Basic Beginner Introductory Easy Dumbbell Workout Exercises For Beginners At Home At The Gym

In this video we look at 8 basic beginner easy dumbbell exercises that can be done at home or in the gym and will target all of the major areas of your body, arms, legs, chest back and core. You can combine these exercises into a full body workout routine.

The exercises...
Timestamps
0:00 Intro/Overview
0:16 Dumbbell Side Lateral Raises
0:33 Dumbbell Squats
0:56 Dumbbell Chest Press
1:14 Dumbbell Standing Arm Curls
1:30 Dumbbell Deadlifts
1:55 Dumbbell Kickbacks
2:29 Dumbbell Rows
2:51 V Sit
3:14 How Many Sets And Repetitions?

Transcript/notes
Basic dumbbell exercises

The first exercise is side or lateral raises. From a standing position, with a slight bend at the knees, raise the dumbbells out and up away from your body to a height that is comfortable for you, then back down to the starting position. This exercise will work your delts or shoulder muscles.

The next exercise is squats. Start by standing with your feet about shoulder width apart and hold a dumbbell with both hands close to your torso. From this position, bend at the knees and lower yourself to a depth that is comfortable for you. Then raise yourself up to the standing position, keeping your heels on the ground for the entire movement. This exercise will work your quads, or muscles in the front of you thighs, and your glutes.

Next up is a chest press, which can be done lying on a bench, or lying on the ground. From this lying position, push the weights out away from your body, above your chest, and then lower them down to a depth that is comfortable to you. This exercise will work your pecks, or your chest muscles.

The next exercise is standing curls. From a standing position, with a slight bend at the knees and your arms extended, raise the dumbbells up toward your shoulders, then back down to the starting position. This exercise targets your biceps muscles in the front part of your upper arms.

Next up is dead lifts. For this exercise, stand and have a straight or slightly bent knee holding the dumbbells in front of your upper legs. From this position, bend at the waist, lowering the weights toward the ground. Focus on pushing your butt backwards and maintaining a straight back, then return to the starting position. This exercise will target your hamstrings, in the back of your upper thighs, and your glutes.

The next exercise is kickbacks. Start by bending over at the hips and have a slight bend at the knees with a straight back. Bend over to a position that is comfortable for your range of motion. Have your upper arms as close as possible to being parallel to the ground, and your lower arms at a 90 degree angle with your upper arms. From this position, extend at the elbow, pushing the dumbbells upwards behind you, again, to a position that is comfortable for your range of motion, then lower them down to the starting position. This exercise will target your triceps, in the back of your upper arms.

Next up is rows. Start by bending over at the hips and have a slight bend at the knees with a straight back. Bend over to a position that is comfortable for your range of motion holding the dumbbells with palms facing in below your torso. From this position, pull the dumbbells up toward your torso and return to the starting position. This targets your lat muscles in the middle of your back.

The next exercise is a Vsit. Start by sitting on the ground and hold a dumbbell out in front of you. From this position, raise your legs off the ground engaging your core muscles to stabilize you, and hold this position for 8 to 10 breaths. You can also do this without holding a dumbbell and progress as you get stronger. This exercise will work your core and your legs.

Do 3 sets for each of these exercises, and each set should consist of 8 to 10 repetitions. Start off using lighter weights until your targeted muscles get stronger and you get more comfortable with the movements, and you can combine these exercises into a workout routine that will hit your entire body.

[Snout]

I can't believe that all of the top search results of "beginner" dumbbell exercise videos are all padded out over 10 minute crappy videos with exercises clearly for higher level people, demonstrated by 6 pack wielding gurus. Great video!

[TheGrowlerCatBBGame]

A video under 4 minutes and gets straight to the point with no padding or fluff. You sir are a paragon in the YouTube community!

[mylomania]

Hve just bought a set of dumbbells and have been searching YT for a clearly explained routine for begginners. This is it. Thank you.

[JuanPablo-feui]

This is the video that started my journey two months ago. After two fail attempts of losing just weight I began this routine instead. Well, I gained muscle, my back position and balance improved. You know?, I feel better, stronger and more positive than I was younger. Im more confident and Im starting college again. Thanks whats up dude for making me feel alive again. This video is a little intro for a better quality of life.

[cooleydw-ylkl]

This video is absolute perfection.

“Here are 8 dumbbell exercises for beginners with good general coverage of different muscle groups. Here is what each of them are, what muscles they target, and multiple angles showing correct form/posture, and very minimal but important tips. The end.”

This is exactly what I needed. Perfect format for ADHD brain lol.

[kagancetin]

I am just a beginner and just before this video I saw a Greek God body type man giving out a "beginner workout", the first exercise was push-ups with dumbells. Like, what? I can't even do normal push ups yet. This is it. Thanks.

[adder]

Thank you for keeping it simple it’s a very good beginners workout as I’m 57 years old, I’ve currently lost 42lbs in weight and now it’s time to hit the dumbbells and build some muscle 😊

[lifeasbri]

This is the only video for “beginners” that actually feels beginner friendly. Thank you 🙏

[MrJoeyWheeler]

I'm terribly obese, and back in February/March decided I needed to get in shape and undo years of neglect. I'd like to thank you for making such clear, concise and educational videos! :D
I've lost about 18kg since I started (~100 days) and been increasing my weights gradually. I've been working in other activities of course but these have made up the core of my workouts every week, except for the V-sits anyway (can't physically do those yet).

(EDIT: Incidentally, having started at ~1kg, I'm now at ~4kg weights. I combined my dumbbells into barbells for the chest presses, where I can do just under 10kg)

[MadParrot]

I can't say how long i spent looking for a video like this, straight to the point, and actually beginner friendly. Amazing Video! Thank you!

[thepeter]

This is the Best dumbell beginner guide and Its a straight to the point Thank you so much

[aboolaylaa]

FINALLY - a straightforward workout video, for ACTUAL novices, like me…
Thanks man!

[HMU]

Finally a simple video that isn't trying to sell me something straight off the bat. Thanks my dude.

[LainaT]

Got a set of starter barbells (5 lbs) for Christmas and was wondering how to do workouts. 5 minutes workouts nearly killed me; working to get strong enough to keep up. These I can follow at my own pace and you show how to do them correctly.

Thank you so much, man. Much health and love to you.

[carolinemaynard]

These are perfect for beginners and not quite beginners like me! Straight to the point no BS and with great instructions and visuals. Nice. Thank you for this. 💪🏼

[nateniaz]

This guy is proper man, I’m 20 just bought two metal dumbbells that I can chnage the weight with. Been using them here and their but this vid has just helped me immensely, Love from Leeds, England.

[MaddyKoko]

This is perfect! Just what I was looking for. Thank you :)

[JOHNMOORE-hchz]

I have had muscle issues for many years. Tried a while back to do dumbell exercises and got myself a nasty injury by doing too much too soon and with too much weight. Finding this video has been a game changer. I can do these exercises and also enjoy them because it feels like I am making progress. Thank you and I will update after a few months.

[samthickbroom]

This video is brilliant. Started to workout at home and this is probably the best guide possible for learning a routine. Thank you

[dipanjanghosal]

This is the best video on YouTube on this topic. Short but includes all the necessary and fine details. Thank You so much. Happy dumbelling... :)