Silicone Dumbbell Workout: Toning Exercises You Can Do at Home

Light silicone dumbbells are perfect for toning, Pilates and building a strength habit at home. The soft coating is easy to grip, quiet to use and kind to your floors. Here is a simple full-body routine.

Why light dumbbells?

You do not need heavy weights to get stronger. Controlled reps with a light dumbbell build muscle tone and endurance, and they are ideal for beginners, Pilates and rehab.

Choosing your weight

Pick a weight you can control for 12 to 15 reps with good form. The last couple of reps should feel like work, not a fight.

A simple six-move routine

1. Bicep curl

1. Stand tall, a dumbbell in each hand.
2. Curl up, squeeze, then lower slowly.

2. Shoulder press

1. Start with dumbbells at shoulder height.
2. Press overhead, then lower with control.

3. Lateral raise

1. Arms by your sides, raise them out to shoulder height.
2. Lower slowly.

4. Goblet squat

1. Hold one dumbbell at your chest.
2. Squat down, then drive back up.

5. Bent-over row

1. Hinge forward with a flat back.
2. Row the dumbbells to your ribs, then lower.

6. Weighted lunge

1. A dumbbell in each hand, step forward into a lunge.
2. Push back to standing, then swap legs.

Reps and sets

Aim for 12 to 15 reps of each, 2 to 3 rounds, two or three times a week.

Shop the kit

• Silicone Dumbbells the dumbbells used in this guide
• Fabric Glute Resistance Band to add lower-body resistance
• Core Sliders for low-impact core work

Browse the full Strength range.

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