Full-Body Dumbbell Standing Exercises (No Bench)

For those who work out without a bench, I’ve shared out a complete list of dumbbell standing exercises in this article. To perform those workouts, you don’t need to lay down or sit; all you need is a pair of dumbbells and some space where you can stand. It includes dumbbell standing workouts for each muscle group, such as the chest, back, biceps, and abs, with step-by instructions for how to do them.

If you work out at home with limited equipment like dumbbells, these full-body standing exercises will be the best for growing strength and muscles.

The dumbbells are excellent workout equipment. It allows you to perform myriad unilateral exercises with a full range of motion so that you can target the muscles specifically.

They also help you correct your strength and imbalances of a pair of muscles if one side is stronger than another.

You can also combine the dumbbell standing exercises with floor workouts to make a productive home workout routine without a Bench.

Okay, let’s see how to perform each standing dumbbell workout with step-by-step instructions.


Standing Dumbbell Exercises for Chest

You can do a couple of dumbbell exercises for the chest in the standing position: standing dumbbell fly and dumbbell upward chest fly.

Both these exercises will strengthen your pecs and develop a solid upper body.

Additionally, you can check out as many as seventeen dumbbell chest exercises with no bench.

1. Standing Dumbbell Fly

The standing dumbbell fly is a beginner-level chest workout. It is suitable for both men and women.

Other than the chest, it also strengthens your arms and grip and enhances balance.

How to do it:

  1. Grab one dumbbell in each hand with a neutral grip.
  2. Stand upright with your feet hip-width apart.
  3. Bring your arms out to sides so your palms are facing forward.
  4. Bring the dumbbells toward each other until your arms are straight and together in front of your chest.
  5. Hold for a moment and then reverse the steps and repeat for the desired number of times.
  6. Perform three sets of ten reps.

2. Dumbbell Upward Chest Fly

The dumbbell upward fly is one of the best dumbbell standing workouts for the upper chest.

You can also do it with one arm at a time so you can work more on your poorer side.

How to perform upward fly:

  • Stand tall in the hip-width stance, holding a dumbbell in each hand with an overhand grip.
  • Keep your arms straight at your sides with your palms are facing forward.
  • Slowly raises your arms up at chest level until both dumbbells are close to each other.
  • Hold for a couple of seconds at the top, and then slowly lower the dumbbells to the start. That’s one repetition.
  • Do three sets of ten reps.

Related: 10+ Dumbbell Chest Exercises For Home And Gym


Standing Dumbbell Exercises for Triceps

You can do three crucial standing dumbbell workouts to strengthen your triceps muscles and build sturdy arms.

  1. Standing Dumbbell Behind the Neck Tricep Extension
  2. Single-arm Overhead Triceps Extension
  3. Triceps Kickback

Dumbbell Behind the Neck Tricep Extension

  1. Grab one dumbbell with your both hands and stand tall in a hip-width stance.
  2. Bend your elbows and hold the dumbbell behind your neck.
  3. Extend your arms overhead until you feel the complete triceps contraction.
  4. Hold for a moment and focus on your triceps muscles, and then lower the dumbbell to the start.
  5. Repeat for the desired number of times.
  6. Keep your elbows as close to your ears as possible

Single-arm Overhead Triceps Extension

The single-arm tricep extension toughens and tones tricep muscles and allows you to work on one arm at a time.

  1. Start with standing straight along with holding a dumbbell in your right hand.
  2. Bend your right elbow and lower the weight toward the opposite side shoulder (bringing from behind your head).
  3. Extend your arms fully, pause for a moment, and then lower it down.
  4. Repeat for the desired number of times.

Dumbbell Triceps Kickback

The kickback is one of the best exercises that highly activate, strengthen, and tone triceps muscles after triangle pushup – shown in a study published by ACE.1 ACE Study Identifies Best Triceps Exercises – American Council of Exercise

You can do kickback with both your arms or single-arm.

Standing dumbbell triceps exercises
Dumbbell Triceps Kickback

How to do single-arm kickback:

  1. Grab a dumbbell in your left hand with a neutral grip and stand straight in the hip-width stance.
  2. Bend your knees and lean your torso forward.
  3. Keep your left arm straight at your side and the right one on your knees for balance.
  4. Slightly raise your working arm backward and lock your elbow.
  5. Now, kick the dumbbell back in an arc motion until your arm is straight behind you.
  6. Hold for a moment, squeeze your tricep muscles, and then your lower arm to the start (elbows should be locked throughout the movement).
  7. Aim for three sets of ten reps.

