Top 10 Dumbbell Exercises:

DBs are a close to a perfect training tool as you can get. Using them builds muscle, builds strength, and they work for EVERY type of body structure

1. DB Shoulder Presses

Can be done seated or standing. Seated is more stable & for heavier weights

2. DB Shrugs

3-4 sets, 10-20 reps. Pause and squeeze at the top of every rep. Elevate the CLAVICLE as high as you can.

Works grip strength as well as the trapezius.

3. Bent Over DB Rows

As with all DB movements, the reps are best in the 8-15 range

You can alternate, you can row at the same time. Both versions work. Anywhere from 2-5 sets can be done

4. 1-Arm DB rows

A very popular movement that can be biased to work the upper back, mid back, or lats.

Traditionally done on a bench, but depending on height and limb and torso length, a staggered or more upright setup can work better

5. Trap Raises

A lower, middle, and upper trap movement,

Very good for correct forward head and kyphotic posture. I suggest doing it at the end of a back workout

6. DB Chest Press (Flat and Incline)

A superior for pectoral muscle growth

DBs allow a natural range of motion and the technique is always adjustable to your body

Getting stronger in the 8-12 rep range is best. 10-15 if you are older & joint health is serious concern

5. DB Bicep curls

I dont know how people fuck this up honestly

You can train forearms and biceps so easily with DBs. Palms down (forearm curl). Palms in neutral (hammer curl), palms up (supinated curl)

moderate to high reps, 8-20. "heavy" low rep arm work is largely pointless

6. DB Romanian Deadlifts

If you've got heavier DBs, you can easily train glutes and hamstrings.

Moderate reps in the 10-15 range works excellent. You can do double leg, single leg, and you can customize setup for hamstring or glute emphasis

7. Goblet Squats

Low back friendly movement that almost any level of trainee can do.

You hold a DB in front of you and squat.

Many ways to modify (can be done heels elevated, done to a box) and you can use KBs as well as DBs

Best done in the 10-20 rep range

8. DB Lunges

You can forward lunges, reverse lunges, lateral lunges, walking lunges

All with DBs

Lunges dont need to be done heavy at all. About 1/2 bodyweight (1/4 bodyweight in each hand) is the most weight you'd ever work up to using

9. Lateral Raises

Out of order, but had to include these.

Lateral raises can be used to target the front, middle, and posterior delts. Massive variety of ways to do these.

If you want to look bigger wider in the upper body, I'd consider them a mandatory exercise

10. Tricep extensions

There are a variety of DB exercises for triceps, but in my professional opinion, cable movements are superior

That said, you still have many options

Overhead extension (my favored movement for strength & mass)
Incline Extensions
Single arm extensions

SETS AND REPS:

I will emphasize. DB exercises are NOT meant to be done for low reps.

The heavier the weights get, the harder they are to stabilize, the shorter the range of motion gets

The heaviest you can reasonably go is about 5 reps, & thats only to be done occasionally

Get stronger in the 8-12 rep range. If you are deadset on training "heavy", then make it 6-12

For isolation exercises, doing less than 8 reps a set is largely pointless, higher reps are much more effective

You dont add WEIGHT until you've hit the top of a given rep range