Real-life fitness involves being capable of handling everyday tasks, such as climbing stairs or carrying groceries effortlessly. Using dumbbell exercises is a great way to assess this type of practical fitness as they involve movements that require coordination, strength, balance, and stamina. This is why we sought advice from a fitness expert who shared six dumbbell exercises to help you evaluate your physical abilities.

Why choose dumbbells? According to Mario Kiaunis, the owner and trainer at MK1 Personal Training, “Dumbbells are versatile and allow for one-sided training, which can help reveal and correct muscle imbalances.” He further explains that dumbbells offer a wide range of motion and can be used for exercises that mimic daily activities, making them effective for assessing functional strength and movement patterns.

Below, Mario breaks down six foundational functional dumbbell exercises designed to enhance your real-world strength and movement capacity.

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Dumbbell Squats

According to Mario, “The dumbbell squat is beneficial for developing strength in the lower body, core stability, and maintaining posture.” By holding dumbbells at your sides or on your shoulders while performing squats, you engage muscles crucial for actions like standing up from a chair, lifting objects from the ground, or climbing stairs smoothly and in control.”

1. Hold a dumbbell in each hand by your sides or at shoulder level.
2. Bend your knees to lower into a squat, keeping your chest up and hips back.
3. Lower until your thighs are parallel to the floor.
4. Drive through your feet to rise back up.

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Dumbbell Carries

“Often called farmer’s carries, [dumbbell carries] are excellent for developing grip strength, core engagement, and total-body endurance,” Mario points out. “By walking while holding heavy dumbbells at your sides, you replicate real-life tasks like carrying grocery bags or luggage, all while training posture and balance.”

1. Hold a heavy dumbbell in each hand at your sides.
2. Start walking forward, keeping your torso still.

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Dumbbell Lunges

“This exercise enhances unilateral leg strength, coordination, and dynamic balance,” Mario says. “Lunging forward or backward with dumbbells in hand mimics daily movements such as stepping up onto a curb or moving around obstacles, helping to prevent falls and improve stability.”

1. Stand tall, holding a dumbbell in both hands.
2. Step one foot forward, and lower into a lunge.
3. Repeat on the other side.

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Dumbbell Bent-Over Rows

“Dumbbell bent-over rows strengthen the upper back and core while reinforcing proper pulling mechanics,” Mario tells us. “This movement involves hinging at the hips and rowing the dumbbells toward the ribcage, similar to lifting items from the ground or pulling something toward your body, all while maintaining a strong, neutral spine.”

1. Stand tall with your feet hip-distance apart, holding a dumbbell in each hand in front of you.
2. Hinge at the hips until your torso is parallel to the floor.
3. Maintain a flat back and soft knees.
4. Allow the weights to lower with your arms completely extended.
5. Row the dumbbells up toward your torso.
6. Use control to lower to the start position.

Dumbbell Overhead Presses

“This exercise targets the shoulders and upper arms while also challenging core stability and coordination,” Mario tells us. “Pressing the dumbbells from shoulder height to overhead mimics actions like placing objects on high shelves, supporting joint health and overhead mobility.”6254a4d1642c605c54bf1cab17d50f1e

1. Stand tall with your feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder level, palms facing inward.
3. Press the weights overhead, extending your arms.
4. Use control as you lower the weights to shoulder level.

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Dumbbell Deadlifts

“The dumbbell deadlift is essential for training the posterior chain,” says Mario. “These muscles are the glutes, hamstrings, and lower back while also reinforcing safe bending and lifting techniques. By holding dumbbells in front of your thighs and hinging at the hips to lower them toward the ground, you simulate real-life lifting tasks such as picking up a laundry basket or moving a heavy box with good form and minimal injury risk.”

1. Stand tall, feet hip-width apart, with a dumbbell in each hand.
2. Bend your knees slightly and hold the weights in front of your thighs.
3. Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.
4. Squeeze your glutes to stand up tall.

Alexa Mellardo