The Benefits of Dumbbell Training: What Does the Research Say?
Updated: Oct 14
Written by Rosy Allan, BSc (Hons), ANutr
Registered Associate Nutritionist | Level 3 Personal Trainer | Level 4 Cancer Exercise Rehabilitation Specialist
Dumbbells are among the most recognisable pieces of exercise equipment, found in everything from large commercial gyms to home workout spaces.
They're relatively simple, versatile and suitable for a wide range of exercises.
But are dumbbells actually better than resistance machines? Do they improve muscle balance and core strength? And can you build significant strength and muscle using dumbbells alone?
As with many aspects of exercise, the answer depends on how they're used.
Let's explore what the research tells us about dumbbell training, its potential benefits and how to incorporate it into an effective strength-training programme.
Why is resistance training important?
Before considering the benefits of dumbbells specifically, it's worth understanding why resistance training matters.
Resistance training involves exercising the muscles against an external force. This might involve dumbbells, barbells, resistance machines, elastic bands or your own body weight.
Regular resistance training can improve muscular strength, support muscle development and contribute to physical functioning.
The UK's Chief Medical Officers recommend that adults undertake activities that develop or maintain muscle strength on at least two days per week, involving the major muscle groups (Department of Health and Social Care, 2019).
More recently, the American College of Sports Medicine published an updated position stand in 2026 examining evidence from 137 systematic reviews involving more than 30,000 participants. The review found that resistance training improved several outcomes, including muscular strength, muscle size, power, balance and aspects of physical functioning (Currier et al., 2026).
Importantly, the benefits weren't dependent on using one particular type of equipment.
This is good news for anyone who prefers training at home or doesn't have access to a fully equipped gym.
Dumbbells allow independent movement of each arm
One of the practical advantages of dumbbells is that each hand holds a separate weight.
During a barbell chest press, both arms contribute to moving the same bar. During a dumbbell chest press, each arm controls its own weight.
This can make differences in strength, control or movement between sides easier to identify.
For example, someone may notice that their left arm feels less stable than their right during a dumbbell shoulder press.
This provides useful information when selecting exercises and planning progression.
However, dumbbells don't automatically correct muscle imbalances.
Differences between sides can arise from several factors, including previous injuries, habitual movement patterns and normal variation.
Appropriate exercise selection, technique and progressive training are still necessary.
For someone with a substantial or unexplained difference in strength, professional assessment may be appropriate.
Dumbbells provide flexibility in movement
Dumbbells allow considerable freedom in how exercises are performed.
For example, during a chest press, someone may prefer their palms facing forwards, towards one another or somewhere between the two.
This flexibility can help accommodate individual differences in joint mobility, comfort and exercise preference. Dumbbells can also be used through a range of motion suited to the exercise and the individual's capabilities.
However, it's important not to assume that a greater range of motion is always better.
The appropriate movement range depends on the exercise, training goal and the person's physical limitations.
The 2026 ACSM position stand identified training through a complete range of motion as one factor that may benefit strength development, but exercise prescription should remain individualised (Currier et al., 2026).
Dumbbells can be useful for achieving this, although they are not the only equipment that allows effective movement.
Dumbbell exercises can challenge the core
Some dumbbell exercises require the trunk muscles to work to maintain posture and control. For example, holding a dumbbell in one hand while performing a standing exercise creates an uneven load. The trunk muscles may need to work to resist unwanted movement.
A study by Saeterbakken and Fimland (2012) examined muscle activity during different versions of the dumbbell shoulder press. Fifteen healthy men performed seated, standing, bilateral and unilateral exercises while researchers measured activity in superficial trunk muscles. The researchers observed differences in muscle activation depending on whether the exercises were performed seated or standing and with one or both arms.
Standing and unilateral variations generally increased activation in certain trunk muscles.
However, this was a small laboratory study measuring electrical muscle activity during exercise. It did not demonstrate that unilateral dumbbell training produces greater long-term core strength or muscle growth.
Greater muscle activation during a particular exercise doesn't necessarily translate into superior training results. Nevertheless, single-arm dumbbell exercises can be a useful way to incorporate trunk control into a training programme.
Dumbbells challenge supporting and stabilising muscles
One of the advantages of dumbbell training is the additional control required to perform each movement. Unlike many resistance machines, which guide the weight along a fixed path, dumbbells require the body to control the direction and stability of the load.
For example, during a dumbbell chest press, the chest, shoulders and triceps produce the pressing movement, while other muscles contribute to controlling the position of the arms and maintaining stability.
