These eight dumbbell exercises cover the main patterns for a balanced strength routine: pushing, pulling, squatting, hinging, overhead pressing and targeted shoulder or arm work. They are useful options, not a scientifically ranked list, and you do not need to perform all eight in one workout.
How to choose exercises for a balanced routine
Pair movements that train different patterns rather than collecting several variations of the same one. A chest press and overhead press are both pushes; a row adds a pull, while a squat or lunge and a hip hinge train the lower body in different ways. The lateral raise and curl or triceps extension can add focused shoulder or arm work.
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The American College of Sports Medicine’s March 18, 2026 announcement describes its position stand as guidance on resistance-training prescription for muscle function, hypertrophy and physical performance in healthy adults. ACSM reported that its evidence summary synthesized 137 systematic reviews representing more than 30,000 participants. That evidence does not establish one universally best eight-exercise list or a single prescription for every person.
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Eight dumbbell exercises and what each trains
| Exercise | Pattern and main areas | Equipment | Type and demand |
|---|---|---|---|
| Dumbbell chest press | Horizontal push; chest, shoulders and triceps | Flat bench; a floor press is a bench-free alternative with a shorter range of motion | Compound; requires control of both dumbbells |
| Single-arm dumbbell row | Pull; back and arm muscles | Dumbbell; a bench or other stable support can help | Compound; unilateral balance and trunk control matter |
| Goblet squat | Squat; thighs and glutes | Dumbbell; no bench | Compound; holding one weight close to the chest can simplify the setup |
| Dumbbell Romanian deadlift | Hip hinge; hamstrings and glutes | Dumbbells; no bench | Compound; requires learning a controlled hip hinge |
| Standing dumbbell overhead press | Vertical push; shoulders and triceps | Dumbbells; no bench | Compound; standing adds balance and trunk-stability demands |
| Reverse lunge | Lunge; thighs and glutes | Dumbbells optional; no bench | Compound; balance and single-leg control are important |
| Dumbbell lateral raise | Shoulder isolation; side deltoids | Dumbbells; no bench | Single-joint emphasis; light, controlled movement is key |
| Dumbbell curl or triceps extension | Arm isolation; biceps or triceps, depending on the choice | Dumbbell; no bench for many variations | Single-joint emphasis; choose the movement to suit the arm muscles you want to target |
ACE’s example materials include a chest press, squat, single-arm row, Romanian deadlift, overhead press, lateral lunge and arm exercises. The selection above uses those examples and close variations to cover complementary patterns; neither ACE nor ACSM ranks these eight as the best exercises.
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How to perform each movement
1. Dumbbell chest press
Lie on a flat bench with your head, shoulders and butt supported and your feet planted. Hold the dumbbells over your chest with wrists straight. Lower them under control toward mid-chest without bouncing, then press back up without forcing an exaggerated arch in your lower back. If using a spotter, agree on how they will help before you begin. ACE provides these exercise-specific setup and spotting cues in its chest press instructions.
2. Single-arm dumbbell row
Brace one hand on a stable support if needed, keep your torso steady and let the working arm extend without twisting your body. Pull the dumbbell toward your hip, then lower it under control. Use the same setup on each side.
3. Goblet squat
Hold one dumbbell close to your chest. Sit your hips down and back while bending your knees, keeping your feet planted and your torso controlled. Stand by pressing through your feet. Use a comfortable depth that lets you stay balanced and maintain control.
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4. Dumbbell Romanian deadlift
Stand with a dumbbell in each hand in front of your thighs. Soften your knees, send your hips back and lower the weights close to your legs while keeping your back steady. Stop when you reach the deepest position you can control, then drive your hips forward to stand.
5. Standing dumbbell overhead press
Start with the dumbbells near shoulder height and your torso upright. Press overhead without leaning back to finish the lift, then lower under control to the starting position. If you cannot keep your trunk steady, reduce the load or use a seated variation.
6. Reverse lunge
Step one foot backward and lower until you can maintain balance and control, with the front foot planted. Push through the front foot to return to standing, then switch sides. Begin without weights if you are still learning the movement.
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7. Dumbbell lateral raise
Stand tall with the dumbbells by your sides and elbows slightly bent. Raise your arms out to the sides only as high as you can without shrugging or swinging, then lower slowly. The aim is controlled shoulder movement, not lifting the heaviest possible weight.
8. Dumbbell curl or triceps extension
For a curl, keep your elbows near your sides as you bend them to raise the dumbbells, then lower slowly. For a triceps extension, bend and straighten your elbows while keeping your upper arms relatively still; choose a position that feels stable and comfortable. These are alternatives for targeted arm work, not two exercises that must be done together.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.Build a session around your needs
Choose movements that suit your equipment, experience and current health. If you have dumbbells but no bench, use floor presses or prioritize the other bench-free options. If balance is a limiting factor, perform a lunge without weights or use a stable support. You can select a push, a pull, a lower-body squat or lunge, and a hinge as a practical foundation, then add an overhead press or isolation work if it fits your goals and available time.
There is no universal set, repetition or load prescription in the evidence summarized here that applies to every reader. The appropriate training plan depends on factors such as experience, health, recovery and schedule. ACE’s examples show how dumbbells can support a range of exercises with limited equipment, not that every exercise belongs in every session.
Quick Recap
Sources and scope
- American College of Sports Medicine, “Science Spotlight | ACSM Releases New Position Stand on Resistance Training,” March 18, 2026.
- American Council on Exercise, “How To Do a Chest Press | Exercise Library.”
- American Council on Exercise, “Two Dumbbells: Help Your Clients Achieve Their Goals With Minimal Equipment.”
- American Council on Exercise, “Total-body Dumbbell Workout.”
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