Beginner Dumbbell Workout at Home: 13 Exercises with Sensory Modifications

Upper Body Strength Training at Home with Dumbbells

In This Guide:

• Which Workout Guide Is Right for You?
• Watch the Video Demonstration
• How to Use This Workout
• 13 Upper Body Exercises with Modifications
• Your Strength Training Pathway

When I first started my fitness and weight loss journey, I didn’t have a gym membership. I worked out at home with just a set of dumbbells and an old yoga mat; one that, to be honest, had been chewed up by my house rabbits.

Now, as a qualified personal trainer with autism and ADHD, I work at JD Gyms in Wolverhampton, helping neurodivergent and neurotypical people build strength and confidence in ways that work for them. But even though I work in a gym now, I know firsthand that home workouts can be just as effective, especially when you're just getting started.

Looking for a traditional approach? I've created a complete guide to upper body dumbbell exercises for men that focuses on progressive overload and standard muscle-building techniques without the sensory modifications. This guide is for you if:

• You experience sensory overwhelm during workouts
• Standard exercise cues don't work for your body
• You need modifications for gym anxiety or executive dysfunction

If you're looking for traditional fitness programming without adaptations, check out the traditional version here.

Which Dumbbell Workout Guide Is Right for You?

This Guide (Sensory-Friendly)	Traditional Guide
13 exercises with sensory modifications for each	6 core exercises with traditional form cues
Adaptations for gym anxiety, sensory overwhelm, and executive dysfunction	Focus on progressive overload and strength gains
Video demonstration showing all exercises	Detailed safety notes and form breakdown per exercise
Options for alternative grips, positions, and simplified variations	Sets, reps, and progression strategies clearly defined
Best for: Beginners, neurodivergent individuals, those with gym anxiety	Best for: Goal-focused muscle building with traditional programming

Can't decide? Start with this guide to build confidence and foundational strength, then progress to the traditional guide when you're ready for more structured programming.

Dumbbell Workout for Beginners

This workout is designed to help you build strength and confidence at home using just a pair of dumbbells. The exercises are simple, low-impact, and beginner-friendly.

Prefer to see the exercises in action? Watch the YouTube video here or click play below:

Key Tips for Beginner Strength Training at Home

• Focus on slow, controlled movements to engage the right muscles and prevent injury.

• Start with light to moderate dumbbells; it’s about form, not lifting heavy right away.

• Give yourself enough space to move comfortably.

A printable guide is available for download, including step-by-step instructions for each exercise in the free Not So Typical Community.

Not sure if you're ready for dumbbells? Start with my 80 bodyweight exercises library (£9) to build foundational strength first - no equipment needed.

How This Beginner Dumbbell Workout Works

This workout offers flexibility based on your experience level, energy, and available time. Choose the option that works best for you today - you can always adjust in future sessions.

Option 1: Beginner Approach (20-30 minutes)

Choose 6 exercises total:

• 2 shoulder exercises (Lateral Raises, Front Raises, Overhead Press, or Arnold Press)
• 2 arm exercises (Bicep Curls, Hammer Curls, or Zottman Curls)
• 1 back exercise (Bent-Over Row or Reverse Fly)
• 1 tricep exercise (Skull Crushers or part of Overhead Press)

Perform: 2 sets of 10-12 reps for each exercise
Rest: 60-90 seconds between sets
Frequency: 2-3 times per week with at least one rest day between sessions

Example beginner workout: Lateral Raises, Overhead Press, Bicep Curls, Hammer Curls, Bent-Over Row, Skull Crushers

Option 2: Full Workout (45-60 minutes)

Complete all 13 exercises in order.

Perform: 2-3 sets of 8-12 reps for each exercise
Rest: 60-90 seconds between sets, 2 minutes between exercise changes
Frequency: 2 times per week with at least 2 rest days between sessions

Important: If 13 exercises feels overwhelming, that's completely normal. Start with Option 1 and add exercises gradually over weeks.

Option 3: Circuit Style (30-40 minutes)

For those who struggle with traditional sets/rest periods:

Pick 6-8 exercises and perform 1 set of each back-to-back with minimal rest. Once you've completed all exercises, rest 2-3 minutes, then repeat the circuit 2-3 times total.

This approach can feel less monotonous and helps if you find it hard to track sets and rest periods.

Choosing Your Starting Weight

Start lighter than you think you need. Pick a weight where:

• You can complete 10 reps with good form
• The last 2-3 reps feel challenging but achievable
• You're not straining, shaking excessively, or compromising form

Typical starting weights:

• Complete beginners: 1-3kg dumbbells
• Some fitness background: 3-5kg dumbbells
• Returning to exercise: 4-6kg dumbbells

Remember: Isolation exercises (Lateral Raises, Front Raises, Bicep Curls) typically use lighter weights than compound movements (Overhead Press, Bent-Over Row). It's completely normal to use 2kg for lateral raises and 5kg for overhead press in the same workout.

How to Progress Strength Training Over Time

Week 1-2: Focus on learning the movement patterns. Write down which weight you used for each exercise.

Week 3-4: If you can complete all sets of 12 reps with good form, increase weight by 0.5-1kg for that exercise.

Ongoing progression options:

• Add reps: If you're doing 2 sets of 10, aim for 2 sets of 11 next week
• Add a set: Go from 2 sets to 3 sets before increasing weight
• Slow down the tempo: Take 3-4 seconds to lower the weight for increased difficulty without adding weight
• Add exercises: Start with 6 exercises, add one new exercise every 2 weeks

Tracking Your Workouts

Write down your weights, sets, and reps. This doesn't need to be fancy - notes on your phone or a simple notebook works perfectly. This helps you:

• Remember what weight you used last time
• See your progress over weeks and months
• Identify when you're ready to increase difficulty

Simple tracking format:
Date: 3rd January
Lateral Raises: 2kg | 2 sets of 12 reps ✓
Overhead Press: 4kg | 2 sets of 10 reps
Bicep Curls: 3kg | 2 sets of 12 reps ✓ (increase next time)

When to Rest and Recover

Between sessions: Allow at least 48 hours before training upper body again. Your muscles grow during recovery, not during the workout.

If you're still sore: Add an extra rest day. Soreness is normal when starting out, but training through significant soreness can lead to injury.

On rest days: Light movement like walking or stretching is fine. Avoid upper body exercises.

Struggling to maintain consistency? Check out my guide on how to stay motivated without motivation - it's designed for when willpower isn't enough.

13 Upper Body Dumbbell Exercises for Beginners (With Modifications)

1. Lateral Raises

How to do it:

• Stand tall, holding a dumbbell in each hand.

• Keep a slight bend in your elbows and lift the dumbbells out to the sides until they reach shoulder height.

• Lower slowly and with control.

This exercise targets the deltoid muscles, helping to strengthen and define the shoulders.

Sensory-friendly modifications:

• If lifting both arms simultaneously feels overwhelming: Do one arm at a time, using your other hand to rest on a wall or chair for stability

• If you can't feel the burn in your shoulders: Focus on leading with your elbows rather than your hands - imagine your elbows are wings lifting outward

• If the "squeeze" at the top feels uncomfortable: Stop just below shoulder height - forcing full range of motion isn't necessary for building strength

• If coordinating the movement is difficult: Count slowly: "1-2 up, pause, 3-4 down" to create a predictable rhythm your body can follow

• If light weights still feel too heavy: Use no weights at all and practice the movement pattern - resistance bands or even soup cans work too

2. Front Raises

How to do it:

• Stand with a tight core and upright posture.

• Raise the dumbbells straight in front of you to about eye level.

• Lower slowly.

This movement strengthens the front delts and upper arms.

Sensory-friendly modifications:

• If raising both arms feels uncoordinated: Alternate arms - raise one while the other is down for better balance and focus

• If you're not sure how high to lift: Aim for shoulder height instead of eye level - this still effectively works the front deltoids

• If your core feels unstable: Sit on a chair with your feet flat on the floor to remove the balance component

• If the movement feels jarring: Move slower - take 3 seconds to lift, pause at the top, then 3 seconds to lower

• If gripping the dumbbells causes hand fatigue: Use wrist wraps or try a looser grip - you don't need to squeeze tightly

3. Lateral + Front Raise Combo

How to do it:

• Perform one lateral raise, followed immediately by one front raise.

• Continue alternating for the set.

This combination improves endurance and strengthens the shoulders and arms.