Related: 10 Best Dumbbell Triceps Exercises For Bigger Arms


Standing Dumbbell Exercises for Shoulder

You can do many shoulder workouts with dumbbells in standing, such as front raises, overhead press, and lateral raises.

  1. Arnold Press
  2. Dumbbell Lateral Raise
  3. Side-Lateral Raise
  4. Bent-over side lateral raise
  5. Upright Row
  6. Shoulder Shrug

The above six exercises work on your shoulder and upper traps so you can do them to build a muscular upper body.

Let’s see how to perform dumbbell standing shoulder exercises with step-by-step instructions.

Standing Dumbbell Arnold Press

The Arnold press is a complete shoulder workout.

It is a modified version of the overhead press.

You can do it both in the seated and standing positions.

And as this article is about standing dumbbell workouts, I’ll share how to perform standing Arnold press.

  1. Grab one dumbbell in each hand and stand upright with your feet hip-width apart.
  2. Bend your elbows and bring the dumbbells at shoulder height with your palms facing the body. That’s the starting position.
  3. Now, press the weights up (while rotating the dumbbells) until your palms are facing forward at the top of the press. Make sure your arms are fully straight overhead.
  4. Hold for a moment and then slowly reverse the movements so that your palms face the body at the bottom of the press. That’s one repetition.
  5. Aim for three sets of ten reps.

Dumbbell Alternate Front Raise

The front raises work on the anterior deltoid and strengthen shoulder muscles.

Standing Dumbbell Exercises for Shoulder
Dumbbell Front Raises

How to do it:

  1. Grab one dumbbell in each hand and stand tall in the hip-width stance.
  2. Grip the dumbbells as tightly as possible with an overhand grip and hold your arms straight in front of your thighs. That’s the starting position.
  3. Now, raise the dumbbells upward until your arms reach slightly above your shoulder height.
  4. Hold for a second and then slowly lower the dumbbells in the starting position. That’s one repetition. Shoot for three sets of ten reps.

Dumbbell Lateral Raise

The standing dumbbell lateral raise is an isolation workout that reinforces the side muscles of the shoulders.

dumbbell side delt raise
dumbbell side delt raise

How to perform:

  1. Grab one dumbbell in each hand and stand upright with your feet hip-width apart.
  2. Grip the dumbbells as tightly as possible with an overhand grip and hold your arms straight at your sides. That’s the starting position.
  3. Now, raise the dumbbells out to the sides until your arms become parallel to the ground.
  4. Pause, and then slowly lower the dumbbells in the starting position. That’s one repetition.
  5. Do three sets of 10 repetitions.

Bent-over lateral raise

The bent-over lateral raise, also known as rear delt fly, and works on the back of your shoulders.

Doing exercises for all three deltoids will help you build muscular and broader shoulders.

Steps to perform bent-over lateral raises:

  1. Grab one dumbbell in each hand and stand upright with your feet hip-width apart.
  2. Slightly bend your knees, push your hips back, and bend your torso forward but keep your back remains flat.
  3. Hold your arms straight underneath your chest with your palms are facing each other. That’s the starting position.
  4. Raise the dumbbells out to the sides until you feel a complete contraction in your shoulders.
  5. Pause, and then slowly lower the dumbbells in the starting position. That’s one repetition.
  6. Aim for three sets of ten reps.

Dumbbell Upright Row

The dumbbell upright row is a compound movement that simultaneously strengthens the shoulder and upper trap muscle.

You can incorporate it in your standing dumbbell home workout routine to develop the upper body.

How to perform DB upright row:

  1. Holding a dumbbell in each hand, stand straight in the hip-width stance.
  2. Grip the dumbbells as tightly as possible with an overhand grip and hold your arms straight in front of your thighs.
  3. Pull the dumbbells toward your chin until they reached your neck (elbows should go out to the sides).
  4. Hold for a moment at the top, and then return the weight to the start. That’s one repetition. Perform three sets of ten reps each.

Dumbbell Shrugs

The dumbbell shrug is an isolation workout that specifically builds up the neck area of the shoulders.

back and shoulder workout with dumbbells
Dumbbell Shrug
  1. Holding a dumbbell in each hand, stand upright with your back straight.
  2. Keep your arms straight at your sides with your palms are facing in.
  3. Raise your shoulders toward your ears as high as possible. Shrug through your shoulder blades and then lower the dumbbells back to the starting position. That’s one repetition.
  4. Shoot for three sets of ten reps.

Related: Top 10 Dumbbell Exercises For Shoulders


Standing Dumbbell Exercises for Biceps

  1. One-arm Bicep Curl
  2. Hammer Curl
  3. Dumbbell Crossover Curl
  4. Zottoman Curl
  5. Dumbbell Twisting Curl
  6. Reverse Dumbbell Curl

Here’s the step-by-step guide to performing the dumbbell standing bicep workouts.

