25 Weight Loss Dumbbell Exercises to Sculpt Your Body w/PDF

Whether you are a male or female, you can perform various high-intensity dumbbell exercises to increase weight loss.

Dumbbell cardio exercises help burn significant calories, enhance cardiovascular fitness, build lean mass, and improve body composition.

Research suggests pairing exercises with a low-calorie meal plan accelerates fat loss and builds muscle simultaneously.

In this article, I’ve shared the 25 best dumbbell exercises that target every muscle throughout the body, torch plenty of calories, and help you lose weight over time.

I’ll also hand out a weekly full-body dumbbell workout routine for weight loss. You can download and try it for a couple of months to see if it helps.

The 25 Best Dumbbell Exercises for Weight Loss

1. Dumbbell Jump Squat
2. Push Press
3. Goblet Squat
4. Dumbbell Crunches
5. Russian Twist
6. Step-up
7. Walking Lunges
8. Squat to Overhead Press
9. Deadlift to Upright Row
10. Dumbbell Thruster
11. Dumbbell Plank
12. Bent-Over Dumbbell Row
13. Single-Arm Dumbbell Swing
14. Dumbbell Surrenders
15. Dumbbell Man Makers
16. Lunges to Hammer Curl
17. Incline I-Y-T Raises
18. Dumbbell Arnold Press
19. Farmers Walk
20. Squat with Swing
21. Dumbbell Oblique Twist
22. Plank Drag
23. Overhead Squat
24. One-arm Dumbbell Snatch
25. In & Out Squat Jump

Let’s see how you can do the above weight-loss dumbbell exercises with step-by-step instructions.  

1. Dumbbell Jump Squat

1. Holding one dumbbell in each hand, stand straight with your feet about hip-width apart and your arms straight by your sides.
2. Lower partial squat, and while returning back to the standing position, press through your feet and jump explosively while keeping your arms extended at your sides.
3. Softly land in a half squat and repeat.

Exercise Level: Intermediate

Target Muscles: Legs, Arms, and Core

2. Dumbbell Push Press

1. Grab a dumbbell in each hand and stand in the hip-width stance.
2. Bend your elbows and hold the dumbbells at your shoulder level.
3. Do a half squat by bending your knees and hips.
4. While returning to the standing position, press the dumbbells overhead until your arms are straight.
5. Return to the start and repeat.

Exercise Level: Intermediate

Target Muscles: Legs, Abs, and Shoulder

3. Goblet Squat

1. Grab a pair of dumbbells and stand upright with your feet hip-width apart.
2. Hold the dumbbell against your chest with your elbows bent.
3. Push your hips back and bend your knees to squat down until your thighs are parallel to the floor.
4. Hold for a second and then slowly return to the standing position.

Exercise Level: Beginner

Target Muscles: Quadriceps

4. Straight Arm Crunches

1. Grab a dumbbell in each hand, lie on your back, and bend your knees.
2. Keep your arms straight over your face. That’s the starting position.
3. Lift your torso off the ground until your abs are fully engaged.
4. Uncurl your torso and complete all repetitions.

Exercise Level: Intermediate

Target Muscles: Abdominals

5. Russian Twist

1. Sit on the floor with your knees slightly bent and feet just above the floor into the air.
2. Grab one dumbbell, hold it firmly, and slightly lean your torso back.
3. Brace your core and twist your torso from side to side.
4. Perform this exercise slowly and in a controlled motion.

Exercise Level: Intermediate

Target Muscles: Obliques

6. Dumbbell Step-up

1. Grab one dumbbell in each hand with a neutral grip and stand upright against a bench/box.
2. Keep your arms straight by your sides, or hold the dumbbell at your shoulder level.
3. Step up your right foot on the box, followed by the left one, until they are straight.
4. Reverse the movement and perform an equal number of reps and sets.

Exercise Level: Beginner to Intermediate

Target Muscles: Legs, Glutes, and Abs

7. Walking Lunges

1. Grab a pair of dumbbells in each hand and stand upright with your arms straight by your sides.
2. Take a step forward and lower into a lunge until your rear knee is almost close to the ground.
3. Extend your knees, bring your feet together, and now perform a lunge on the opposite side.
4. Keep the dumbbells close to your body throughout the movement.

Exercise Level: Beginner to Intermediate

Target Muscles: Thighs and Glutes

8. Squat to Overhead press

1. Grab a pair of dumbbells and stand straight in the hip-width stance.
2. Bend your elbows and hold the dumbbells at shoulder height, palms facing each other.
3. Lower into a squat until your thighs are paralleled to the ground.
4. While returning to the standing position, press the dumbbells overhead until your arms are straight. That’s one rep. Repeat as many times as possible.

Exercise Level: Intermediate to Advanced

Target Muscles: Shoulder, Legs, and Arms

9. Deadlift to Upright Row

1. Holding a dumbbell in each hand, stand upright with your arms straight by your sides.
2. Push your hips back, bend your knees, and slowly lower the weight while maintaining a flat back.
3. Go as low as you can. Hold for a second, then return to the standing position.
4. Now, driving your elbows out, lift the dumbbells toward the chin until you feel the full contraction in your upper back.

Exercise Level: Intermediate

Target Muscles: Legs, Glutes, Back, Shoulders, and Arms

10. Dumbbell Thruster

1. Grab one dumbbell in each hand and stand upright.
2. Bend your elbows and hold the dumbbells on your shoulders with your palms facing in.
3. Keep your back straight and core tight, and then squat down by bending your hips and knees.
4. Stand up explosively by pushing through your heels and press the weights straight overhead until your arms are fully extended.

Exercise Level: Intermediate

Target Muscles: Legs, Shoulder, and Arms

11. Dumbbell Plank

• Get into a plank position on your forearms and keep your body straight from head to heel.
• Ask your partner to place a dumbbell on your back.
• Hold in the plank position for as long as possible.

Exercise Level: Intermediate

Target Muscles: Abs and Obliques

12. Bent Over Dumbbell Row

1. Grab a pair of dumbbells and stand straight.
2. Slightly bend your hips and knees to hinge forward.
3. Keep your back straight and chest up. Let the arms hang below your abs. That’s the starting position.
4. Lift your shoulder blades slightly up, and driving your elbows in, pull the dumbbells to your sides until your hands are close to your ribs.
5. After a brief pause, return the dumbbells to the starting position.

Exercise Level: Beginner to Intermediate

Target Muscles: Back and Core

13. Single-Arm Dumbbell Swing

1. Hold a dumbbell in your right hand with a neutral grip and stand in a shoulder-width stance.
2. Push your hips back and allow the dumbbell to swing back between your legs.
3. Now, extending your hips, swing the dumbbell forward until it reaches chest height.
4. Perform the desired repetitions and repeat the same on the opposite side.

Exercise Level: Beginner to Intermediate

Target Muscles: Back, Shoulder, Legs, and Abs

14. Dumbbell Surrender

1. Stand on your knees while holding a dumbbell in each hand with a neutral grip and your arms extended at your sides.
2. Take one step forward with your right foot and raise the dumbbell at shoulder height.
3. Bring the left foot forward to meet your right foot to stand straight, then press the dumbbells overhead until your arms are extended.
4. Return to your knees and repeat again.

Exercise Level: Advanced

Target Muscles: Legs, Shoulder, Arms, and Glutes

15. Dumbbell Man Maker

1. Holding a dumbbell in each hand with a neutral grip, stand upright with your feet together.
2. Get into a high plank position with your arms extended and body straight.
3. Perform a pushup, then row the dumbbell at your sides (one arm at a time).
4. Once rowing is done, jump your legs in, position your heels on the floor, and stand upright.
5. Slightly jump your feet, put and lower into a squat.
6. While returning to the upright position, thrust the dumbbells overhead until your arms are fully extended. That’s one rep!

Exercise Level: Advanced

Target Muscles: Full Body

16. Lunges to Hammer Curl

1. Holding one dumbbell in each hand, stand upright in the split stance with your arms straight by your sides.
2. Do a lunge, and after returning to the start, perform a biceps curl on each side.
3. Perform as many reps as possible, equally on each side.

Exercise Level: Intermediate

Target Muscles: Legs, Glutes, Abs, and Biceps

17. Incline Dumbbell I-Y-T Raises

1. Grab one dumbbell in each hand and lie prone on a 30-degree incline bench.
2. Ensure your chest is at the end of the bench and your arms are extended below.
3. Raise your arms forward until they are parallel to the ground. Return to the start.
4. Now, raise your arms diagonally until you feel your shoulders contract. That’s Y raise.
5. Finally, lift your arms out to your sides until your upper back is fully engaged. That’s one rep.

Exercise Level: Advanced

Target Muscles: Shoulders and Back

18. Dumbbell Arnold Press

1. Set an adjustable bench to a 75-degree incline and sit on it with your back resting on the bench.
2. Grab one dumbbell in each hand and hold it at your shoulder height with your palms facing in.
3. Rotating your hands, press the dumbbells overhead until your arms are straight and your palms turned forward. That’s one rep.
4. Return to the start and repeat for the desired number of times.

Exercise Level: Intermediate

Target Muscles: Shoulders

19. Farmers Walk

Farmer’s walk is a full-body strength and cardio exercise that burns plenty of calories and helps achieve better fitness. To perform this exercise, grab a pair of dumbbells, hold them at your sides, and walk as far as possible.

Exercise Level: Beginner

Target Muscles: Full Body (Arms are highly engaged)

20. Dumbbell Squat and Swing

1. Grab one dumbbell in each hand with a neutral grip and stand upright with your feet shoulder-width apart.
2. Holding dumbbells in your hands, raise your arms straight in front of you as high as you like, and return to the start.
3. Now, get into a squat position by bending your knees and pushing your hips back.
4. Pushing through your feet, return to the standing position. This is your one rep.
5. Do as many reps as possible in 30 seconds at your maximum pace, followed by 30 to 60 seconds of rest, and repeat.