Research comparing dumbbell, barbell and Smith machine chest presses found differences in muscle activation according to the stability demands of each exercise. Biceps activation was greater during dumbbell presses, although not all muscles showed the same response (Saeterbakken, van den Tillaar and Fimland, 2011).
This is one reason I like incorporating dumbbells into strength training programmes. They allow us to challenge coordination, movement control and supporting muscles alongside the larger muscles performing the exercise.
Progressive resistance training can also stimulate beneficial adaptations in connective tissues, particularly tendons, although this is a benefit of appropriately applied resistance training generally rather than something unique to dumbbells (Lazarczuk et al., 2022).
Machines remain valuable, especially when greater stability or a more controlled movement is desirable. However, dumbbells offer a different training challenge that can complement machine-based exercises.
Practical coaching tip: Try a dumbbell chest press using a weight you can control comfortably. Focus on keeping both arms moving smoothly, without allowing the weights to drift excessively forwards, backwards or sideways. If maintaining control becomes difficult, reduce the weight before increasing it again.
Can dumbbells build as much muscle as machines?
This is an important question, particularly because free weights are often presented as being superior to resistance machines.
A 2023 systematic review and meta-analysis examined 13 studies involving 1,016 participants, comparing free-weight and machine-based strength training.
Researchers found no significant differences between the training approaches in direct comparisons of muscle hypertrophy, strength and jump performance.
However, improvements in strength tended to be specific to the exercises and equipment used during training (Haugen et al., 2023).
In other words, someone practising free-weight exercises may become particularly proficient at those movements, while someone training on machines may develop greater strength in the corresponding machine exercises.
The findings suggest that both free weights and resistance machines can be effective for building strength and muscle.
It's worth noting that much of this research involved barbells and other free-weight exercises rather than dumbbells specifically.
Therefore, the findings support the broader effectiveness of free-weight training but shouldn't be interpreted as proof that dumbbells are superior to every other option.
For most people, equipment choice should reflect their goals, preferences, confidence and access.
Dumbbells are practical for home workouts
One of the biggest benefits of dumbbells is their convenience.
A small selection of weights can be used for numerous exercises, including:
Goblet squats
Romanian deadlifts
Shoulder presses
Bent-over rows
Floor presses
Lunges and step-ups
Biceps curls
Triceps exercises
This makes dumbbells a practical option for people who prefer exercising at home.
They can also be useful for clients following online personal training programmes because exercises can be adapted around available equipment.
However, adjustable dumbbells or a relatively small selection of weights may eventually become limiting for certain movements. For example, someone may outgrow their available weights for lower-body exercises before they outgrow them for smaller upper-body exercises. This doesn't mean home training stops being effective. It simply means the programme may need adjusting as strength improves.
The 2026 ACSM position stand emphasises progressive resistance training as the foundation for continued improvements in muscular strength and physical performance (Currier et al., 2026).
The key is providing a suitable and progressively challenging training stimulus, whether that comes from dumbbells, machines or other equipment.
Are dumbbells suitable for beginners?
Yes. Dumbbells can be a useful starting point for resistance training. However, someone who is completely new to exercise may initially find certain movements challenging because they require coordination and control.
For example, learning a dumbbell Romanian deadlift involves understanding how to move at the hips while maintaining a controlled trunk position. A resistance machine may feel easier for some beginners because it provides a more guided movement.
Neither approach is inherently better. The most appropriate starting point depends on the individual. The important considerations include:
Choosing an appropriate resistance
Learning controlled exercise technique
Allowing sufficient recovery
Training the major muscle groups
Increasing the challenge gradually
There is no need to begin with heavy weights or complicated exercises.
A simple beginner dumbbell workout
For someone who is generally healthy and new to strength training, the following routine offers an example of how dumbbells can be used to train several major muscle groups.
Exercise | Sets | Repetitions |
Goblet squat | 2 | 8–12 |
Dumbbell Romanian deadlift | 2 | 8–12 |
Dumbbell floor press | 2 | 8–12 |
Supported single-arm row | 2 | 8–12 |
Dumbbell shoulder press | 2 | 8–12 |
Start with a brief warm-up and choose a weight that allows the movement to be performed comfortably and with control. The final repetitions should feel moderately challenging without requiring you to sacrifice technique.
Beginners may benefit from practising the movements without weights before progressing. This is an example routine, not an individualised exercise prescription. The selection, number of sets and repetitions should be adapted according to physical ability, experience and training goals.
