How to Get Big Muscles Using Dumbbells

If you’re looking for big muscles, dumbbell workouts are a phenomenal way to go. While most people picture someone doing bicep exercises with dumbbells, you can actually incorporate dumbbells into a variety of exercises to get a full-body workout. Even if you just hold them while you do squats or lunges, you’re going to see massive gains over time from the addition of some weight resistance. Keep in mind that it takes time bulk up, so don’t get discouraged if you feel like you aren’t getting bigger after a few weeks of lifting!

Question 1 of 9:

Can I build muscle with just dumbbells?

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Yes, so long as you increase the weight over time. You can absolutely bulk up with dumbbells, but you’re going to hit a wall if you don’t keep adding weight. Every few weeks, increase the amount of weight you’re lifting by 5–10 lb (2.3–4.5 kg) or so to keep those gains going.^{[1]XResearch source} The goal here is to increase the weight so that you’re exhausting your muscles after 6-10 reps for each exercise, and that won’t happen if you don’t keep adding weight.^{[2]XResearch source}
- If you just lift the same 20 lb (9.1 kg) dumbbells for a year, you’re certainly going to stronger, but you won’t get huge muscles. You need to use heavier weights as you get stronger to keep bulking up.

Question 2 of 9:

How heavy should dumbbells be?

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For women, start at 5–10 lb (2.3–4.5 kg); for men, start out with a 10–20 lb (4.5–9.1 kg) set. Do 14-22 bicep curls. If you can’t even get up to 14 reps before your arms give out, start out with dumbbells that are 5 pounds (2.3 kg) lighter than what you’re currently using. If you get to 22 reps and you aren’t feeling a burn, add 5 pounds (2.3 kg) and repeat the test. When you find a weight where your muscles are strained between 14 and 22 reps, you’ve found your starting weight.^{[3]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- Periodically add 5–10 pounds (2.3–4.5 kg) to each dumbbell as you start having an easier time completing exercises. For most folks, this should start happening after 2-3 weeks of working out. If you aren’t even breaking a sweat, you won’t make any progress.

Question 3 of 9:

How do you get big with just dumbbells?

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Keep your reps low, weights heavy, and exhaust your muscles. Doing 30 reps with 10 pounds (4.5 kg) and 3 reps with 100 pounds (45 kg) should theoretically be the same amount of work, right? Not quite.^{[4]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source} Low-weight and high-rep resistance training will make you tone, but you need to keep the weight heavy enough to exhaust your muscles after 6-10 reps or so if you’re going to bulk up.^{[5]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- When you get strong enough where your muscles aren’t exhausted after a shorter number of reps, add weight. By continuously increasing the weight you’re lifting over time, you’ll keep getting bigger and bigger muscles.

Question 4 of 9:

How do I bulk my arms up with dumbbells?

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Stand with a straight back and hold both dumbbells in your hands. To do a standard curl, raise the dumbbell in each arm slowly up to your shoulder. Focus on keeping your entire body still while your arms are moving. Once you’ve raised each dumbbell up and lowered it to the original position, count 1 rep.^{[6]XExpert SourceJulian Arana, M.S.eD., NCSF-CPT
Certified Personal TrainerExpert Interview. 19 March 2020.}
2
Do lateral raises to build your shoulder muscles. Stand up straight and let the dumbbells hang at your sides. Then, flex your core and slowly raise the weights out to your side. Hold the weights at shoulder level and slowly lower them down to count 1 rep. Keep your back and legs as straight as possible.^{[7]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
3
Use overhead extensions to bulk your triceps up. Sit down in a chair and hold one dumbbell behind your head with both hands. Keep your elbows bent at a 90-degree angle. Breathe in as you slowly lower the weight a few inches behind you. Then, breathe out as you lift the dumbbell straight up and extend your elbows to count 1 rep.^{[8]XResearch source}

Question 5 of 9:

How do I work out my chest and back with dumbbells?

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Grab just one dumbbell and lean over the side of a bench or coffee table so your back is parallel to the ground. Let the dumbbell hang down in your hand. Slowly raise it directly straight up until it’s at the same height as your side. Slowly lower the weight back down to count 1 rep. Switch arms when you’re done with the first arm.^{[9]XExpert SourceJulian Arana, M.S.eD., NCSF-CPT
Certified Personal TrainerExpert Interview. 19 March 2020.}
2
Do the bench press with dumbbells to build your chest up. Lay down on a lifting bench with a dumbbell in each hand. Hold the weights over your chest and slowly raise them up above you at the same time. Keep your movements contained and don’t arch your back off of the ground. Lower the weights slowly back to your chest to count 1 rep.^{[10]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}

Question 6 of 9:

How do I build lower body muscle with dumbbells?

