Right off the bat, we'll tell you that building muscle [1] is not the easiest thing to do — but don't let that scare you! It's because there are a lot of components that go into it, and we're here to explain. Not only do you have to fill your workouts with effective moves (which is what we're here for), but you also have to set yourself up for success with proper nutrition and workout consistency.
We'll get to the exercises in a second, but first let's establish the ground rules. When you're planning out your workout routine for building muscle, first factor in time for two to three strength workouts per week [2] (this can vary from person to person). During these workouts, you'll focus on hypertrophy, or muscular growth, through resistance training that breaks down muscle fibres to build them back up stronger and bigger. To get to that point, within each workout, you'll want to aim for three to five sets of 12 to 15 reps per exercise. You can build muscle with bodyweight exercises [3] and weighted moves alike, but we'll be focusing on moves that use dumbbells today.
Nutrition is also important for building muscle. Protein (like chicken, fish, soy, beans, and nuts) rebuilds your muscle after workouts, and fats [4] (like avocado and flaxseeds) keep you full and satisfied, while carbs fuel you up before a workout and throughout the day. A balanced diet is key for building muscle [5].
With all that said, plugging the right moves into your workouts is a big part of your recipe for success. To make it simpler, we asked the professionals to help. Keep reading to get the nine dumbbell moves that certified personal trainers want you to do to grow and sculpt your muscles — plus how to do them and why they'll actually help. Grab those dumbbells (here's how to choose the right weight [6]) and get ready to work.
Goblet Squat
NASM-certified trainer Jonathan Jordan of JJ Fit [8] called the goblet squat a "perfect, foundational move."
"It hits all your big, lower-body muscles (glutes and quads and all the smaller muscles too)," he explained. "But when done properly — because of the weight being in front of you — it forces the core, mid-back, and posterior muscles of the shoulder to lock into posture-improving mode. And because you are using your arms to hold the weight, you work the guns too. It's truly a stellar move."
- Start standing with your feet wider than shoulder-width. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focussed in your heels, push yourself up to the starting position. This counts as one rep.
Dumbbell Bench Press
"This will work the entire chest, shoulder, and tricep area and to a lesser extent, the forearms and upper back," said NASM-certified personal trainer Hannah Johnson [9]. As a bonus, the dumbbell bench press will help you improve your posture, "counteracting some of the negative effects of constant sitting" and bending over your desk or computer.
- Grab a set of dumbbells and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
Bent-Over Row
ACE-certified personal trainer April Hattori, founder of Yes2Next [10], said this move "works the back, arms, and shoulders together." You can do the move with both arms at once, as pictured, or, as Hattori recommended, alternate one arm at a time in a rowing fashion.
- With your feet shoulders-width apart and a dumbbell in each hand, hinge forward at the hips and bend both knees slightly. Extend your arms so they are straight with your palms facing towards each other. Engage your core and keep a flat back.
- Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back. You should end the movement with the weights parallel to your ribs.
- Slowly lower the weights back to the starting position.
- This counts as one rep.
Bicep Curl to Overhead Press
Hattori recommended this move to work your shoulders and arms. Key tip: keep your core tight and avoid arching your back.
- Start standing with your feet shoulders-width apart and a slight bend in your knees. Hold the dumbbells down at your sides, palms facing towards each other.
- Turn your hands so your palms face up. Bring the weights to your shoulders, performing a bicep curl while keeping your core tight and your back flat (not arched).
- With the dumbbells held at shoulder-level, turn your palms to face outward.
- Straighten your arms to press the dumbbells overhead, extending until your arms are straight (but don't lock your elbows).
- Bend your elbows, lowering the dumbbells back to your shoulders. Turn your hands so your palms face your body as you lower them.
- Lower the dumbbells to your sides, completing the bicep curl movement.
- Turn your palms towards each other again as you come back to the starting position.
- This counts as one rep.
Reverse Fly
Reverse flys are a great way to hit your upper body, Hattori said. "This exercise targets the rear deltoid, which is often overlooked and important for good posture," she explained.
- Hold a dumbbell in each hand, palms facing toward each other, and stand with your feet hips-width distance apart. Keep a slight bend in your knees.
- Hinge your torso forward from the hips, so your back is almost parallel with the floor and your hands are under your shoulders. Engage your abs to keep your back flat.
- As you exhale, lift your arms out to the side so they are in line with your shoulders. Keep a slight bend in your elbows. To get the upper back working, think of sliding your shoulder blades together.
- As you inhale, slowly lower the dumbbells back to the starting position.
- This counts as one rep.
Bulgarian Split Squat
"My all-time favourite dumbbell exercise is the Bulgarian split squat," said Wendy Cao Noakes, NSCA-certified strength and conditioning coach and founder of GetFitt.Ed [11]. "It can be done at home with just the dumbbell and chair or couch." (Make sure whatever you use is sturdy and won't slide back.) She recommended this move as an alternative to a back squat, with research showing it's just as effective as barbell squats [12] when it comes to building leg strength.
- Grab a pair of dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
- Press your right heel into the ground to straighten your right knee and return to the starting position.
- This completes one rep. Make sure to do equal reps on both legs.
Squat to Overhead Press
This move is a favourite of CrossFit athletes, said Nerissa Zhang, a certified USAW and USA Powerlifting coach and founder of the Bright App [13]. "These are so good because they work your legs, glutes, core, back, and shoulder at the same time."
- Stand with your legs just slightly wider than hip-distance apart, dumbbells raised to shoulder height with elbows bent. Your palms should be facing in.
- Bend your knees into a squat, keeping your core engaged, your back flat, and your weight in your heels.
- Push through your heels and straighten your knees to stand. Simultaneously press the dumbbells overhead, turning your hands so your palms are facing out and lifting the weights above your head. Pause with your arms almost fully extended, with a slight bend in your elbows.
- Drop the dumbbells back to your shoulders, turning them once again so your palms face in.
- This counts as one rep.
Single-Arm Row
"These are great for working the back muscles," Zhang said. If you want to work up to a pull-up [14], she added, this is one good exercise to add into your routine.
- Hold a dumbbell in your right hand and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
- Engage your core, relax your shoulders, and extend your right arm toward the floor. Do not rotate your torso or let your shoulder lower toward the floor.
- On an exhale, pull the dumbbell up with control, driving your elbow toward the ceiling. Do not rotate your torso.
- On an inhale, lower the dumbbell back down to the starting position.
- This counts as one rep.
Turkish Get-Up
Zhang called the Turkish get-up her favourite exercise. "It's so technical and works your entire body." It looks complicated at first, but gets easier once you do it a few times, she added. You can also start with a Half-Turkish get-up and work your way to the full.
- Begin lying on your back. Hold a weight (a dumbbell or kettlebell) in your right hand and point your right toward the ceiling. Bend your right knee. Your left arm should be out to the side and a little lower than your shoulder.
- Push from your left hand to come to sitting. Keep your eyes on your right hand and your right arm in the air. Lean onto your left hand to prepare you for your next move.
- Press down into your left hand to lift your pelvis off the ground. Keep your eyes trained on your right hand.
- Shoot your left leg backward, putting weight on your left knee, which you should place directly under your left hip. Your arms should be in a straight line with left hand on the floor and right hand toward the ceiling. You are bent to the left, but your eyes will still be focusing on the right hand.
- Push off the floor with your left hand, so you're in a lunge position with your torso upright. Keep looking up at your right hand.
- Push off your left foot to come to standing. Bring left leg forward to meet the right.
- Reverse the sequence to return to starting position on floor.
- This counts as one rep.
Check out this video [15] to see the move in full.