Standing One-arm Bicep Curl

Standing Dumbbell Exercises For Biceps
  1. Stand straight in the hip-width stance along with holding a dumbbell in each hand.
  2. Grip the dumbbells with an underhand grip and hold your arms straight at your sides. That’s the starting position.
  3. Keep your core tight, inhale and curl the dumbbells toward your shoulder until you feel the contraction in your bicep muscles.
  4. Hold for a moment at the top of the curl, then return the dumbbells back to the starting position. That’s one repetition. Shoot for three sets of ten reps.

Dumbbell Hammer Curl

Standing dumbbell workout for biceps
Hammer Curl
  1. Grab one dumbbell in each hand with a neutral grip and stand tall.
  2. Keep your arms straight at your sides with your palms facing your body. That’s the start.
  3. Curl the dumbbells alternatively toward your shoulders until you feel the contraction in your bicep muscles.
  4. Pause for a moment at the top of the curl, then slowly return the dumbbells back to the starting position. That’s one repetition.
  5. Aim for three sets of ten reps.

Dumbbell Crossover Curl

  1. Stand upright in the hip-width stance along with holding a dumbbell in each hand.
  2. Grip the dumbbells with a neutral grip and hold your arms straight at your sides with your palms facing your body. That’s the starting position.
  3. Curl one dumbbell up across your body to the opposite shoulder while keeping your palms inward.
  4. Hold for a moment, and then return to the start. That’s one repetition. Perform three sets of ten reps.

Standing Dumbbell Zottoman Curl

  1. Holding a dumbbell in each hand stand upright with your back straight.
  2. Keep your arms straight at your sides with your palms facing in. That’s the start.
  3. Brace your core, inhale and curl the dumbbells toward your shoulder until your biceps are engaged.
  4. At the top of the movement, rotate your wrists so that your palms are facing forward. And then slowly lower the dumbbells back to the initial position.
  5. Repeat for the desired number of times.

Standing Dumbbell Twisting Curl

  1. Grab a pair of dumbbells with a neutral grip and stand tall with your feet together.
  2. Hold your arms straight at your sides with your palms facing in.
  3. Curl one arm toward your shoulder, as you reach to the half of the curl rotate the wrist so your palms face your body at the top of the movement. Hold for a second and then reverse the steps to return to the starting position.
  4. Repeat with your opposite arms to complete one repetition.
  5. Aim for three sets of ten reps.

Reverse Dumbbell Curls

  1. Grab a pair of dumbbells in your hands with an overhand grip and hold your arms straight in front of your thighs.
  2. Curl the dumbbells toward your shoulders until your biceps are fully engaged.
  3. Pause for a couple of seconds, and then lower your the weights to the start.
  4. Do as many reps and sets as you like.
Related: 10 Best Dumbbell Biceps Workout For Stronger Arms

Standing Back Exercises With Dumbbells

Dumbell bent-over row, deadlift, and reverse fly are some of the dumbbell standing workouts you can do to fortify your back muscles.

Let’s see how to do them with stepwise instructions.

Dumbbell Bent-over Row

The dumbbell bent-over row is a lats workout that you can do without the bench.

It is an easy and effective back workout suitable for all fitness levels.

dumbbell back and shoulder exercises
dumbbell bent-over row

How to do it:

  1. Grab one dumbbell in each hand with an overhand grip and stand upright with your feet hip-width apart.
  2. Slightly bend your knees and push your hips back to lean forward. Keep your back straight and chest up.
  3. Without moving your torso, pull the dumbbells at your sides.
  4. Pause for a couple of seconds at the top, and then slowly lower the weights to the star.
  5. Aim for three sets of ten to 12 repetions each.

Related: The 10 Best Dumbbell Exercises For Strong Back


Standing Dumbbell Exercises For Leg

  1. Squat
  2. Lunges
  3. Romanian Deadlift
  4. Goblet Squat
  5. Calf Raise

Let’s see how to do each standing dumbbell leg exercise with step-by-step instructions.

Dumbbell Squat

The dumbbell squat is a strength and muscle budling workout that strengthens the quadriceps and builds sturdy legs.

Standing Dumbbell Workout For Leg
DB Squat
  1. Holding a pair of dumbbells in each hand, stand upright with your back straight.
  2. You can hold the dumbbells on your shoulder or in front of you.
  3. Brace your core, and pushing your hips back bend your knees and lower down until your thighs are parallel to the ground.
  4. Hold for a second at the bottom of the squat, and then return back to the standing position. (pushing through your heels). That’s one repetition.
  5. Aim for three sets of 12 to 15 repetions each.

