Updated December 16, 2014.

The following dumbbell exercises provide enough variety for you to do a nice workout at home or at the gym without having to use barbells or weight machines.

All major muscle groups are covered if you do all of these exercises.

Read up on the beginner information before starting these exercises if you need it:

• Where to Train -- Home or Gym. Advantages and disadvantages of both options.
• Ask Your Doctor if it's OK for you to do weight training,

• Begin That First Weights Session. Tips on getting ready for weight training.
• Best Weight Training Guide. A guide for anyone interested in the more technical principles of weight training.

The Exercises

1. The Dumbbell Arm Curl
2. The Dumbbell Overhead Press
3. The Dumbbell Bent Over Row
4. The Dumbbell Chest Press
5. The Dumbbell Lunge
6. The Dumbbell Shoulder Squat
7. The Dumbbell Triceps Extension
8. The Dumbbell Front Raise
9. The Dumbbell Squat
10. The Dumbbell Concentration Curl

Program Notes

• Warm up with light cardio and a few lifts with a lighter weight than you use for the main workout.
• Do 3 sets of 12 exercises with 1 to 2 minutes rest in between sets.
• The exercises above are arranged in a sequence that you can follow to alternate muscle groups.
• Choose a weight that enables you to perform 12 lifts in one set.
• You should be able to finish the twelfth lift of each set, but it should require solid effort to do so.
• Always practice good form when lifting.
• Cool down with stretching and/or light cardio.