11 Best Compound Dumbbell Exercises That Can Help Build Strength And Muscles

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Compound dumbbell exercises target and work many muscle groups simultaneously.

Incorporating compound dumbbell exercises in your training regimen if you have a busy lifestyle or struggle with time can allow you to build more muscles and strength within a short period, giving you time to pursue other activities.

Best compound dumbbell exercises for building strength and muscle mass

Here are some of the best compound dumbbell exercises that should help you gain muscle mass, burn calories, and boost your strength within a training session.

You need one or two dumbbells for all the exercises

Dumbbell Goblet Squat

The squat is a fundamental movement that should form part of any training regimen.

Doing the goblet squat with a dumbbell forces you to use stability and strength from your upper body to keep you upright while encouraging hip mobility.

Aside from building your quads, hamstrings, and glutes, it is one of the best compound dumbbell exercises for building power and strength.

Targeted Muscles: glutes, hamstrings, abs, adductors, calves, lower back

Steps to follow

• Hold a dumbbell with two hands in front of your chest.
• Stand upright, feet at hip-width, and toes pointing forward or sideways. Ensure you look straight ahead. Keep your spine straight and your shoulders back.
• Breathe in and engage your core.
• Bend your knees and hips, and go into a squat. Keep your chest high, and allow the dumbbell to follow your movement.
• Breathe out, push into the floor with both feet, extend your hips and knees, and return t your starting position.
• Repeat 6-8 reps per set and 3-5 sets to complete a session if building strength, or 8-10 reps per set and 4-6 sets per session if your goal is cardio.

You can use the compound dumbbell exercises as a warm-up for your lower-body workout. You can also use the movement to condition your body and muscles for more demanding exercises like the barbell front squat.

Dumbbell Bench Press

The bench press is one of the best compound dumbbell exercises for targeting and working your chest muscles.

The dumbbell bench press will also target and build your deltoids (shoulders) and triceps. Most lifters will switch from barbell bench presses to compound dumbbell exercises to minimize shoulder and pec injuries.

Additional Equipment: Weight bench
Targeted Muscles: Chest, triceps, shoulders

Steps to follow

• Grab a pair of dumbbells with your palm facing each other.
• Sit on the bench and rest the dumbbells on your lower thighs.
• Lay with your back on the bench. Using your thighs for support, bring the dumbbells to your chest. Keep the weights at shoulder width.
• Breathe in and press the dumbbells straight up until you lock your elbows.
• Slowly lower the weights to the sides of your chest. Keep lowering the dumbbells until you feel a slight stretch in your pecs or shoulders.
• Repeat for 12 reps for a set and 4-5 sets for a session

Dumbbell Deadlift

The dumbbell deadlift is a multi-joint exercise for working and strengthening your lower body muscles, shoulders, back, and core.

Using dumbbells for the exercises makes it possible to get a better range of motion while strengthening and challenging your joints.

The deadlift is one of the best compound dumbbell exercises for a full-body workout.

Unlike barbells, using dumbbells for the deadlift puts less pressure on your lower back, lowering the risk of injury. Thus the compound dumbbell exercises are user-friendly and would be suitable for newbies and those recovering from injury.

Targeted Muscles: Lower back, forearms, quads, calves, traps, glutes, hamstrings, middle back

Steps to follow

• Using an overhand grip, grasp a dumbbell in each hand.
• Stand upright, holding the dumbbells in front of you with your palms pointing in the direction of your body. Keep your feet at shoulder width.
• Hinge forward, bend your knees, and lower the dumbbells. Ensure you keep your head and body in line and your back straight. Look straight ahead. Dumbbells must stay close to your body throughout
• Brace your core, raise your upper body and return to your starting position. Stand up with the dumbbells, and don’t pull them.
• Repeat 8-12 reps for a set and 3-5 sets for a session

Seated Dumbbell Press

The seated press is one of the best compound dumbbell exercises for targeting and working your shoulder muscles.

Using dumbbells instead of a barbell allows you to target and focus on the weaker part of your body to help you build a balanced physique.

Many lifters may find dumbbells more shoulder-friendly than barbells, as dumbbells allow a natural arm and wrist rotation. Compared to using a barbell, compound dumbbell exercises have a better range of motion.

Include the shoulder press in your shoulder, push, upper body, or full-body workouts

You will need a weight bench with back support for the exercises.

