Workouts You Can Do With Adjustable Dumbbells (Complete Guide)

Workouts You Can Do With Adjustable Dumbbells (Complete Guide)

Adjustable dumbbells are one of the most versatile training tools you can own. With just a single pair, you can train every major muscle group, build strength, improve conditioning, and maintain long-term progression — whether at home, in a condo gym, or in a compact personal training space.

Unlike fixed dumbbells or bulky machines, adjustable dumbbells allow you to scale weight easily, making them suitable for beginners, intermediates, and advanced lifters alike.

This guide covers all the workouts you can do with adjustable dumbbells, broken down by muscle group, training style, and use case.

Upper Body Dumbbell Workouts

Chest Exercises

Adjustable dumbbells allow for a full range of chest movements with greater joint freedom compared to barbells.

  • Flat Dumbbell Press

  • Incline Dumbbell Press

  • Decline Dumbbell Press

  • Dumbbell Chest Fly (flat / incline)

  • Dumbbell Pullover

These movements target the upper, mid, and lower chest while also engaging stabilising muscles.

Back Exercises

Dumbbells are excellent for unilateral training, helping correct strength imbalances.

  • Single-Arm Dumbbell Row

  • Bent-Over Dumbbell Row

  • Renegade Row

  • Dumbbell Dead-Stop Row

  • Dumbbell Pullover

Back workouts with dumbbells improve posture, grip strength, and overall pulling power.

Shoulder Exercises

Dumbbells provide natural shoulder movement and reduce joint strain.

  • Standing or Seated Dumbbell Shoulder Press

  • Lateral Raises

  • Front Raises

  • Reverse Flyes

  • Upright Rows

  • Cuban Press

These exercises develop shoulder size, strength, and stability.

Arm Exercises

Biceps

  • Standing Dumbbell Curl

  • Hammer Curl

  • Incline Dumbbell Curl

  • Concentration Curl

  • Zottman Curl

Triceps

  • Overhead Dumbbell Triceps Extension

  • Lying Dumbbell Triceps Extension

  • Dumbbell Kickbacks

  • Tate Press

With adjustable dumbbells, you can progressively load arms without needing multiple fixed weights.

Lower Body Dumbbell Workouts

Quads

  • Goblet Squats

  • Dumbbell Front Squats

  • Bulgarian Split Squats

  • Forward, Reverse, or Walking Lunges

  • Sumo Squats

These exercises build leg strength while keeping spinal loading manageable for home training.

Hamstrings & Glutes

  • Romanian Deadlift (RDL)

  • Single-Leg Romanian Deadlift

  • Dumbbell Glute Bridge

  • Dumbbell Step-Ups

Dumbbells allow precise control and balance-focused lower body training.

Calves

  • Standing Dumbbell Calf Raises

  • Seated Dumbbell Calf Raises (using a bench or box)

Simple movements, but highly effective with progressive loading.

Full-Body & Functional Dumbbell Exercises

For conditioning, athletic performance, and fat loss:

  • Dumbbell Clean & Press

  • Dumbbell Thrusters

  • Single-Arm Dumbbell Snatch

  • Dumbbell Man Makers

  • Dumbbell Burpees

  • Dumbbell Suitcase Deadlifts

These compound movements train strength, coordination, and cardiovascular fitness at the same time.

Core & Stability Exercises

Adjustable dumbbells are also excellent for core engagement.

  • Russian Twists

  • Dumbbell Side Bends

  • Plank Dumbbell Pull-Through

  • Dumbbell Windmills

  • Sit-Ups with Dumbbell

  • Toe Touches with Dumbbell

These exercises strengthen the core while improving balance and control.

Training Styles You Can Do With Adjustable Dumbbells

Strength Training

  • Lower reps (4–6)

  • Heavier loads

  • Focus on presses, rows, squats, and deadlifts

Hypertrophy (Muscle Building)

  • Moderate reps (8–12)

  • Controlled tempo

  • Supersets and volume training

Endurance & Conditioning

  • Higher reps (15+)

  • Short rest periods

  • Circuit-style workouts

Metabolic & Fat Loss Training

  • EMOM (Every Minute On the Minute)

  • AMRAP circuits

  • Dumbbell complexes

Sample Weekly Dumbbell Workout Split

  • Day 1: Chest & Triceps

  • Day 2: Back & Biceps

  • Day 3: Legs & Core

  • Day 4: Shoulders & Arms

  • Day 5: Full Body Conditioning

  • Day 6: Core & Mobility

  • Day 7: Rest

This structure works well for home gyms with limited equipment.

Why Adjustable Dumbbells Are Ideal for Home Gyms

  • Space-saving and compact

  • Suitable for beginners to advanced users

  • Easy weight progression

  • No need for multiple fixed dumbbells

  • Perfect for condos, HDBs, and small rooms

A quality adjustable dumbbell system can replace an entire rack of traditional dumbbells.

Recommended Adjustable Dumbbells

All the workouts listed above can be done using NUO Adjustable Dumbbells, known for their quick weight changes, balanced feel, and space-efficient design.

View the full range here:
https://thegreatcompany.co/collections/nuobell