Sensory-friendly modifications:

• If switching between movements is confusing: Skip this one entirely and just do lateral raises OR front raises separately - combo moves aren't essential

• If you lose count or forget which one is next: Do 5 lateral raises, rest 10 seconds, then 5 front raises instead of alternating every rep

• If the constant movement is overstimulating: Take a 2-3 second pause between each raise to reset

• If your shoulders fatigue quickly: Reduce the reps to 6-8 instead of 10-12, or use lighter weights for this combo specifically

• If tracking the pattern is exhausting: Use a timer and do 20 seconds of lateral raises, 10 seconds rest, 20 seconds of front raises instead

4. Bicep Curls

How to do it:

• Keep your elbows tucked into your sides.

• Curl the dumbbells up and lower them slowly with control.

A classic bicep exercise for building strength and definition.

Sensory-friendly modifications:

• If keeping your elbows pinned feels unnatural: Let them move forward slightly - strict form matters less than consistent, pain-free movement

• If you can't feel your biceps working: Slow down the lowering phase to 4-5 seconds and focus on the stretch at the bottom

• If curling both arms simultaneously feels awkward: Alternate arms, or do all reps on one side before switching

• If your wrists feel strained: Keep your palms facing each other (hammer grip) instead of facing up

• If standing feels unstable: Sit on the edge of a chair or bench with your back supported

5. Hammer Curls

How to do it:

• Hold the dumbbells with palms facing inward.

• Curl up while keeping your wrists straight.

Targets the biceps and forearms, improving grip strength.

If the neutral grip feels awkward: Experiment with a slight angle - your comfort matters more than textbook form

1. If you struggle to keep wrists straight: Imagine you're holding a hammer and hitting a nail straight up - this mental cue can help

2. If both arms at once is too much: Do one arm at a time while the other hangs relaxed at your side

3. If your forearms fatigue before your biceps: Use lighter weights for this exercise specifically - forearms are smaller muscles

4. If grip strength is limited: Take 5-10 second breaks mid-set to shake out your hands and reset

6. Zottman Curls

How to do it:

• Curl the dumbbells up with palms facing up.

• At the top, rotate your hands so palms face down, then lower.

Strengthens both the biceps and forearms in one movement.

Sensory-friendly modifications:

• If the rotation is confusing or overwhelming: Skip this exercise - it's advanced and not essential for beginners

• If you keep forgetting to rotate: Say it out loud: "up with palms up, rotate, down with palms down"

• If the eccentric (lowering) phase hurts: Lower only halfway instead of all the way down

• If coordination is difficult: Break it into steps: curl up, pause and rotate slowly, lower slowly, pause at bottom, rotate back

• If this exercise feels frustrating: It's okay to stick with regular bicep curls and hammer curls separately instead

7. Dumbbell Circles

How to do it:

• Extend your arms and move the dumbbells in small, controlled circles.

• Keep your core engaged and avoid rocking.

A great endurance exercise for the shoulders.

Sensory-friendly modifications:

• If holding your arms extended is exhausting: Make smaller circles or reduce the time from 30 seconds to 15 seconds

• If you can't maintain the circular motion: Do tiny pulses up and down instead - this still works shoulder endurance

• If your shoulders burn intensely: Use no weights or very light weights (0.5-1kg) - this exercise is harder than it looks

• If the constant movement feels chaotic: Count 10 circles forward, pause for 3 breaths, then 10 circles backward

• If you lose your balance: Sit down or stand with your back against a wall for stability

8. Overhead Press

How to do it:

• Start with dumbbells at shoulder height.

• Press up fully, then lower with control.

Strengthens the shoulders, triceps, and upper chest.

Sensory-friendly modifications:

• If pressing overhead feels unstable or triggering: Stop at eye level instead of going fully overhead - you'll still work the shoulders effectively

• If you lose track of your form: Press in front of a mirror, or film yourself for one set to check your positioning

• If your lower back arches uncomfortably: Perform the exercise seated on a chair with back support, or tighten your core and imagine tilting your pelvis slightly forward

• If the movement feels "wrong" in your shoulders: Try a narrower or wider hand position - your optimal pressing angle might be different from standard cues

9. Arnold Press

How to do it:

• Start with palms facing you, then rotate as you press up.

• Reverse the motion on the way down.

Works multiple parts of the shoulder for well-rounded development.

