Equipment

Dumbbell Exercises

Browse 730 exercises you can do with dumbbell. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 1 of 16 · 730 total

45 Degree Hyperextension Arms In Front Of Chest
Beginner · glutes and hamstrings
- Lower back
45 Degree Side Bend
Intermediate · obliques
- Waist
45 Degree Twisting Hyperextension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Waist
Arm-Up Rotator Stretch
Beginner · deltoids
- Back
- Shoulders
Back Bend Over Bench Stretch
Intermediate · erector spinae
- Back
- Lower legs
- Shoulders
- Upper legs
Barbell Step-Up
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Baseball Hit
Advanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Biceps Leg Concentration Curl
Beginner · biceps
- Upper arms
Bodyweight Lateral Step Up
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Lateral Step-Up
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Single Leg Calf Raise On A Stepbox
Beginner · calves
- Lower legs
Bodyweight Step-Up
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Bodyweight Step-Up On Stepbox
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Box Jump Through The Arms
Intermediate · calves, glutes, and quadriceps
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Boxing Cross With Dumbbell
Intermediate · deltoids, glutes, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Waist
Boxing Full Uppercut With Dumbbell
Intermediate · abs, deltoids, obliques, pectorals, and triceps
- Chest
- Shoulders
- Upper arms
- Waist
Boxing Jab With Dumbbell
Intermediate · deltoids
- Lower arms
- Shoulders
- Upper arms
- Waist
Boxing Low Hook With Dumbbell
Intermediate · abs, deltoids, obliques, pectorals, and quadriceps
- Shoulders
- Upper arms
- Waist
Boxing Up Hook With Dumbbell
Intermediate · abs, deltoids, obliques, and pectorals
- Shoulders
- Upper arms
- Waist
Burpee Over The Dumbbell
Intermediate · calves, glutes, hamstrings, and quadriceps
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Calf Raise From Deficit With Chair Supported
Beginner · calves
- Lower legs
Chair Sit Alternate Heel Raise Against Wall
Intermediate · calves, glutes, and quadriceps
- Lower legs
- Thighs
Cheat Curl
Intermediate · biceps
- Shoulders
- Upper arms
Clock Goblet Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Cross Climber On A Padded Stool
Intermediate · deltoids
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Waist
Crunch Hold
Beginner · abs
- Waist
Crunch On Bench
Beginner · abs
- Waist
Deep Push Up Between Dumbbells
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Deep Push-Up
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Donkey Calf Raise
Beginner · calves
- Lower legs
Dumbbell 2 Point Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell 21s
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell 3 Point Bench Press
Intermediate · deltoids, pectorals, and triceps
- Chest
- Shoulders
- Upper arms
Dumbbell 45 Degrees Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Alternate Bench Press High Start
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Alternate Biceps Curl
Beginner · biceps
- Upper arms
Dumbbell Alternate Hammer Strict Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Alternate Seated Hammer Curl
Beginner · biceps
- Upper arms
Dumbbell Alternate Shoulder Press
Beginner · deltoids
- Shoulders
Dumbbell Alternate Side Press
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
Dumbbell Alternate V Up
Intermediate · abs and obliques
- Lower legs
- Upper legs
- Waist
Dumbbell Alternate Z Press
Advanced · deltoids
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Alternating Arm Thruster
Intermediate · glutes, hamstrings, and quadriceps
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Alternating Floor Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Alternating Rear Lateral Raise Support Hold
Intermediate · deltoids
Dumbbell Alternative Fly
Intermediate · pectorals
- Chest
Dumbbell Arnold Press
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
Dumbbell Around Hip Hand To Hand Single Leg Balan
Intermediate · adductors, glutes, hamstrings, hip flexors, and quadriceps
- Hips
- Lower legs
- Waist

← Browse the full exercise library

45 Degree Hyperextension Arms In Front Of Chest

45 Degree Side Bend

45 Degree Twisting Hyperextension

Arm-Up Rotator Stretch

Back Bend Over Bench Stretch

Barbell Step-Up

Baseball Hit

Biceps Leg Concentration Curl

Bodyweight Lateral Step Up

Bodyweight Lateral Step-Up

Bodyweight Single Leg Calf Raise On A Stepbox

Bodyweight Step-Up

Bodyweight Step-Up On Stepbox

Box Jump Through The Arms

Boxing Cross With Dumbbell

Boxing Full Uppercut With Dumbbell

Boxing Jab With Dumbbell

Boxing Low Hook With Dumbbell

Boxing Up Hook With Dumbbell

Burpee Over The Dumbbell

Calf Raise From Deficit With Chair Supported

Chair Sit Alternate Heel Raise Against Wall

Cheat Curl

Clock Goblet Squat

Cross Climber On A Padded Stool

Crunch Hold

Crunch On Bench

Deep Push Up Between Dumbbells

Deep Push-Up

Donkey Calf Raise

Dumbbell 2 Point Bench Press

Dumbbell 21s

Dumbbell 3 Point Bench Press

Dumbbell 45 Degrees Press

Dumbbell Alternate Bench Press High Start

Dumbbell Alternate Biceps Curl

Dumbbell Alternate Hammer Strict Curl

Dumbbell Alternate Seated Hammer Curl

Dumbbell Alternate Shoulder Press

Dumbbell Alternate Side Press

Dumbbell Alternate V Up

Dumbbell Alternate Z Press

Dumbbell Alternating Arm Thruster

Dumbbell Alternating Floor Press

Dumbbell Alternating Rear Lateral Raise Support Hold

Dumbbell Alternative Fly

Dumbbell Arnold Press

Dumbbell Around Hip Hand To Hand Single Leg Balan

45 Degree Hyperextension Arms In Front Of Chest

45 Degree Side Bend

45 Degree Twisting Hyperextension

Arm-Up Rotator Stretch

Back Bend Over Bench Stretch

Barbell Step-Up

Baseball Hit

Biceps Leg Concentration Curl

Bodyweight Lateral Step Up

Bodyweight Lateral Step-Up

Bodyweight Single Leg Calf Raise On A Stepbox

Bodyweight Step-Up

Bodyweight Step-Up On Stepbox

Box Jump Through The Arms

Boxing Cross With Dumbbell

Boxing Full Uppercut With Dumbbell

Boxing Jab With Dumbbell

Boxing Low Hook With Dumbbell

Boxing Up Hook With Dumbbell

Burpee Over The Dumbbell

Calf Raise From Deficit With Chair Supported

Chair Sit Alternate Heel Raise Against Wall

Cheat Curl

Clock Goblet Squat

Cross Climber On A Padded Stool

Crunch Hold

Crunch On Bench

Deep Push Up Between Dumbbells

Deep Push-Up

Donkey Calf Raise

Dumbbell 2 Point Bench Press

Dumbbell 21s