10 Ways to Get Big Muscles Using Dumbbells - wikiHow (2024)

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Co-authored byJulian Arana, M.S.eD., NCSF-CPTand Eric McClure

Last Updated: March 5, 2024Fact Checked

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1. 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 5–10lb (2.3–4.5kg) or so to keep those gains going.^[1] 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]

   • If you just lift the same 20lb (9.1kg) 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.

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1. For women, start at 5–10lb (2.3–4.5kg); for men, start out with a 10–20lb (4.5–9.1kg) 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 (2.3kg) lighter than what you’re currently using. If you get to 22 reps and you aren’t feeling a burn, add 5 pounds (2.3kg) 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]

   • Periodically add 5–10 pounds (2.3–4.5kg) 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.

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1. Keep your reps low, weights heavy, and exhaust your muscles. Doing 30 reps with 10 pounds (4.5kg) and 3 reps with 100 pounds (45kg) should theoretically be the same amount of work, right? Not quite.^[4] 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]

   • 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.

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1. 1

   Do bicep curls to build bicep muscles. 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]

   See Also

   Dumbbell-Only Workouts: The Ultimate Guide to Building Your Best Body - Fitness TownCan at Home Dumbbell Workouts Replace Gym Machine Workouts? • Brigadoon FitnessThe Best Time to Buy Home Exercise Equipment Is Right NowBarbells vs. Dumbbells: Which Is Better for Strength Training?

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   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]

3. 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]

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1. 1

   For your back, do dumbbell rows to get big muscles. 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]

2. 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]

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1. 1

   Do reverse lunges with dumbbells to bulk up. 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]

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   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]

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1. 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]

   • 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]

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1. 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] 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]

   • 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!

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1. 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]

   • 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]

   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 13 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), and 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.

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