Sensory-friendly modifications:

• If the rotation is too complex: Skip this and stick with standard overhead press - the Arnold press is an advanced variation

• If you keep losing the movement pattern: Break it down: start position, rotate hands, press up, lower, rotate back - practice without weight first

• If your shoulders click or feel uncomfortable: This exercise might not suit your shoulder mechanics - that's completely okay, stick with regular overhead press

• If tracking the rotation is exhausting: Do regular overhead press for 6 reps, rest, then try 3-4 Arnold presses

• If this feels overwhelming: It's an optional variation - not doing it won't impact your strength progress

10. Bent-Over Row

How to do it:

• Hinge at the hips and pull the dumbbells toward your ribs or belly button
• Squeeze your shoulder blades together at the top

A key back and bicep exercise that also improves posture.

Sensory-friendly modifications:

• If bending forward feels unstable: Support one hand on a chair or wall and row with one arm at a time
• If you can't feel which muscles are working: Imagine squeezing a pencil between your shoulder blades at the top of each rep
• If your lower back feels uncomfortable: Reduce how far forward you lean - even a 30-degree angle still works the back muscles

11. Skull Crushers

How to do it:

• Keep your upper arms still as you lower the dumbbells behind your head.

• Press back up, squeezing your triceps.

An effective exercise for stronger, more defined triceps.

Sensory-friendly modifications:

• If lying on your back feels uncomfortable: Do this exercise standing or seated, lowering one dumbbell behind your head with both hands

• If the name "skull crushers" is anxiety-inducing: Call them "overhead tricep extensions" instead - same exercise, less alarming name

• If you struggle to keep upper arms still: Rest your elbows against a wall or the back of a chair for physical feedback

• If elbow discomfort occurs: Don't lower the weight as far - stopping at a 90-degree bend is perfectly fine

• If coordination is difficult: Do one arm at a time, using your free hand to support the working arm's elbow

12. Dumbbell Halos

How to do it:

• Move the dumbbell around your head in a controlled motion.

• Switch directions halfway through.

Engages the shoulders, arms, and core.

Sensory-friendly modifications:

• If circling around your head feels disorienting: Make smaller circles, or do half-circles (front to side only)

• If you lose track of the movement: Go slowly and count: "1-front, 2-side, 3-back, 4-side" for each complete circle

• If your neck feels tense: Keep your gaze forward instead of following the weight with your eyes

• If switching directions mid-set is confusing: Do all reps in one direction, rest, then do all reps in the other direction

• If this exercise feels awkward: It's okay to skip it - shoulder presses and lateral raises cover similar muscles

13. Reverse Fly

How to do it:

• Hinge forward and lift the dumbbells out to the sides.

• Squeeze your shoulder blades together.

Strengthens the upper back and shoulders while improving posture.

Sensory-friendly modifications:

• If bending forward feels unstable: Place your forehead on a wall or the back of a tall chair for support

• If you can't feel your upper back working: Think about driving your elbows backward rather than lifting the weights - this cues the right muscles

• If holding the hinge position is exhausting: Sit on the edge of a chair, lean forward onto your thighs, and do the fly from there

• If your lower back hurts: Don't hinge as far forward - even a slight forward lean (20-30 degrees) still works the rear delts

• If the movement feels "wrong": Try bending your elbows more (almost 90 degrees) - this is a valid variation that might feel more natural

Ready to Take the Next Step?

Home workouts are an excellent starting point, but they're just one piece of your fitness journey. Whether you continue training at home or decide to explore the gym, you have options for ongoing support.

New to the Gym?

If you're curious about transitioning to gym-based training but feel overwhelmed by the equipment or environment, these guides can help:

• Gym Basics for Beginners - What to expect, how to use equipment, and navigating gym culture
• How to Get the Most From Your Gym Induction - Making the most of your first gym visit without the overwhelm

Want Personalised Support?

If you've been following along with home workouts but want guidance tailored to your specific needs, sensory sensitivities, or fitness goals, I offer personal training in Wolverhampton and online. We'll work together to build a strength training plan that actually fits your life - not one that requires you to force yourself into someone else's idea of "discipline."

Looking for More Free Resources?

Browse workout guides, gym confidence tips, and neurodivergent-friendly fitness strategies.

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Your Strength Training Pathway

Just starting out?

• 80 Bodyweight Exercises Library - Build foundational strength with zero equipment
• Sensory-Safe Strength System - Learn the fundamentals without overwhelm

Need more support?

• Free Gym Anxiety Toolkit - Practical strategies to manage overwhelm
• Building Gym Confidence as an Adult - Why starting later doesn't mean starting from zero
• How to Stay Consistent Without Motivation - Systems that work when willpower doesn't