With a pair of adjustable dumbbells you can train your whole body without leaving home. In this guide we share a simple 6-exercise routine for beginners and for anyone getting back into training.
Before you start
- Warm up for 5–10 minutes: walk, loosen your shoulders and hips, and do a few bodyweight squats.
- Start light: pick a weight you can lift for every rep with good form. Adjustable dumbbells let you add weight gradually.
- Control the movement: lift and lower slowly, without swinging.
- If you have an injury or health condition, check with a professional before you start.
The routine: 6 exercises
Do 3 sets of 10–12 reps of each exercise, resting 60–90 seconds between sets. Repeat the routine 2–3 times a week, with a rest day between sessions.
1. Goblet squat
Hold one dumbbell vertically in front of your chest. With feet shoulder-width apart, lower as if sitting into a chair, keeping your back straight, then stand back up. Works legs and glutes.
2. Bench chest press
Lying on a bench with a dumbbell in each hand at chest level, press up until your arms are straight and lower with control. If your bench inclines, vary the angle to work different parts of the chest.
3. One-arm row
Place one knee and one hand on the bench, back parallel to the floor. With the other hand, pull the dumbbell toward your hip and lower slowly. Works back and biceps.
4. Shoulder press
Seated or standing, bring the dumbbells to shoulder height and press overhead without arching your back. Lower with control.
5. Biceps curl
Standing with elbows close to your body, curl the dumbbells up and lower slowly.
6. Romanian deadlift
Holding a dumbbell in each hand in front of your thighs, hinge forward by pushing your hips back, with a straight back and slightly bent knees. Stand up by squeezing your glutes. Works the back of your legs and lower back.
How to progress
Once you can do all 3 sets of 12 reps with good form, add a little weight. With adjustable dumbbells you just add a plate — no need to buy another pair.
What you need
- Adjustable dumbbells: the 5-in-1 Adjustable Dumbbell Set (20, 40 or 60 lb) also converts into a barbell and kettlebell. For more weight, see the Adjustable Dumbbells 10–40 kg.
- A bench: the Incline/Decline Weight Bench gives you support for presses and rows.
- A mat: for floor exercises and warm-ups, like the TPE Yoga Mat Set.
Frequently asked questions
What weight should I start with?
One that lets you complete every rep with good form while the last 2–3 feel challenging. It's better to start light and build up.
Do I need a bench?
It's not required, but it helps a lot with chest presses and rows. Without a bench, you can do the press lying on the floor.
Find dumbbells, benches and accessories in our Strength collection, with free US shipping and 30-day returns.