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Dumbbell workouts for beginners
New to weights? Start light enough that the last few reps are hard but your form stays clean, and go heavier when it starts to feel easy.
60 workouts · 10 to 45 min · most watched first · by Tiff and Dan · newest September 2026
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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Upper Body Strength: Supersets39 min · Dumbbells, Bench · Two levels
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Upper Body Strength: Supersets39 min · Dumbbells, Bench | 39 min | Dumbbells, Bench | Beginner-Intermediate, Intermediate |
| Dumbbell Back and Bicep Workout at Home38 min · Dumbbells | 38 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Full Body Workout with Dumbbells: Strength45 min · Dumbbells | 45 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Full Body Dumbbell Workout: Strength & Endurance26 min · Dumbbells | 26 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Abs & Arms Workout with Dumbbells36 min · Dumbbells | 36 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Full Body Workout: One Dumbbell41 min · Dumbbells | 41 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Full Body Dumbbell Workout: Intense Strength44 min · Dumbbells | 44 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Full Body Strength Workout: Get Strong, Stay Lean41 min · Dumbbells, Bench, Yoga Block | 41 min | Dumbbells, Bench, Yoga Block | Beginner-Intermediate, Intermediate |
| Full Body Dumbbell Workout: Beginner Friendly33 min · Dumbbells | 33 min | Dumbbells | Beginner, Advanced |
| Full Body Fusion Dumbbell Workout44 min · Dumbbells, Bench, Yoga Block | 44 min | Dumbbells, Bench, Yoga Block | Beginner-Intermediate, Intermediate |
All 60
38 minDumbbell Back and Bicep Workout at Home
45 minFull Body Workout with Dumbbells: Strength
26 minFull Body Dumbbell Workout: Strength & Endurance
36 minAbs & Arms Workout with Dumbbells
41 minFull Body Workout: One Dumbbell
44 minFull Body Dumbbell Workout: Intense Strength
41 minFull Body Strength Workout: Get Strong, Stay Lean
33 minFull Body Dumbbell Workout: Beginner Friendly
44 minFull Body Fusion Dumbbell Workout
31 minFull Body HIIT with Weights: No Repeats
39 minFull Body Low Impact: Dumbbell Strength
41 minFull Body Dumbbell Workout with Abs
33 minFull Body Strength Training with Dumbbells
44 minFull Body Supersets with Dumbbells
41 minFull Body Dumbbell Supersets
41 minFull Body Circuits with Dumbbells
37 minBeginner Full Body Dumbbell Workout
39 minBack & Biceps: Pull Conditioning
39 minFull Body Shred: AMRAP Complexes
35 minDumbbell Strength: Full Body + Abs Finisher
40 minFull Body Superset Workout
40 minMetCon Motion
43 minUpper Body Workout with Dumbbells
Show all 60
38 minUpper Body Workout: Arms, Chest, Shoulders & Abs
41 minLegs & Core Shred
33 minFull Body Dumbbell Strength & HIIT
28 minArm Workout + Core: At Home with Dumbbells
38 minUpper Body Dumbbell Workout + Abs
41 minStrength Combos & Complexes
36 minBack, Biceps & Abs Strength Workout
29 minAbs & Core: Weighted
43 minFull Body Supersets: Alternating Pairs
25 min25 Minute Full Body Dumbbell Workout
40 minMetCon Shred
42 minFull Body Strength: Controlled Tempo
37 minFull Body Low Impact HIIT Workout
40 minTotal Body Strength + Sweat: No Repeat HIIT
31 minLow Impact HIIT Workout with Weights: No Jumping
38 minPyramid Full Body Dumbbell Workout
39 minLow Impact Strength: Complexes & Flow
40 minArms & Shoulders Dumbbell Workout
41 minDumbbell Upper Body Workout: Chest, Triceps & Core
22 minFull Body Workout: No Jumping, No Repeats
41 minFull Body Tempo Workout with Dumbbells
39 minFull Body MetCon: Strength + Fat Burning HIIT
39 minLower Body & Abs
39 minFull Body Drop Set Workout: Tri-Sets
41 minUpper & Lower Pull: Biceps Finisher
37 minFull Body Cardio HIIT: Tabata Finisher
41 minStrength Reload: Heavy Dumbbells
17 minLeg Workout: Dumbbell Squats
33 minFull Body AMRAP & EMOM HIIT
41 minFull Body Conditioning & Abs
43 minBuild Your Back & Biceps + Abs
10 min10 Minute Dumbbell Arm Workout
10 min10 Minute Full Body Dumbbell Workout
10 min10 Minute Dumbbell Shoulder Workout
10 min10 Minute Dumbbell Leg Workout
10 min10 Minute Dumbbell Glute Workout
The moves we use most
Across these 60 workouts, these show up most often.
- Bent Over Rowin 33 workouts
- Chest Pressin 23 workouts
- Arm Circlesin 19 workouts
- Renegade Rowsin 19 workouts
- Romanian Deadliftin 19 workouts
- Goblet Squatin 18 workouts
- Overhead Tricep Extensionin 17 workouts
- Shoulder Pressin 17 workouts
Questions
- Which of our dumbbell workouts for beginners should I start with?
- Upper Body Strength: Supersets. It's the most watched of these, with 978K views on YouTube. Back, chest, shoulders, arms and abs in four focused blocks, then a curl-to-press finisher.
- How long are they?
- From 10 to 45 minutes. Most are about 39.
- Do I need equipment?
- Yes: all 60 use dumbbells.
- Are they good for beginners?
- 60 of the 60 are marked for beginners, and 43 show an easier version alongside the harder one. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