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Grab your dumbbells and step back with your right foot. Lower your hips and lean forward to lower the dumbbells near the ground. Then, push your left foot down and swing your right foot forward to return to a standing position. Alternate side and repeat the process by putting your left foot back to count 1 rep.^{[11]XResearch source}
2
Hold dumbbells while doing squats to work your legs. Grab your dumbbells and hold them next to your hips. Keep your knees bent and your back straight. Slowly you’re your hips down and back to lower yourself into a squat position. Stop once your thighs are parallel to the ground and extend back up to the standing position to count 1 rep.^{[12]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}

Question 7 of 9:

How can I build muscle fast with dumbbells?

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You should see some gains in a few months, but it varies. A lot of this comes down to genetics, so it’s impossible to say how long it will take you to get that bodybuilder look. If you’re consistent with your workout routine, you increase the amount of weight you lift as you improve, and you eat a healthy diet, you should see some visible gains in a few months.^{[13]XResearch source}
- When it comes to efficient workouts for bulking up, doing 3 sets of 8-12 reps for each exercise is going to give you the best bang for your buck.^{[14]XResearch source}

Question 8 of 9:

Can you build muscle in 30 minutes a day?

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Yes, especially if you’re consistent and use proper form. Thirty minutes is more than enough time to complete 3-4 exercises with dumbbells. This is perfect if you plan on working out your upper body one day and your lower body the next day.^{[15]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source} You can also dedicate 3 days a week or so to cardio and calisthenics and skip the dumbbells altogether on those days to rest. So long as you’re consistent, you’ll make progress.^{[16]XExpert SourceJulian Arana, M.S.eD., NCSF-CPT
Certified Personal TrainerExpert Interview. 19 March 2020.}
- A lot of people start an exercise routine and then they call it quits after a few weeks when they don’t see any progress. It can take time to build muscle, especially if you’re only working out 30 minutes a day a few times a week. Just remember, your hard work will pay off eventually!

Question 9 of 9:

Can I lift dumbbells every day?

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No, you need to take a day off after heavy lifting to recover. This doesn’t necessarily mean that you shouldn’t do anything physical, though. After every day of dumbbell training, take a day off to stretch, use a foam roller, or get your cardio in by running, swimming, or riding a bike. Staying active on your off days will keep your metabolism up which will also help you get that cut, muscular look you’re going for.^{[17]XExpert SourceJulian Arana, M.S.eD., NCSF-CPT
Certified Personal TrainerExpert Interview. 19 March 2020.}
- You can lift every day so long as you’re working out alternative muscle groups. For example, if you work your arms out one day, do your legs the next.
- It’s especially important to take rest days if you’re lifting heavier weights. Overdoing it and working out every day can increase your risk of injury, harm your performance, and contribute to poor sleep and mood swings.^{[18]XResearch source}
EXPERT TIP
Laila Ajani
Fitness Trainer
Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
Laila Ajani
Fitness Trainer
I recommend choosing non-consecutive days for weightlifting. Your schedule could be Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday, or a similar pattern. Select a suitable time of day that fits your schedule. Dedicate around 30 to 60 minutes to exercise, and stick with it.

How Do You Choose The Right Dumbbell Weight?

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Is it possible to build muscle with just dumbbells?
Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Expert Answer
Yes, but be patient. You aren’t going to see any gains just by lifting for 1-2 weeks and then calling it quits. Change takes time, so stick with it once you start!
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How can you get strong with very little equipment?
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This answer was written by one of our trained team of researchers who validated it for accuracy and comprehensiveness.
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If your goal is just to improve your strength, you technically don't need any equipment at all. Pushups, pullups, crunches, and burpees are all great callisthenic exercises that will make you stronger. If you do want to weight train, look into getting adjustable dumbbells. That way, you can adjust the weight to modify your workouts as needed, and you'll only need the one set of weights.
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How much weight should I start with?
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The goal is to feel some burn towards the end of your set without being totally exhausted. If you're brand new to weightlifting, grab a light set (5-20 pounds depending on what feels comfortable) and try to do 22 bicep curls. If you get all the way to 22 without breaking a sweat, add weight. If you can't even get to 14 reps without your arms giving out, remove 5 pounds and try again. Once you find a weight where you feel a burn but you aren't compromising your form by the 22nd rep, that's your starting weight.
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The whole “eat more protein” idea is a little off. You need to eat a balanced diet even when you’re trying to bulk up.^{[19]XTrustworthy SourceAmerican Chemical SocietyScientific society for those involved with chemistry and publisher of several leading peer-reviewed scientific journalsGo to source}
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Don’t overeat when you’re starting out with your exercise regimen. You have to lose the excess body fat to get visible, big muscles.^{[20]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
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Start slow if you haven’t worked out in a while. It’s easy to go overboard when you’re excited about getting fit, but you don’t want to risk an injury by starting out with more than your body can handle.
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Warnings

If you have any kind of underlying health condition, talk to your doctor before you start an exercise routine just to make sure it’s safe.
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