Additional Equipment: Adjustable weight bench
Targeted Muscles: Shoulders, triceps, traps

Steps to follow

• Set the weight bench to a 90-degree angle
• Grasp the dumbbells with a neutral grip, ensuring your palms face each other.
• Sit on the bench and rest the ends of the dumbbells on your knees. Ensure you press your back flat against the pad.
• In a slow and controlled manner, use your knees to kick and raise the dumbbells to shoulder height, one at a time. Rotate your wrist and allow your palms to face forward.
• Breath out and press the dumbbells up until you lock your elbows
• Pause, breathe in, and slowly lower the dumbbells back to your starting position at shoulder height
• Repeat 8-10 sets and 1-3 sets to complete a session

Arnold Press

The Arnold press gets its name from the legendary bodybuilder and movie star Arnold Schwarzenegger. It is one of the best compound dumbbell exercises for building muscle mass and strength in the shoulders.

The Arnold press targets all the deltoid heads and is one of the best shoulder exercises for those looking for aesthetic benefits. But it is also an effective movement for those with strength-building goals.

You will need an adjustable weight bench with a back pad for the exercises.

Additional Equipment: Adjustable weight bench
Targeted Muscles: Shoulders, traps, triceps  

Steps to follow

• Set the back support on the weight bench to 90 degrees.
• Sit on the weight bench and position the ends of the dumbbells on your knees. Your palms must face each other.
• In a slow and controlled manner, use your knees to kick each dumbbell, one at a time, and raise them to shoulder height.
• Rotate your wrist and allow your palms to face you.
• Breathe in, extend your elbows, and press the dumbbells overhead while rotating the dumbbells to allow your palms to face forward. Contract your shoulders as you pause.
• Breathe out and lower the dumbbells in a slow and controlled manner back to your starting position while rotating the dumbbells to allow your palms to face you. Tip: Your right arm should rotate in a clockwise manner while your left arm rotates in an anti-clockwise manner
• Repeat 8-12 reps for a set and 2-3 sets for a session.

Add the Arnold press compound dumbbell exercises to your shoulder day workout or as part of your press exercises.

Dumbbell Walking Lunges

Walking lunges are lower-body exercises for targeting and working your quads, hamstrings, glutes, and hips, as well as your core and upper-body muscles.

Holding dumbbells when doing the walking lunge movement puts more pressure on the buttock and upper leg muscles. The walking lunges are one of the best compound dumbbell exercises for developing and maintaining balance and posture.

Dumbell walking lunges put the weights to the sides of the body and reduce the extra forward leaning that occurs when using a barbell.

Newbies should start without weights to master the movement and condition their muscles before moving on to the walking lunge compound dumbbell exercises.

Targeted Muscles: Quadriceps, glutes, hamstrings, calves, abs, adductors, shoulders, upper back, traps.

Steps to follow

• Grasp a dumbbell in each hand, palms facing you.
• Stand upright with your feet at shoulder width. Keep your hands by your sides, palms facing your thighs.
• Take a big step forward with your right foot, bend your knees, and drop your hips to go into a lunge. Continue the downward movement until your knee touches the floor. Keep your back and posture upright and your front knee and the front foot in line. Your back foot (i.e., left foot) should balance on your toes.
• Push through your front foot, extend your knees, stand upright and bring your back foot (left foot) in line with your front foot, then immediately start another lunge movement by stepping forward with your left foot.
• Continue alternating your leg positions and go through the walking lunges. Ensure you keep the dumbells by your sides throughout the movement.

Dumbbell Thruster

The dumbbell thruster combines a squat and an overhead press into a single continuous movement. The thruster is one of the best compound dumbbell exercises for a whole-body workout.

The dumbbell thrusters will work your leg and shoulder muscles.

They are some of the best compound dumbbell exercises for improving muscular endurance, balance, and coordination. The thrusters are effective movements for building size, strength, and explosiveness.

Targeted Muscles: Quadriceps, glutes, hamstrings, calves, abs, shoulders, lower back, upper back, triceps, traps.

Steps to follow

• Stand upright with feet at shoulder width and dumbbells by your sides on the floor.
• Grasp the dumbbells with a neutral grip and raise them to your shoulders. Your palms should face each other. Look straight ahead and keep your chest up.
• Inhale, bend your knees and go into a front squat. Keep the dumbbells at your shoulders as you squat, and maintain a straight back.
• Pause, extend your knees, return to your upright position, and immediately press the dumbbells overhead until you lock your elbows.
• Exhale and slowly return the dumbbells to your shoulders to complete a set.
• Repeat the entire movement.

