Beginner dumbbell workout at home, without a bench
By wrkoutPublished
You can put together a full-body dumbbell workout with a pair of weights and some floor space. This beginner routine uses a squat, hip hinge, floor press, row and calf raise. Do two sets of each movement, with 60–90 seconds of rest between sets. The floor press provides a pressing exercise without needing a bench.
- Equipment
- Two dumbbells and a mat
- Time to allow
- About 25–35 minutes
- Format
- Sets and reps
Before you start
Clear enough room to lie down and extend your arms. Warm up with an easy walk and a few unloaded squats and hip hinges. Choose weights based on your weakest exercise, or change them between movements if they are adjustable. Practise getting down to the floor and standing up with the weights safely before starting the floor press.
These are general starting routines for adults, with suggested targets you can adjust. Use a comfortable range of movement and stop if an exercise causes pain. Ask gym staff to show unfamiliar equipment before using it.
Your workout, in order
Goblet squat
2 sets of 8–12 reps
Hold the weight close to your chest. Sit down between your hips to a comfortable depth, keeping your heels on the floor, then stand tall.
Stiff-Legged Dumbbell Deadlift
2 sets of 8–12 reps
Soften your knees and move your hips backwards. Keep the weights close to your legs and stop before your back starts to round.
Dumbbell floor press
2 sets of 8–12 reps
Lie on a mat with knees bent. Lower the weights until your upper arms gently touch the floor, then press up without bouncing.
Dumbbell bent-over row
2 sets of 8–12 reps
Hinge at your hips with soft knees and a steady back. Pull your elbows towards your hips, then lower slowly. Use lighter weights if you cannot hold the position.
Standing calf raise
2 sets of 10–15 reps
Use a wall for balance if needed. Rise onto the balls of your feet, pause briefly and lower your heels slowly.
How to progress
When you reach the top of the rep range in both sets, increase the weight slightly if possible. With a fixed pair, first improve control and add reps within the range. A short pause at the bottom of a squat can make the same weight more demanding. Change one variable at a time so your training log stays useful.
Questions about this routine
Can I do this routine with just one dumbbell?
Use one weight for goblet squats and hold it with both hands for the hinge. Do the floor press and row one side at a time with a lighter load, keeping your trunk steady. Complete equal reps on each side.
Do I need a bench for a dumbbell chest exercise?
The floor press works without a bench. The floor limits how far your upper arms travel down, so it has a shorter range than a bench press. Use a mat and lower the weights gently.
Further reading
These routines are original editorial examples, rather than personalised training plans. For general activity guidance and exercise demonstrations, see:
