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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.
46 workouts · 10 to 45 min · most watched first · by Tiff and Dan · newest September 2026
Start here
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Dumbbell Back and Bicep Workout at Home38 min · Dumbbells
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Dumbbell Back and Bicep Workout at Home | 38 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Full Body Workout with Dumbbells: Strength | 45 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Full Body Dumbbell Workout: Strength & Endurance | 26 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Abs & Arms Workout with Dumbbells | 36 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Full Body Workout: One Dumbbell | 41 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Full Body Dumbbell Workout: Intense Strength | 44 min | Dumbbells | Beginner-Intermediate, Intermediate |
| Full Body Strength Workout: Get Strong, Stay Lean | 41 min | Dumbbells, Bench, Yoga Block | Beginner-Intermediate, Intermediate |
| Full Body Dumbbell Workout: Beginner Friendly | 33 min | Dumbbells | Beginner, Advanced |
| Full Body Fusion Dumbbell Workout | 44 min | Dumbbells, Bench, Yoga Block | Beginner-Intermediate, Intermediate |
| Full Body Dumbbell Workout with Abs | 41 min | Dumbbells | Beginner-Intermediate, Intermediate |
All 46
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
41 minFull Body Dumbbell Workout with Abs
44 minFull Body Supersets with Dumbbells
33 minFull Body Strength Training with Dumbbells
41 minFull Body Dumbbell Supersets
41 minFull Body Circuits with Dumbbells
37 minBeginner Full Body Dumbbell Workout
35 minDumbbell Strength: Full Body + Abs Finisher
40 minFull Body Superset Workout
43 minUpper Body Workout with Dumbbells
28 minArm Workout + Core: At Home with Dumbbells
33 minFull Body Dumbbell Strength & HIIT
39 minBack & Biceps: Pull Conditioning
41 minLegs & Core Shred
38 minUpper Body Workout: Arms, Chest, Shoulders & Abs
38 minUpper Body Dumbbell Workout + Abs
Show all 46
41 minStrength Combos & Complexes
36 minBack, Biceps & Abs Strength Workout
29 minAbs & Core: Weighted
40 minMetCon Shred
37 minFull Body Low Impact HIIT Workout
25 min25 Minute Full Body Dumbbell Workout
40 minTotal Body Strength + Sweat: No Repeat HIIT
31 minLow Impact HIIT Workout with Weights: No Jumping
38 minPyramid Full Body Dumbbell Workout
41 minDumbbell Upper Body Workout: Chest, Triceps & Core
41 minFull Body Tempo Workout with Dumbbells
40 minArms & Shoulders Dumbbell Workout
22 minFull Body Workout: No Jumping, No Repeats
39 minFull Body MetCon: Strength + Fat Burning HIIT
39 minFull Body Drop Set Workout: Tri-Sets
17 minLeg Workout: Dumbbell Squats
43 minBuild Your Back & Biceps + Abs
10 min10 Minute Dumbbell Arm Workout
10 min10 Minute Dumbbell Shoulder Workout
10 min10 Minute Full Body Dumbbell Workout
10 min10 Minute Dumbbell Leg Workout
10 min10 Minute Dumbbell Glute Workout
The moves we use most
Across these 46 workouts, these show up most often.
- Bent Over Rowin 23 workouts
- Renegade Rowsin 18 workouts
- Chest Pressin 17 workouts
- Shoulder Pressin 14 workouts
- Arnold Pressin 13 workouts
- Goblet Squatin 13 workouts
- Romanian Deadliftin 13 workouts
- Arm Circlesin 12 workouts
Questions
- Which of our dumbbell workouts for beginners should I start with?
- Dumbbell Back and Bicep Workout at Home. It's the most watched of these, with 917K views on YouTube. Three rounds of back and biceps with a heavy and a light pair, finished with curls and upright rows.
- How long are they?
- From 10 to 45 minutes. Most are about 38.
- Do I need equipment?
- Yes: all 46 use dumbbells.
- Are they good for beginners?
- 46 of the 46 are marked for beginners, and 30 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.
