By: Ridhiman Das

Best Dumbbell Exercises for Men

September 6, 2022

Dumbbells are known for their versatility and their unique point of being able to stack on weight according to one’s preference. In the scene of bodybuilding, the dumbbell is a man’s go to equipment for exercising. It has become synonymous for a fit man to be doing bicep curls with dumbbells. But there are more to just bicep curls for dumbbells and due to their versatility you only need to know the best dumbbell exercises that will help you gain muscles for most parts of your body.

It's the most recognizable exercise and the most easy to execute. You can add or decrease weight according to your capacity. There are also a number of variations of the exercise such as the hammer curl, the wide bicep curl, the concentration curl and many more. It is without a doubt one of the best dumbbell exercises for your biceps.

Bicep Curl

Tricep extensions

Tricep exceptions are also a great dumbbell exercise that is again pretty easy to execute. They are great for overloading your triceps and work in a similar function to the tricep pull down which is done using the cable machine. They are an excellent dumbbell only tricep workout.

The tricep kickback does not require you to use a lot of weight in your dumbbells and the overload is caused mainly through the execution of the exercise. It's a great way to strengthen your tricep heads, especially the long head which makes this exercise mostly done using a dumbbell.

Tricep kickback

The shoulder press is one of the best dumbbell exercises for the shoulder that can be done using only two dumbbells. The exercise mainly concentrates on the front and middle delts making for good and strong shoulder development. Extensive use of the exercise over some time will demand that you put on more weight on the dumbbells.

Shoulder Press

It is one of the toughest shoulder exercises due to the nature of its execution. But it is an absolutely great exercise for targeting the whole shoulder deltoids, mostly the middle delts. But it should always be remembered that not much weight is to be used in exercises concerning the shoulder as it may lead to serious or irreparable injuries.

Lateral Raises

The dumbbell row is one of the most basic yet the most effective exercise for the back. It is a simple to execute exercise but demands that you have proper form for it to target your back and also avoid risk of hernia. It is an exercise that is still widely used by gym goers and body builders alike and is one of the best dumbbell exercises for the back.

Dumbbell row


Lunges is one of the toughest dumbbell exercises. It targets the leg muscles, most notably the hamstrings, glutes and quads. They are not hard to execute but demands great mind strength as it can be a difficult exercise to complete. Three sets of lunges and you are sure to be falt on the group with your legs extremely sore the next day, they are a great alternative exercise to the traditional squats.

Dumbbell Squats

It is an exercise that demands you to have a strong core and body balance. While performing the exercise the dumbbell is either put on your shoulders with the support of the wrist or near your fit where you need to grip it everytime there is the motion squat. You need to maintain the balance of not leaning in forward while doing the exercise building a strong back and core muscles.

The dumbbell bench press is another exercise and is one of the best dumbbell exercises for the chest. It has its advantages over the barbell deadlift mainly due to its increased range of motion, allowing it to more effectively target the chest. It is also user friendly and helps in adjusting muscle imbalances. They are great for building the mind muscle connection with your chest and allows you to effectively build a more better looking chest.

Bench Press

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