Dumbbell Lunges

You can do various lunges to build powerful legs, such as forward lunges, backward lunges, and in-line lunges.

They are suitable for all fitness levels, whether male or female.

How to do forward lunges:

  1. Holding a pair of dumbbells with a neutral grip, stand upright.
  2. Take one large step ahead and pushing through your front foot return your leg. Repeat on the opposite side.
  3. Aim for a couple of sets of eight to 10 reps each.

Dumbbell Romanian Deadlift

The dumbbell RDL strengthens hamstrings and reduces the risk of injuries.

  1. Place the dumbbells on the floor in front of you and stand straight in the hip-width stance.
  2. Keep your core tight and back straight and slightly bend your knees and lower down to lift the weights. Now, slowly return to the standing position by pushing your heeling into the floor. That’s one repetition.
  3. When you stand up entirely, hold for a second then reverse the steps and lower the dumbbells. But if you want to perform more than one rep, do not leave the dumbbells on the ground. Keep holding them in your arms and repeat the same steps for the second rep!
  4. Perform three sets of 8 repetitions.

Dumbbell Goblet Squat

The goblet squat builds up the side parts of your thighs and activates your glute muscles simultaneously.

Standing dumbbell leg workouts
Goblet Squat

How to:

  1. Grab the head of a dumbbell with your both hands and stand straight with your feet slightly wider than shoulder-width apart.
  2. Pushing your hips back, bend your knees, and lower down until your thighs are parallel to the ground.
  3. Now, pressing your heelsinto the floor return to the standing position. That’s one repetition.
  4. Shoot for three sets of 10 to 12 reps each

Standing Dumbbell Calf Raises

Calves are crucial muscles that help in running, jumping, and squatting. And you can reinforce them with standing dumbbell calf raises.

How to:

  1. Holding a pair of dumbbells with a neutral grip, stand upright.
  2. Raise your heel as high as possible and stand on your toes.
  3. Hold for a couple of seconds then slowly land your heels on the floor. That’s one repetition. Perform three sets of 15 reps.
  4. Make sure to raise your heels until you feel the full stretch in your calves.

Standing Dumbbell Exercises for Abs

You can do a couple of standing dumbbell exercises to strengthen and tone your abs.

  1. Dumbbell Side Bend
  2. Standind Dumbbell Woodchop
  3. Standing Dumbbell Windmill

Dumbbell Side Bend

  1. Grab one dumbbell in each hand with a neutral grip, and stand straight with your feet together.
  2. Lower the dumbbell to the right side until you feel the contraction in your oblique.
  3. Squeezing your love handle, pause for a moment, and then return to the standing position.
  4. Repeat on your left side.
Related: Top 14 Dumbbell Oblique Exercises For Strong Core

Standind Dumbbell Woodchop

The dumbbell standing woodchop helps you strengthen the oblique and core without a bench or fancy equipment.

It has several variations, such as reverse woodchop and rotational wood chop.

Depending on your fitness levels, you can do any of them.


Standing Dumbbell Windmill

  1. Holding a pair of dumbbells with a neutral grip, straight in the slightly wider than shoulder-width stance.
  2. Lower your right arm between your feet by bending your hips to the right and raise your left arm overhead simultaneously.
  3. Do two to three sets of six to eight reps, equally on the both sides.

Standing Full Body Workout Routine with Dumbbells

Summary

  • Frequency: 3 days a week
  • Duration: 45 to 60 minutes
  • Rest between sets: 1-3 minutes

Monday

WorkoutReps
Dumbbell Squat15, 12, 10
Dumbbell Standing Fly10, 8, 8
Overhead Tricep Extension12, 10, 8
Dumbbell Bent-over Row12, 10, 8
Dumbbell Curl12, 10, 8
DB Reverse Delt Fly10, 8, 8

Wednesday

WorkoutReps
Arnold Press12, 10, 8
Dumbbell Lateral Raise10, 8, 8
Dumbbell Lunges10, 8, 8
Romanian Deadlift8, 6, 6
Calf Raises12, 10, 8
Dumbbell Upward Fly10, 8, 8

Friday

WorkoutReps
Dumbbell Deadlift8, 6, 6
Dumbbell Goblet Squat12, 10, 8
Dumbbell Side Bend12, 10, 8
Dumbbell Kickback12, 10, 8
Dumbbell Curl 12, 10, 8
Dumbbell Upright Row12, 10, 8

References

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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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