Exercise Level: Intermediate

Target Muscles: Full Body

21. Dumbbell Oblique Twist

1. Grab a dumbbell with your hands and stand tall with your feet shoulder-width apart.
2. Keep your arms straight toward the ground and hold the dumbbell to the side of your left hip.
3. Raise your arms upward toward the right side without bending your elbows until they reach over your shoulder.
4. Return to the start, complete all repetitions, and repeat on the opposite side.

Exercise Level: Intermediate

Target Muscles: Abdominals

22. Plank Drag

1. Put a dumbbell on the floor and get into a straight-arm plank position.
2. Make sure the dumbbell is placed below your face.
3. Lift your arm off the floor and drag the dumbbell from one side to another.
4. Return to the plank position and repeat on the opposite side.
5. Do it as many times as possible.

Exercise Level: Beginner to Intermediate

Target Muscles: Arms, Shoulder, and Core

23. Overhead Squat

1. Grab a dumbbell in each hand and stand tall in the shoulder-width stance.
2. Extend your arms upward and hold the dumbbells overhead.
3. Brace your core and perform as many squats as possible.
4. Keep your arms straight and weight overhead throughout the movement.

Exercise Level: Intermediate

Target Muscles: Legs, Arms, Abs, and Shoulder

24. One-arm Dumbbell Snatch

• Holding one dumbbell in your right hand, stand tall with your feet shoulder-width apart.
• Bend your torso forward until the dumbbell reaches close to the floor.
• Lift the dumbbell (like a deadlift), and as it reaches your hip, snatch it over your head in an explosive manner.
• Return to the start, complete as many reps as possible, and repeat on the opposite side.

Exercise Level: Intermediate

Target Muscles: Shoulder, Abs, and Legs

25. In & Out Squat Jump

1. Grab a pair of dumbbells and hold them close to your chest with your palms facing each other.
2. Keep your feet together, core tight, and torso upright.
3. Jumping your feet out, land into a squat position.
4. Now, jumping your leg in, return to the standing position. It’s one rep.

Exercise Level: Intermediate

Target Muscles: Legs, Glutes, and Core

Does Lifting Dumbbell Reduce Weight?

Weight loss primarily depends on your calorie intake. Consuming fewer calories than your body needs for a considerable period can help you lower your body fats. However, if you don’t increase calorie consumption and start doing dumbbell cardio exercises or any form of physical training, you’ll lose weight because you’ll be in calorie deficit.

Dumbbell exercises not only help increase weight loss but also strengthen muscles and joints, build lean mass, and improve body composition.

You can also pair bodyweight high-intensity interval training (HIIT) with resistance exercises outlined above to maximize your fat burn and shape your physique.¹ Ho, Suleen S et al. “The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial.” BMC Public Health vol. 12 704. 28 Aug. 2012, doi:10.1186/1471-2458-12-704

How Often Should You Do Full-Body Dumbbell Workouts for Weight Loss?

Doing a full-body dumbbell workout four to five times a week can be effective for weight loss.

When I had to lose weight a couple of months ago, I did all the above exercises. I combined the above dumbbell workouts with bodyweight cardio exercises and did them for one month. And it helped me shed 2 kilos without any special diet.

Everyone’s body responds differently, but if you do the right exercises and eat the right foods, you’ll also achieve your goal. You just need to be consistent and honest with your approach.

5-Day Full Body Weight Loss Dumbbell Workout For Men & Women

• Sessions/week: Five
• Duration/session: 30-45 minutes
• Workout Goal: Burn calories and accelerates weight loss
• Target Gender: All
• Equipment Required: Dumbbells Only
• Workout Type: Full Body Cardio

Perform a couple of bodyweight cardio exercises to increase your body temperature and prepare your muscles for intense dumbbell workouts.

The number of rounds: Three to Five

Monday

Exercises	Reps/Activity
Goblet Squat	15 reps
Walking Lunges	10 reps per leg
Arnold Press	12 reps
Crunches	10-12 reps
Side Plank	30-side

Tuesday

Exercises	Activity
Push Press	10-15 reps
Overhead Squat	10-12 reps
Dumbbell Swings	10 reps/arm
Dumbbell Snatch	10-12 reps
Standing Oblique Chop	10 reps/side

Wednesday

Exercises	Activity
Bent-over Row	10-15 reps
Dumbbell Surrenders	8-10 reps
Farmers Walk	30 seconds
Incline I-Y-T Raises	8-10 reps
Deadlift to Upright Row	8-10 reps

Friday

Exercises	Activity
Jump Squat	8-10 reps
Russian Twist	20-30 sec
Step-up	8 reps/side
Dumbbell Thruster	8 reps/side
Lunges to Hammer Curl	8 reps/side

Saturday

Exercises	Activity
Farmers Walk	30-sec
Squat with Swing	10-15 reps
Plank Drag	10 reps/side
In & Out Squat Jump	8-10 reps
Dumbbell Crunches	8-10 reps

Full Body Dumbbell Workout for Weight Loss PDF

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Helpful Weight Loss Resources:

References

• 1
  Ho, Suleen S et al. “The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial.” BMC Public Health vol. 12 704. 28 Aug. 2012, doi:10.1186/1471-2458-12-704