Maybe you’re tired of getting down on the mat for every single session, or maybe you just want something simple that uses one set of weights and nothing else.
Either way, this standing dumbbell workout is exactly what you need.
The best part is that it’s only 20 minutes long, and it works your biceps, triceps, shoulders, and back through quick supersets that keep you moving the whole time.
So if you’ve been looking for an easy dumbbell workout that keeps things straightforward, here’s the full routine:
Bent Over Rows
First up are rows, and they’re a smart way to kick things off because they teach you the hinge and pull pattern you’ll come back to all session long.
How to perform:
- Stand with your feet shoulder-width apart.
- Hinge at your hips with a flat back and tuck your chin.
- Hold the dumbbells with your arms straight down from your shoulders.
- Drive your elbows back toward your pockets.
- Squeeze and hold at the top.
- Lower slowly with control.
- Keep your shoulders pressed away from your ears.
Standard Shoulder Press
Don’t let how simple this one looks fool you, since the real work is keeping tension on your shoulders the whole rep instead of bouncing the weights up and down.
How to perform:
- Hold the dumbbells with your palms facing forward.
- Position your elbows slightly in front of your shoulders.
- Press up without overextending your elbows.
- Lower back down with control.
- Don’t drop your hands too low. Keep tension on the shoulders.
Slow Bicep Curl
Ever tried slowing a curl all the way down?
That longer way down is exactly what makes your biceps light up, even though nothing about the move looks fancy.
How to perform:
- Stand with your palms facing forward.
- Keep your elbows close to your sides.
- Maintain a soft bend in your knees.
- Extend your arms fully at the bottom.
- Curl up for a count of two.
- Lower down for a count of four.
- Keep your shoulders back and away from your ears.
Tricep Kickbacks
Now flip that hinge position back on and give your triceps a turn, and if your arms start swinging on you, just drop to one side at a time so the motion stays strict.
How to perform:
- Hinge into a bent over position like your rows.
- Hold your upper arms still in row position.
- Extend your forearms back, then bring them in.
- Keep your elbows locked in place.
- Move slowly, with no swinging or momentum.
- Drop to one arm at a time if needed.
Hammer Curl to Shoulder Press
Here’s where two moves you already know get stacked into one flowing rep, which sounds like a lot at first but quickly becomes the most fun combo in this dumbbell workout for beginners.
How to perform:
- Start with your hands by your sides, palms facing your body.
- Perform a hammer curl with elbows tucked.
- Transition into a full shoulder press.
- Keep a soft bend in your elbows at the top.
- Lower back down from the press.
- Return to the starting position with control.
- Count it out: one, two, three, four.
Lateral to Front Raise
Your shoulders aren’t off the hook yet.
This one hits them from a totally different angle by working the side and the front back to back, so keep your body still and let your arms do the lifting.
How to perform:
- Stand with the dumbbells at your sides, palms facing your body.
- Lift the dumbbells out to the sides, leading with your pinkies.
- Keep a slight bend in your elbows.
- At the top, your palms face the ground.
- Lower down, then lift the same way to the front.
- Keep your upper body still, with no leaning or pumping.
Close Grip Row
Bringing the dumbbells in close completely changes the feel of a row, because that small tweak shifts the focus to the middle of your back and really wakes up your shoulder blades.
How to perform:
- Bring both dumbbells together with palms facing each other.
- Hinge into a bent over position.
- Pull the dumbbells toward your chest.
- Draw your elbows straight back.
- Lower down with control.
Bent Over Dumbbell Fly
Stay right where you are, since this next move flows straight out of your close grip row and it’s all about control rather than throwing your arms around.
How to perform:
- Stay in the bent over position.
- Keep your palms facing each other.
- Lift your arms out to the sides.
- Squeeze your shoulder blades together at the top.
- Keep your arms slightly below shoulder level.
- Lower with control.
Overhead Tricep Extension
Two moves to go!
This one gives your triceps a nice stretch and a strong squeeze at the same time, so keep your shoulders relaxed and let your arms handle the work.
How to perform:
- Bring the dumbbell(s) up overhead.
- Hold the dumbbell(s) vertically.
- Keep your elbows locked in place.
- Drop the weight behind your head.
- Press back up toward the ceiling.
- Squeeze your triceps at the top.
- Keep your shoulders pressed down, away from your ears.
Half Curls to Tricep Extension
Welcome to the burnout.
This final combo wraps up the dumbbell arm workout with one more push for your biceps and triceps, so just breathe through it and know the finish line is right there.
How to perform:
- Grab one dumbbell (or two, if you prefer).
- Curl up only to 90 degrees, then lower down.
- Keep your shoulders back and chest open.
- Repeat half curls for 30 seconds with no rest.
- Then curl all the way up from the bottom.
- Extend overhead into a tricep extension.
- Lower the dumbbell down with control.
- Go right back into half curls with no rest between.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