Can dumbbells be useful during rehabilitation?
Dumbbells can be helpful in certain rehabilitation settings because they allow resistance to be adjusted and exercises to be selected for specific movement goals.
For example, someone gradually rebuilding strength after a period of inactivity may begin with very light resistance and increase the challenge as their physical capabilities improve.
However, the fact that dumbbells are adjustable doesn't make every dumbbell exercise safe for every person.
People recovering from surgery, cancer treatment or musculoskeletal injuries may have symptoms or limitations that require additional consideration.
These can include:
Restricted shoulder movement
Pain or altered joint function
Peripheral neuropathy affecting grip or balance
Treatment-related fatigue
Lymphoedema or other swelling
Bone fragility or increased fracture risk
Someone with reduced grip strength or altered hand sensation, for example, may be better suited to a different exercise or piece of equipment. Likewise, a person with bone metastases or significant osteoporosis may require particular precautions around loading and movement.
Exercise selection should be based on individual assessment and, where necessary, guidance from the relevant medical or rehabilitation team. Within specialist cancer exercise rehabilitation, the aim is to find an appropriate way to rebuild physical function rather than assume that everyone should follow the same strength-training programme.
How often should you train with dumbbells?
For most healthy adults, the UK recommendation to perform strengthening activities on at least two days per week provides a useful starting point (Department of Health and Social Care, 2019). However, the appropriate frequency depends on experience, recovery, exercise selection and overall activity.
Someone beginning resistance training may start with two full-body sessions per week.
More experienced individuals may choose to distribute their training across additional sessions. The goal should be a manageable programme that provides sufficient challenge and recovery.
And remember, a successful training routine doesn't require constant progression in every session. Consistency and appropriate long-term progression are more important than repeatedly pushing to exhaustion.
Final thoughts
Dumbbells are an accessible and versatile form of resistance-training equipment.
They allow independent movement of each arm, offer flexibility in exercise selection and can be used in both home and gym-based programmes. Research supports resistance training as an effective way to improve muscular strength, muscle size and physical function.
However, current evidence does not demonstrate that free weights are universally superior to resistance machines. The most suitable equipment is the equipment that allows you to train effectively, safely and consistently towards your goals.
You don't need complicated equipment to build strength. You need an appropriate programme, progressive challenge and the consistency to follow it.
At ROSY, we provide personalised online strength training and body composition coaching throughout the UK, with in-person personal training also available in Bristol.
Our programmes are designed around individual abilities, goals and available equipment.
Disclaimer: This article is intended for general educational purposes and does not replace individualised exercise, physiotherapy or medical advice. Exercise selection and loading should reflect individual fitness, health and physical capabilities. Anyone with an injury, neurological symptoms, significant bone fragility or complications relating to medical treatment should seek appropriate professional guidance before beginning or progressing resistance training.
References
Currier, B.S. et al. (2026) 'American College of Sports Medicine position stand. Resistance training prescription for muscle function, hypertrophy, and physical performance in healthy adults: An overview of reviews', Medicine & Science in Sports & Exercise, 58(4), pp. 851–872. Available at: https://doi.org/10.1249/MSS.0000000000003897
Department of Health and Social Care (2019) UK Chief Medical Officers' Physical Activity Guidelines. London: Department of Health and Social Care. Available at: https://www.gov.uk/government/publications/physical-activity-guidelines-uk-chief-medical-officers-report
Haugen, M.E. et al. (2023) 'Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis', BMC Sports Science, Medicine and Rehabilitation, 15, article 103. Available at: https://doi.org/10.1186/s13102-023-00713-4
Saeterbakken, A.H. and Fimland, M.S. (2012) 'Muscle activity of the core during bilateral, unilateral, seated and standing resistance exercise', European Journal of Applied Physiology, 112(5), pp. 1671–1678. Available at: https://doi.org/10.1007/s00421-011-2141-7
Saeterbakken, A.H., van den Tillaar, R. and Fimland, M.S. (2011) 'A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements', Journal of Sports Sciences, 29(5), pp. 533–538. Available at: https://doi.org/10.1080/02640414.2010.543916
Lazarczuk, S.L. et al. (2022) 'Mechanical, material and morphological adaptations of healthy lower limb tendons to mechanical loading: A systematic review and meta-analysis', Sports Medicine, 52, pp. 2405–2429. Available at: https://doi.org/10.1007/s40279-022-01695-y
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