There are many differences between gyms. Depending on where you train, you will hear different music, interact with different kinds of people, and have access to vastly different equipment. Some gyms forbid deadlifting or don’t have any barbells; others encourage you to drop weights, chalk up, and make as much noise as you want. Bigger gyms provide many gym toys, whereas smaller gyms have a more bare-bones setup.

Despite these differences, there is one thing you will see in almost every single gym: a rack of dumbbells.

Dumbbells are an incredibly versatile and powerful tool to help you achieve just about any goal. You can use dumbbells to load every major movement pattern and train any muscle. You can find a dumbbell variation of just about every exercise if you find yourself at a hotel gym or prefer to train in a small home gym with minimal equipment. They are easy to use and provide a safer alternative to barbell exercises.

This week’s blog, the latest in an ongoing series on awesome gym tools you should use, is a love letter to my favorite piece of exercise equipment. Keep reading to learn my five favorite dumbbell exercises. I frequently use these exercises to help my clients move well, build strength and muscle, and lose fat.

Dumbbell Goblet Squat

I teach the goblet squat to every single one of my clients. Holding a weight in front of your chest teaches you to stay tall and create tension in your core as you squat. It’s also a great option if you lack access to or don’t like using a barbell. I’ve found goblet squatting feels much better on cranky knees, shoulders, and low backs than barbell squatting.

If you’re using a heavier dumbbell, it’s important to get into position properly. Stand the dumbbell up on a bench. Place one foot on top of the bench, then place the dumbbell on top of your thigh. You will now be able to easily cup your hands under the top of the dumbbell. This is much safer than bending over to pick a heavy dumbbell up off the floor and heaving it to chest height.

Once you’ve gotten the dumbbell into position, stand with your feet about hip width apart. Adjust your stance as necessary. Think about spreading the floor apart with your feet as you sit back and down. Continue spreading the floor apart as you drive back to the top of the squat.

Don’t be afraid to work to very heavy goblet squats. Many trainees will be able to work up to 100lb + dumbbells after some time practicing this exercise.

Read more: Can’t back squat? Try these front-loaded squats instead.

Dumbbell Bench Press

My favorite dumbbell pressing exercise is the dumbbell bench press. Just like goblet squatting, bench pressing with dumbbells provides a pain-free alternative to barbell pressing. Benching dumbbells is a great way to work up to your first barbell bench press if you aren’t yet strong enough to move the 45lb bar.

To get in position, start by sitting on the end of a bench with two dumbbells on your legs. Use gravity to take the dumbbells with you as you lie back into position. If you’re using very heavy weights and training with another person, have them hand the weights to you instead.

You need to pack your shoulders before you begin your set to ensure your shoulders stay in a safe and stable position. To do this, pull your shoulder blades together behind your back. They should remain in this position throughout the entire set.

Initiate each rep by lowering your elbows toward the floor in a controlled manner. Always keep your elbows directly beneath your hands. Most people feel and perform better when they keep their arms within 45 degrees of their sides. Complete the rep by pressing until you’ve locked out your elbows.

Dumbbell Romanian Deadlift

My preferred dumbbell hip hinge variation is the dumbbell Romanian deadlift. This is one of the first exercises I use to teach new clients how to hip hinge. It’s also a fantastic exercise to build a strong posterior chain or add muscle to your butt and hamstrings.

Start standing in a tall and tight position with feet about shoulder width apart. Keeping your chest tall, unlock your knees and reach your hips behind you. You should feel a stretch in the back of your legs as you reach into the movement. Once you’ve gone as far as you can with a flat back (for most people this will be dumbbells at or just below the knees), drive back to the top and squeeze your butt hard.

It’s ok for the dumbbells to move from your sides to your front, but always keep them close to your body. If the dumbbells get too far out in front of you, they can pull your spine into a rounded position.

Dumbbell Bent Over Row

Dumbbell bent over rows work your back, arms, grip, and core. Like all the other movements on this list, they can be heavily loaded to build strength or used with higher rep schemes to build muscle.

Set up with one arm and leg on a bench. Try to keep your bench hand directly beneath your shoulder. Don’t shrug or sink toward the bench. Your back should be flat, not rounded. Your other leg will be placed off to the side and out of the way as you row.

You can also use a 3-point stance if you don’t have access to a bench. Place one hand on a box or dumbbell rack and both feet on the floor. Your back should still be flat.

Each rep begins with a straight arm. Think about pulling your elbow up and back toward your hip until your upper arm is even with your side. Hold for one second, then slowly lower the weight back toward the ground. If you can’t control the movement or have to use lots of extra body motion, you’re using too much weight.

Dumbbell Single-leg exercises: Step ups, lunges, split squats, single-leg deadlifts

I couldn’t pick just one single-leg exercise to load with dumbbells, so I’ll present them all as options. You can watch the following video to learn the steps I use to progress clients from least to most challenging single-leg exercises.

All of these exercises work well loaded with a dumbbell in each hand. If grip strength is an issue, you can also hold one dumbbell in front of your chest in the goblet position.

I also use dumbbells to load single-leg deadlifts. Start by holding one dumbbell in each hand before progressing to holding a dumbbell in one hand (which is more challenging for your balance).

Anything shown with kettlebells works the same with dumbbells.

Whether you’re a brand new trainee or an experienced lifter, dumbbells are a fantastic option to load almost any exercise. Dumbbells are relatively safe, easy to use, and available at nearly every gym. I encourage you to add some dumbbell exercises into your training program.

Looking for a workout program that uses dumbbells and doesn’t require any fancy equipment? Check out Full45, a 3-month done-for-you strength training program consisting of twice weekly workouts that take 45 minutes or less.