10 Best Dumbbell Exercises for Building Muscle
Why Dumbbells Dominate for Building Muscle
Forget fancy gym machines and influencer gimmicks. A solid pair of dumbbells is all you need. Whether it’s a 20kg adjustable dumbbell set, a dumbbells and barbell set, or just 2x10kg dumbbells, you can hit every major muscle group and train anywhere. Dumbbells force stabiliser muscles to work harder, give a greater range of motion, and let you focus on raw, functional strength.
This is unapologetic training – Fittux style.
1. Dumbbell Bench Press
The dumbbell bench press is an upper-body classic. Unlike barbell presses, it allows for a greater range of motion and forces each side of your chest to work equally. Perfect for anyone using adjustable dumbbells 20kg or a dumbbell set 20kg at home.
How to do it:
Lie on a bench or floor, dumbbells at chest level. Press both dumbbells up until arms are extended. Lower back down slowly.
Pro Tips:
Use a 20kg adjustable dumbbell if you want progressive overload.
Keep elbows slightly tucked to protect shoulders.
Muscles worked: Chest, shoulders, triceps
2. Dumbbell Romanian Deadlift
This move builds hamstrings, glutes, and lower back. Using a dumbbell set 20kg or heavier adjustable dumbbell 30kg lets you progress as you get stronger.
How to do it:
Hold dumbbells in front of thighs, slight knee bend. Hinge at hips, lower to mid-shin, stand up squeezing glutes.
Pro Tips:
Focus on a slow descent for maximum hamstring tension.
A 20kg weight set is ideal for beginners here.
Muscles worked: Hamstrings, glutes, lower back
3. Dumbbell Overhead Press
This targets all three deltoid heads for strong, rounded shoulders. Even a pair of dumbbells 20kg set is enough to build pressing power at home.
How to do it:
Hold dumbbells at shoulder height, palms forward. Press overhead, lower under control.
Pro Tips:
Brace your core to avoid arching.
Start lighter (dumbbell set 4kg) if your shoulders are new to overhead work.
Muscles worked: Shoulders, triceps, core
4. Dumbbell Bent-Over Row
Build a thick, wide back with bent-over rows. Using a 20kg adjustable dumbbell gives you the ability to load heavy without needing a barbell.
How to do it:
Hinge at hips, dumbbells hanging. Row up to ribs, squeeze, and lower slowly.
Pro Tips:
Keep your back flat to avoid injury.
A dumbbells and barbell set works too, but dumbbells give better control.
Muscles worked: Lats, traps, rear delts, biceps
5. Dumbbell Lunge
Lunges torch your legs and fix imbalances. A 2x10kg dumbbells combo is perfect for beginners, while seasoned lifters might opt for a 20kg adjustable dumbbell in each hand.
How to do it:
Step forward, lower until knees are at 90 degrees, push back, alternate legs.
Pro Tips:
Go slow and keep your chest up.
Using adjustable dumbbells 20kg allows easy weight changes as you progress.
Muscles worked: Quads, glutes, hamstrings
6. Dumbbell Chest Fly
Chest flys stretch your pecs and create shape. Even a lighter dumbbell set 4kg can burn out your chest if done with perfect form.
How to do it:
Lie down, dumbbells above chest. Lower in wide arc, bring back together.
Pro Tips:
This is about control, not weight.
Perfect for those using a 20kg weight set for multiple exercises.
Muscles worked: Chest (isolation)
7. Dumbbell Lateral Raise
For shoulder width and definition, nothing beats lateral raises. Even a dumbbell set 4kg will have your delts on fire.
How to do it:
Stand tall, raise dumbbells to shoulder height, lower slow.
Pro Tips:
No swinging – strict form is key.
Adjustable dumbbell 20kg isn’t needed here. Go light and strict.
Muscles worked: Side delts
8. Dumbbell Hammer Curl
Hammer curls build biceps thickness and strong forearms. A dumbbell set 20kg or 2x10kg dumbbells works great here.
How to do it:
Palms facing each other, curl to shoulders, lower under control.
Pro Tips:
Squeeze hard at the top of each rep.
A 20kg adjustable dumbbell isn’t essential – focus on perfect form first.
Muscles worked: Biceps, brachialis, forearms
9. Dumbbell Tricep Kickback
Kickbacks isolate the triceps perfectly. Start light with a dumbbell set 4kg before adding heavier adjustable dumbbells 20kg.
How to do it:
Hinge forward, upper arms locked, extend forearms back, return slow.
Pro Tips:
Keep elbows still for maximum tricep contraction.
Muscles worked: Triceps
10. Dumbbell Squat
Squats hit quads, glutes, and core. Hold your dumbbells and squat deep. For advanced lifters, a dumbbells and barbell set adds extra loading options.
How to do it:
Hold dumbbells at sides or chest. Lower until thighs are parallel, stand tall.
Pro Tips:
A 20kg adjustable dumbbell set is ideal for progressive overload.
Muscles worked: Quads, glutes, hamstrings, core
The Fittux Takeaway
This isn’t about equipment. It’s about effort. Whether you have a 20kg adjustable dumbbell set or just a pair of 2x10kg dumbbells, these moves will get you unapologetically strong. Master them, push harder, and leave excuses at the door.
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