for the shoulder that can be done using only two dumbbells. The exercise mainly concentrates on the front and middle delts making for good and strong shoulder development. Extensive use of the exercise over some time will demand that you put on more weight on the dumbbells.

Lateral Raises

Lateral raises is another exercise that mostly is done with the help of dumbbells. It is one of the toughest shoulder exercises due to the nature of its execution. But it is an absolutely great exercise for targeting the whole shoulder deltoids, mostly the middle delts. But it should always be remembered that not much weight is to be used in exercises concerning the shoulder as it may lead to serious or irreparable injuries.

Dumbbell row

The dumbbell row is one of the most basic yet the most effective exercise for the back. It is a simple to execute exercise but demands that you have proper form for it to target your back and also avoid risk of hernia. It is an exercise that is still widely used by gym goers and body builders alike and is one of the best dumbbell exercises for the back.


Lunges is one of the toughest dumbbell exercises. It targets the leg muscles, most notably the hamstrings, glutes and quads. They are not hard to execute but demands great mind strength as it can be a difficult exercise to complete. Three sets of lunges and you are sure to be falt on the group with your legs extremely sore the next day, they are a great alternative exercise to the traditional squats.

Dumbbell Squats

There are other ways to do dumbbell exercises but the dumbbell squat is one of the most effective and difficult of them all. It is an exercise that demands you to have a strong core and body balance. While performing the exercise the dumbbell is either put on your shoulders with the support of the wrist or near your fit where you need to grip it everytime there is the motion squat. You need to maintain the balance of not leaning in forward while doing the exercise building a strong back and core muscles.

Dumbbell Hamstring Curl

The dumbbell hamstring curl is an often overlooked exercise and is excellent for targeting the hamstrings and inner quads. It is executed in the same fashion of the bicep curl but only with the legs by lying on your tummy while your lower part of your legs, from the calves are hanging free. You then hold the dumbbell with your feet and curl it towards you for it to affect the hamstrings. It is most certainly one of the best dumbbell exercises out there.

Glute Bridge

The glute bridge might seem like an awkward exercise to perform but believe in it as it is one of the best dumbbell exercises for targeting the glutes and the lower abs. It is a great core strengthening exercise and should definitely be a part of your exercise routine that will most definitely benefit your core muscles.


If you did not know, deadlifts can also be executed with the help of dumbbells and they work just as well as a barbell. Dumbbell deadlifts also have a slight advantage over traditional deadlifts due to it being beginner friendly and also allowing for a wider range of motion. It also allows you to target your muscles more effectively as the weight is more manageable and makes you develop that mind muscle connection .

Bench Press

The dumbbell bench press is another exercise and is one of the best dumbbell exercises for the chest. It has its advantages over the barbell deadlift mainly due to its increased range of motion, allowing it to more effectively target the chest. It is also user friendly and helps in adjusting muscle imbalances. They are great for building the mind muscle connection with your chest and allows you to effectively build a more better looking chest.


Dumbbell exercises allow better targeting of the muscles. They are a great alternative for the more demanding compound exercises and is the best way for beginners to target their muscles and understand the basic mechanisms of different exercises. The mentioned exercises are one of the best dumbbell exercises to work on and target most of the muscle groups that will help you build a strong and lean muscle mass. Dumbbells also come relatively cheaper than most gym equipment, so get yourself a pair and rep out those sets!

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