Dumbbell Suitcase Carry

The suitcase carry, aka farmer’s walk, involves engaging your core while walking with a weight, such as a dumbbell, in your hand.

The compound dumbbell exercises target many muscle groups and promote balance.

The movement can condition your muscles to help you perform various tasks, such as carrying your luggage or suitcase for a vacation.

Aside from building strength and muscle, the dumbbell carry movement can help you develop and build mental toughness and muscular coordination.

The dumbbell suitcase carry is a unilateral exercise. You train one side of your body at a time, allowing you to correct any imbalances and imperfections.

Targeted Muscles: Forearms, quads, hamstrings, abs, shoulders, upper back, traps, core, glutes, core.

You will need enough space to do the movement.

Steps to follow

• Grab a dumbbell in one hand and stand upright with feet at hip width. Keep your body upright and ensure the weight of the dumbbell does not affect your posture.
• Start walking while carrying the weight in your hand. Ensure you keep your core tight.
• Walk as far as you can, turning around when necessary to return to your starting position.
• Set the dumbbell down, change sides and repeat the movement with the other hand.

Renegade Row

You can use the renegade row, aka plank row, to build and strengthen your back muscles.

You will need high core and abdominal strength to enable you to go through the movement.

Targeted Muscles: Upper back, abs, shoulders, lower back, chest, lats.

Steps to follow

• Place two dumbbells on the floor at shoulder width. Ensure the handles of the dumbbells are parallel
• Get into a quadruped position on your knees and hands, and use a neutral grip to grasp the dumbbells. Align your hands beneath your shoulders and position your knees under your hips.
• Get into the plank pose, supporting your hands on the dumbbells. Ensure your body, from head to heels, form a straight line.
• Engage your core and keep your feet at hip width.
• Breathe in and pull one dumbbell toward your body until your elbow is around your midline. The dumbbell should get in line with the shoulder of the opposite hand.
• Return the dumbbell to its original position in a slow and controlled manner.
• Repeat with the other hand.

Dumbbell Pullover

The dumbbell pullover targets the pecs, middle-to-lower back or lats, and serratus anterior muscles. It is one of the best compound dumbbell exercises for building the chest and the lats.

The dumbbell pullover can target and hit many upper body muscles at the same time. It is also one of the best compound dumbbell exercises for boosting chest and upper body flexibility. It can benefit those who spend hours sitting at a desk or behind computer screens.

You will need a flat weight bench for the exercises.

Targeted Muscles: Chest, triceps, shoulders, lats.

Steps to follow

• Sit at one end of the weight bench with feet on the floor and slightly wider than the weight bench holding the dumbbell with both hands.
• Lay back on the weight bench and ensure your head, neck, and back have good support.
• Bend your elbows slightly and position the dumbbell over your chest. Place both arms on the underside of one of the ends of the dumbbell.
• Inhale and lower the dumbbell over and beyond your head until your upper arms and torso are in line. You should feel your chest stretching.
• Exhale and pull the dumbbell up and over your chest to return it to your starting position.
• Pause for a second and repeat
• Repeat 8-12 reps for a set

Dumbbell Side Lunge

The dumbbell side lunge, aka dumbbell lateral lunge, can target and increase strength and power in your legs. It can also increase flexibility and mobility in your hips.

The movement will work many lower body muscles, including the glutes, quads, and hamstrings.

It can help correct imbalances as it targets and works the legs individually. The compound dumbbell exercises can improve balance, strengthen stabilizing muscles, and create symmetry in your legs.

Targeted Muscles: quads, glutes, hamstrings, inner thigh muscles

Steps to follow

• Grasp a lightweight dumbbell in each hand using a neutral grip.
• Stand with feet at shoulder width with the dumbbells by your side. Your palms should face each other.
• Take a big step sideways and lower your body into a slightly deep squat. Keep your upper body upright and your trailing leg straight.
• Push back to your starting position
• Repeat with the other leg

Final words from LiveLIfe

Dumbbell compound exercises allow you to target many muscles simultaneously, making it possible to use your time efficiently.

They are time-saving and convenient, and those with busy lifestyles will find them handy. They are some of the best ways to build muscle mass and strength within a limited time.

Athletes trying to get the most out of their strength training and workout will also benefit by incorporating compound dumbbell exercises into their training regimen.

Incorporate the exercises discussed here into your fitness plans to help you get the most out of your training regimen.