Build a ripped athletic body with just a few dumbbells

Dumbbells are definitely one of the best form of workout equipment due to their ability to be used in small spaces and their high degree of athletic carryover. With their three dimensional freedom, dumbbells allow you to workout in all planes of motion and require a great deal of core strength and stability to use them properly. That said, choosing the best dumbbell exercises ever can be quite a challenge since there are so many to choose from. In this video, I picked the 8 best exercises with dumbbells and give you a reason why each has earned its spot.

To begin, lets take a look at the best dumbbell exercises. They are:

Dumbbell Curl and Press
Crush Grip Goblet Squats
Farmers Carries
One Arm DB Incline Bench Press
DB Pullovers
Tripod Dumbbell Rows

Each of these exercises require either just a single dumbbell or two dumbbells. They were chosen given their ability to work multiple muscle groups in one dumbbell only workout. The more muscles you can train in one workout the quicker your training session will be and the more impact you can have on your body in a shorter period of time.

Dumbbell only workouts can be incredibly challenging. In fact, some people think that you can’t effectively train your legs with db’s since you aren’t able to load up the weight high enough. That’s not true at all. You can choose exercises that you load with even 100lb dumbbells and perform on a single leg and you are sure to be pushing yourself to your limits.

The same can be said for dumbbell chest workouts and dumbbell back and arm workouts. The fact that you aren’t using a barbell does not sacrifice the quality or effectiveness of the training session. That said, you cannot continue to lift light dumbbells and think that you are going to get a great enough workout. Even if you are training at home, aim to lift the heaviest dumbbells that you can lift if you want to build muscle in your workouts.

If you are looking for a complete workout program that uses just a few dumbbells, a bench, a pullup bar and a resistance band then head to and get the ATHLEAN-X Training System. By using equipment like dumbbells in your workouts, you’re training your body to move and look like an athlete.

For more dumbbell workouts and exercises you can do with dumbbells for your chest, arms and shoulders be sure to subscribe to our channel here on youtube at


  1. I'm 58 and work out 3 times a week. I am fortunate to have a good space, with two benches. I find doing strictly dumbbell workout in cold weather works best for me. A bad knee and iffy hip. Lol
    I'm going to incorporate a couple of your 8 exercises. Thanks!

  2. ik that most people wont care and some might think that it doesn't work, but I honestly think that for even a little more burn when doing the pullover, you can utilize the crush grip as well. its helped me in my workouts and i hope it does the same for whoever that tries it.

  3. Excellent video! Love it! So good and helpful, especially since I only have dumbbells for weights.

    Do you have any "Best Dumbbell Exercises for Over 40" or over 50? If not, can you please do one? Also, a key part of this or a separate video could be important tips and techniques for dumbbells over 50. What changes should be made, or what things should be avoided over 50 (with dumbbells)?

    Thanks so much for your excellent and helpful videos!!

  4. Love this workout – going back to it for the second time, one year later. I did it like a circuit with no rest between exercises and then rested after each was done. Did that 3x for a great workout.

  5. That single-arm incline dumbbell press looks awesome for, I never tried that.

    Everything else is great compound exercises.

    Do you pick a weight where you can do 10-12 reps @ 80-85% and ~15-30 seconds between sets?

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