How to Get Stronger With Dumbbells

For many fitness enthusiasts, the primary goal of weight training is building muscle and getting stronger. Thanks to the vast information available, learning how to get stronger with dumbbells is easier than ever, and manageable with the proper planning. The good thing about using dumbbells is that they are an excellent way to work out, both in a gym and home setting. 

How to Get Stronger With Dumbbells

Getting stronger with dumbbells is a process that requires your utmost dedication, sacrifice, and commitment in every stage. Like any other workout, getting desirable results through dumbbells will take time. However, once you stick to the entire process, discipline and momentum will help you accomplish your fitness goals.

Man lying down on his back while holding a pair of dumbbells

Use the following tips to get stronger with dumbbells:

Learn Proper Dumbbell Technique and Form

The very first thing you should do when you’re learning a new exercise is to learn the right form and technique. It’s one of the best ways you can avoid any injuries over time. Your dumbbell technique and form are also essential elements to achieving your body goals.

Choose the Right Dumbbell Weight

For beginners, it’s better to start small and work your way up to heavier dumbbells. Starting light gives your body time to adjust to the weight and, more importantly, the general feeling of exercising with dumbbells.

You can begin by purchasing a 2 kg dumbbell and slowly increase the weight as you progress. If the 2 kg dumbbell no longer challenges your body, it is an indication that you need to upgrade.

Focus on Your Form and Technique

A technique, in this case, is the process of performing a workout to exercise different muscle groups. An improper technique yields insufficient results. In the long run, an incorrect form can have negative effects on your body.

Some of the effects your body experiences include injury and imperfect results. Concentrating on proper form and dumbbell technique makes sure that you can work out safely and develop your muscles effectively.

Man lifting a dumbbell while the other hand is holding another one on his side

It also allows you to focus and maintain control on specific muscles when using the weights. When working out with dumbbells make sure your wrists, legs, arms, and elbows are in the appropriate position. This will help improve your workouts and prevent injury.

Develop a Workout Plan

It doesn’t matter whether your goal is to build lean muscles or increase your strength with dumbbells; you require a workout plan. Your plan gives you a general structure on what exercise to do and the number of sets and reps you need to do every day.

It also keeps you from over or under training the same body part. If you have a particular fitness goal you want to accomplish, having a workout plan provides you with a checklist you can use to track your progress.

Remember a workout plan is simply a road map, but you have to put in the work to attain the results you require.

Establish a Workout Regimen

The best way to strengthen your body using dumbbells effectively is by having a workout regimen that divides your exercises into different muscle groups. It’s also essential to give yourself some ample time to relax between each exercise to help your muscles heal.

For example, you can choose to work on your upper body on Monday, your core on Tuesday, and your legs on Thursday.

Dumbbell Workouts You Can Use to Strengthen Your Body

Upper Body Workouts

Your upper body consists of your chest, shoulders, arms, and upper back. Each of these muscle groups has different dumbbell workouts you can use to work each muscle.


Woman lifting a pair of dumbbells with each hand

One of the best ways to strengthen these muscles is by using specific arm dumbbell workouts like Biceps Curls.

To work on your Biceps Curl, start by holding the dumbbells with your palms facing up and hands in front of you. Curl the dumbbells upwards towards the shoulders. After that, rotate the dumbbells and make sure your palms are facing away, as you lift the weights overhead. Reverse the motion and start bringing your arms back down. Lastly, position your arms in the start position and repeat for two to three sets


One of the best dumbbell exercises that can help strengthen your shoulder is the shoulder press. To perform this exercise start by holding each dumbbell at shoulder level. Next, push your arms upwards and raise the weights above your head.

Ensure that the weights remain above your head for a few seconds. Slowly lower your arms and repeat the motion.


Bench presses are one of the most common dumbbell exercises that help strengthen the chest. Start by laying down on a bench. Make sure that your hands are above your shoulders. Next, push each weight toward the ceiling, hold them in that position, and start lowering the weights again.

Upper Back

You can use dumbbells to work your back in different ways. One of the most effective exercises is the dumbbell row. To perform this exercise, start by bending your knees, and hold each dumbbell in either hand.

Lift both your hands and ensure you breathe out. Start lowering the dumbbells and breathe in as you do so. Do two to three sets.

Close up of a person's hand wearing a fitness watch beside a pair 15 kg dumbbells

Core Exercises

The dumbbell workout that offers the most resistance is crunches. To perform dumbbell crunches, start by holding the weights above your head. Next, raise both your head and shoulders by applying pressure to your core and hold that position.

Lower your head and repeat the process. Make sure you do at least two sets.

Leg Exercises

For leg exercises, you can perform dumbbell lunge variations. Start by stepping out with one leg to your side while holding the dumbbells with each hand. Just like normal lunges, make sure your back remains straight.

This will help work your legs and engage your core. You can do at least two sets on both legs to get the most out of this workout.


Like any other physical exercise, it can take time to get results while working with dumbbells. However, what makes the journey easier is sticking to your workout routine and focusing on different muscle groups. This will help you attain your goal of getting stronger with dumbbells.

Robert Lemus has been a natural competitor for 6 years, starting in Men’s Physique, then Bodybuilding, and then into Classic Physique. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique.