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
Thrusters
Farmers Carries
One Arm DB Incline Bench Press
DB Pullovers
Swings
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.

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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

By Chris Wright

Chris has spent many years working and teaching in the IT field. He enjoys spending time outdoors and learning about new topics. He likes playing golf, spending time at the beach and working on classic cars and woodworking projects.

65 thoughts on “8 Best Dumbbell Exercises Ever (HIT EVERY MUSCLE!)”
  1. 1:00 Curl and Press
    1:34 Crush Grip Goblet Squat
    2:41 Dumbbell Pullover
    3:35 Farmer’s Carry
    4:45 Thrusters
    5:49 One Arm Incline Bench Press
    6:43 Swing
    7:20 Tripod One Arm Row

    The descriptions are great, but I was going to use this to work out and it was a pain… so I made this list 🙂

  2. This is great !!!!
    I live in a van ( no rent ! )
    I have 4 dumbbells
    2-10’s , and 2 -30’s
    This is as compact a (carry around) gym I’ll ever need
    Thanks brother for sharing 🙂
    You ROCK !!!!!!!

    1. @Jamil Amini *ha ha you must be the landlord I’m avoiding*
      love my money and freedom, oh yeah I’m also eating better food , by not giving my money to a landlord,
      I don’t do rude people living next door very well , must be the p.t.s.d.

  3. This guy is awesome. His videos have taught me skills and motivated me. I was 19 years old 5’9 and was 245 lbs. I am now 20 years old 5’9 163. I cant thank this guy enough!

    1. I could barely do 40 i went to a military school and afterwhile they expected us to do insane numbers like 100 reps at a time….long story sort…i was blamed for something i didnt even do and i was told i had to do 200 pushups…i didnt see myself doing it but i was so angry i proved my Cpl. wrong and i did 200 and i felt awsome after…nobody believes me when i tell them i dont care i was the one getting down and dirty. Anyways js your adrenaline will help push you thru some insane stuff dont doubt yourself…..p.s i can only do about 50 max since i stopped.

  4. I took my phone to the gym today and did these exercises, while watching the video.

    Wow!

    The first thing I noticed is how much they tired me out, compared to working on machines. Also, they felt a lot more effective. And they were fun.

    Now, I’m feeling so much better than I usually do. Like I’ve worked out for the first time and it’s exhilarating. Those squats turned my knees into rubber. It made me laugh.

    Good stuff! Highly recommended.

    1. @Richard Vigneault I disagree. He’s fairly good, but he makes a critical, amateur mistake: he lets other muscles take over when doing targeted exercises. It’s painfully obvious when you see him make these videos, and the fact that he’s done nothing to correct this behavior is concerning. It’s what makes me recommend other channels when giving advice to newbies.

    1. 2024 checking in. Jeff was voted president by a decent margin, and everyone expects him to complete his campaign promise to end the obesity crisis with Athlean-X training program

  5. I’m at the beginning of my journey.. I have zero experience.. today is my first day holding a free weight

    Hopefully have all round better healthy looking body for summer ..

    1. 1. Take your time and practice the movements carefully. 2. Warm up before and stretch afterwards. 3. *Do not show off* 4. Light weights and higher reps at first. 5. Listen to learn and be patient. Good luck

  6. 1:00 Curl and Press
    1:34 Crush Grip Goblet Squat
    2:41 Dumbbell Pullover
    3:35 Farmer’s Carry
    4:45 Thrusters
    5:49 One Arm Incline Bench Press
    6:43 Swing
    7:20 Tripod One Arm Row

    The descriptions are great, but I was going to use this to work out and it was a pain… so I made this list 🙂

    #COPIED COMMENT.
    #ORIGINAL COMMENT DOWN BELOW.
    #DONT WANT TO SCROLL EVERYTIME SO DOING THIS.

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