Use this dumbbell abs workout to develop strong, sculpted abs and enhance core stability.
You won’t be able to build strong abdominal muscles and a solid core this year simply by doing thousands of sit-ups. You need to target all the muscles of your midsection, and that means doing exercises that work your upper, lower and side abs as well as your deep-lying muscles. This dumbbell abs workout has got you covered.
The primary benefit of using dumbbells, rather than just your bodyweight, is that they allow you to progressively increase the resistance as you get stronger. This progression is essential for continued muscle development and increased strength. Dumbbells also provide additional resistance, challenging your core more effectively than bodyweight exercises alone. The added weight helps build both strength and muscle definition.
The first move in this dumbbell abs workout involves moving the weight from a high to low position while simultaneously moving it from one side of your body to the other. This teaches your upper and lower body to work together to control the dumbbell across a big range of motion. The side plank snatch also requires good core control as you balance in an unstable position while doing a complicated dumbbell movement
The other moves in the workout make sure that you work every area of your abs – including those hard-to-hit, and frequently overlooked, lower abdominals.
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This dumbbell abs workout originally featured in our Dumbbell Training Guide, with the exercises demonstrated by gym owner and 2 x world champion fitness model Shaun Stafford, who has appeared on the cover of Men’s Fitness multiple times.
Ready to light up your core? Here’s the dumbbell abs workout
1. Dumbbell woodchop (10 reps each side)
2. Dumbbell side plank snatch (10 reps each side)
3. Dumbbell rollout (10 reps)
4. Dumbbell side bend (10 reps each side)
5. Dumbbell reverse crunch (10 reps)
6. Dumbbell side plank with lateral raise (10 reps each side)
1. Dumbbell woodchop
| Reps | 10 each side |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: This is an excellent rotational exercise for anyone who plays sport. It targets the entire core, including the rectus abdominis, obliques, and transverse abdominis, to improve core strength and stability, which are essential for athletic movements as well as many day-to-day activities.
How to do it:
- Stand with your feet shoulder-width apart and your knees bent so your thighs are almost parallel to the floor
- Keep your back flat and twist your torso to the side, holding a dumbbell in both hands on the outside of your thigh
- As you stand up, turn your torso to the opposite side, lifting the dumbbell up and across your body with straight arms
- Use your core muscles to control the movement and pivot on your backfoot as you twist
Alternative exercise: Cable woodchop
If your gym has a cable machine, you could swap in a cable woodchop instead:
- Attach a D-handle to a cable machine, adjusted to a high or low position
- Stand with feet shoulder-width apart
- Grab the handle with both hands, keeping your arms extended
- Perform a chopping motion across your body, pivoting on your back foot and twisting your torso
- Reverse the motion to return to the starting position
2. Dumbbell side plank snatch
| Reps | 10 each side |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: This is an advanced exercise that combines elements of core stability and shoulder strength. It requires significant balance and coordination to combine a side plank with the dynamic snatch movement, enhancing overall proprioception and neuromuscular control.
How to do it:
- Get into a side plank position, as above
- Let the dumbbell hang down across your stomach
- Initiate the movement from your shoulder so you generate momentum that lifts the dumbbell vertically until your arm is straight and pointing up
Form check:
- Keep your hips elevated and aligned throughout the exercise
- Avoid allowing your hips to sag or rotate excessively
- Use a weight that allows you to control the movement without compromising form
3. Dumbbell rollout
| Reps | 10 |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: This challenging move engages the entire core, including the rectus abdominis, obliques, and lower back muscles. Just make sure you maintain constant tension in your core to protect your lower back and prevent arching.
How to do it:
- Kneel on all fours with your spine and neck neutral and your hands below your shoulders
- Keeping your spine neutral, contract your abs to roll the dumbbells out in front of you as far as you can without arching your back
- Roll the dumbbells back to the start
- Avoid hyperextending your back or letting your hips sag; maintain a straight line from your head to your knees
Alternative exercises:
The dumbbell rollout is an advanced core exercise that requires significant strength and stability. If you’re still building your core strength, consider alternative, less advanced movements like the plank or kneeling plank.
4. Dumbbell side bend
| Reps | 10 each side |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: Strengthening the muscles along your sides and torso helps support a healthy, upright posture. Good posture reduces the risk of back pain and helps you move more efficiently. If you want to get the most out of this exercise, use a heavy dumbbell to really hit your obliques.
How to do it:
- Hold a dumbbell in one hand by your side
- Put your other hand to the side of your head for stability
- Lean as far as you can to the side holding the dumbbell without leaning either forwards or backwards
Form check:
- Imagine pulling your belly button towards your spine to activate your core properly
- Keep your movements slow and controlled to avoid using momentum
- Only bend as far as your flexibility and strength allow while maintaining proper form. Overextending can cause strain or injury, especially to the lower back
5. Dumbbell reverse crunch
| Reps | 10 |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: Your lower abs are often neglected in favour of upper abs moves, such as the crunch. Target your lower half effectively with this exercise, which is perfect for adding to any lower abs workouts.
How to do it:
- Lie on the floor and hold a dumbbell above your head
- Contract your abs to pull your legs towards you, bending your knees as you go. At the same time, lift the dumbbell towards your knees
How to make it easier or harder:
- Bodyweight reverse crunch: Start with bodyweight reverse crunches if you’re new to the movement. This helps to build foundational strength before adding weight
- Increase the weight: As you get stronger, gradually increase the weight of the dumbbell for more resistance
- Add a pause: Hold the top of the reverse crunch position for a few seconds before lowering back down to increase the time under tension
6. Dumbbell side plank with lateral raise
| Reps | 10 each side |
| Rest | 60 secs |
| Sets | 3 |
Why we like it: Adding a lateral raise to a side plank increases the challenge to your core and helps strengthen your delts.
How to do it:
- Hold your body in a straight line from head to heels and position your elbow directly under your shoulder
- Hold the plank position while slowly raising and lowering the weight
- Use a light weight to maintain perfect form
How to make it easier or harder:
- Bodyweight side plank: Start with a standard side plank to build strength and stability before incorporating the dumbbell lateral raise
- Weighted progression: Gradually increase the weight of the dumbbell as you become more comfortable and stronger with the movement
- Leg position: If stacking your feet is too challenging, stagger them for better balance and stability
If you need a set of dumbbells, this space-saving adjustable option from Bowflex is worth a look:
