Dumbbells are some of the most versatile pieces of gym equipment out there, and their small size makes them perfect for people who want to work out at home, but don't have the space to dedicate to a whole home gym with a power rack, barbell, and plates.

This is a dumbbell workout focused on the chest and shoulders, and you'll even get some triceps and leg work along the way as a bonus. Some exercises are more difficult than others, but whether you're using 6kg Dumbbells or a 20kg Dumbbell, you're going to get a fantastic workout in!

Dumbbell Swing

3 Sets

10 Reps

• Hold a single dumbbell with both hands.

• Stand with your feet slightly wider than shoulder width apart.

• Lean forwards slightly and bend at the knees so that the dumbbell is in between your legs.

• Push forwards with your hips and swing the dumbbell with straight arms until you are holding it directly above your head.

• Allow the dumbbell to swing back down between your legs, then repeat.

Lunge with Front Raise

3 Sets

15 Reps

• With a dumbbell in each hand, take a big step forwards with one foot while lowering the knee of the opposite leg until it almost touches the floor.

• Raise your arms out in front of you until they are parallel with the floor.

• Lower your arms and push yourself back up into a standing position by driving through your front foot, then repeat with the opposite leg.

Dumbbell Arm Circles

3 Sets

20 Reps

• Hold a dumbbell in each hand and raise your arms straight out to your sides.

• Make small circular motions with your arms, making sure to keep your arms straight.

• Change directions and repeat.

Close Grip Incline Press

3 Sets

8 Reps

• Set a Folding Weight Bench to around a 45-degree angle.

• Hold two dumbbells on your chest so that they are in line with your body.

• Push them away from you until your arms are pointed straight up to the ceiling.

• Slowly lower the dumbbells back down to your chest.

Around The World Flye

3 Sets

10 Reps

• Lay flat on a bench with a dumbbell in each hand.

• Stretch your arms out to your sides with a slight bend in your elbow and your palms facing the ceiling.

• As if making a snow angel, move your arms towards your hips and then up behind your head until the dumbbells almost touch each other, or as far as your shoulder mobility will comfortably allow.

Dumbbell Push Up

4 Sets

As Many Reps as Possible

• Place two hex dumbbells on the floor slightly wider than shoulder width apart.

• Grab the handle of a dumbbell in each hand, place your feet as far back as they will go, straighten your arms, and flex your abs so your body makes a straight line from your heels to your head.

• Slowly lower yourself down until your chest nearly touches the floor, making sure you don't let your hips sag.

• Push yourself back up to the starting position.

There you have it, a simple but effective dumbbell workout that targets the muscles of the chest and shoulders while only needing minimal equipment.

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Tags: Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout