Equipment

Dumbbell Exercises

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

Page 10 of 16 · 730 total

Dumbbell Seated Reverse Arnold Press
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Reverse Grip Concentration Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Seated Shoulder Press
Beginner · deltoids
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Shoulder Press with Parallel Grip
Beginner · deltoids
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Side Bend
Beginner · obliques
- Waist
Dumbbell Seated Single Arm External Rotation
Intermediate · rotator cuff
- Shoulders
- Upper arms
Dumbbell Seated Single Arm Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Single Arm Overhead Triceps Extension
Intermediate · triceps
- Shoulders
- Upper arms
Dumbbell Seated Single Arm Overhead Triceps Extension Left
Beginner · triceps
- Shoulders
- Upper arms
Dumbbell Seated Triceps Extension
Intermediate · triceps
- Upper arms
Dumbbell Seated Upper Half Biceps Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Seated Upright Alternate Squeeze Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated W Press
Intermediate · deltoids and triceps
- Shoulders
- Upper arms
Dumbbell Shoulder Internal Rotation At 90 Abduction
Beginner · rotator cuff
- Shoulders
- Upper arms
Dumbbell Shoulders Complex
Intermediate · deltoids
- Shoulders
Dumbbell Shrug
Beginner · trapezius
- Back
- Shoulders
Dumbbell Side Bend
Intermediate · obliques
- Waist
Dumbbell Side Bridge
Intermediate · abs, glutes, and obliques
- Waist
Dumbbell Side Bridge With Bent Leg
Intermediate · glutes and obliques
- Waist
Dumbbell Side Lunge
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Side Lying External Rotation On A Bench
Beginner · rotator cuff
- Back
- Shoulders
- Upper arms
Dumbbell Side Lying Internal Rotation On A Bench
Beginner · pectorals and rotator cuff
- Back
- Shoulders
- Upper arms
Dumbbell Side Lying Lateral Raise
Intermediate · deltoids
- Shoulders
Dumbbell Side Lying One Hand Raise
Intermediate · deltoids
- Shoulders
Dumbbell Side Plank
Intermediate · abs, deltoids, and obliques
- Lower arms
- Shoulders
- Upper arms
- Waist
Dumbbell Side Plank Raise
Intermediate · abs, deltoids, and obliques
- Core
Dumbbell Side Plank Row
Intermediate · abs, glutes, lats, obliques, and trapezius
- Core
Dumbbell Side Plank With Rear Fly
Intermediate · abs, deltoids, lats, and obliques
- Core
Dumbbell Side Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Arm Alternate Decline Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Single Arm Alternate Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Single Arm Bent Over Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Single Arm Clean And Press
Advanced · deltoids, glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper arms
- Upper legs
Dumbbell Single Arm Deadlift
Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Back
- Hips
- Lower legs
Dumbbell Single Arm Floor Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Single Arm Leaning Lateral Raise
Intermediate · deltoids
- Back
- Shoulders
Dumbbell Single Arm Neutral Grip Front Raise
Beginner · deltoids
- Shoulders
Dumbbell Single Arm Overhead Lunge
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Arm Reverse Fly Rack Support
Intermediate · deltoids
- Back
- Shoulders
Dumbbell Single Arm Row With Chest Supported
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Single Arm Shrug
Intermediate · trapezius
- Shoulders
Dumbbell Single Arm Starfish Crunch
Beginner · abs and obliques
- Waist
Dumbbell Single Arm Underhand Front Raise
Intermediate · deltoids
- Shoulders
Dumbbell Single Arm Wrist Curl
Beginner · forearms
- Lower arms
Dumbbell Single Arm Z Press
Intermediate · deltoids
- Upper arms
Dumbbell Single Arms Pullover
Intermediate · lats and pectorals
- Back
Dumbbell Single Leg Calf Raise
Beginner · calves
- Lower legs
Dumbbell Single Leg Deadlift
Intermediate · calves, glutes, and hamstrings
- Back
- Hips
- Lower legs

← Browse the full exercise library

Dumbbell Seated Reverse Arnold Press

Dumbbell Seated Reverse Grip Concentration Curl

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press with Parallel Grip

Dumbbell Seated Side Bend

Dumbbell Seated Single Arm External Rotation

Dumbbell Seated Single Arm Front Raise

Dumbbell Seated Single Arm Overhead Triceps Extension

Dumbbell Seated Single Arm Overhead Triceps Extension Left

Dumbbell Seated Triceps Extension

Dumbbell Seated Upper Half Biceps Curl

Dumbbell Seated Upright Alternate Squeeze Press

Dumbbell Seated W Press

Dumbbell Shoulder Internal Rotation At 90 Abduction

Dumbbell Shoulders Complex

Dumbbell Shrug

Dumbbell Side Bend

Dumbbell Side Bridge

Dumbbell Side Bridge With Bent Leg

Dumbbell Side Lunge

Dumbbell Side Lying External Rotation On A Bench

Dumbbell Side Lying Internal Rotation On A Bench

Dumbbell Side Lying Lateral Raise

Dumbbell Side Lying One Hand Raise

Dumbbell Side Plank

Dumbbell Side Plank Raise

Dumbbell Side Plank Row

Dumbbell Side Plank With Rear Fly

Dumbbell Side Squat

Dumbbell Single Arm Alternate Decline Bench Press

Dumbbell Single Arm Alternate Fly

Dumbbell Single Arm Bent Over Row

Dumbbell Single Arm Clean And Press

Dumbbell Single Arm Deadlift

Dumbbell Single Arm Floor Press

Dumbbell Single Arm Leaning Lateral Raise

Dumbbell Single Arm Neutral Grip Front Raise

Dumbbell Single Arm Overhead Lunge

Dumbbell Single Arm Reverse Fly Rack Support

Dumbbell Single Arm Row With Chest Supported

Dumbbell Single Arm Shrug

Dumbbell Single Arm Starfish Crunch

Dumbbell Single Arm Underhand Front Raise

Dumbbell Single Arm Wrist Curl

Dumbbell Single Arm Z Press

Dumbbell Single Arms Pullover

Dumbbell Single Leg Calf Raise

Dumbbell Single Leg Deadlift

Dumbbell Seated Reverse Arnold Press

Dumbbell Seated Reverse Grip Concentration Curl

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press with Parallel Grip

Dumbbell Seated Side Bend

Dumbbell Seated Single Arm External Rotation

Dumbbell Seated Single Arm Front Raise

Dumbbell Seated Single Arm Overhead Triceps Extension

Dumbbell Seated Single Arm Overhead Triceps Extension Left

Dumbbell Seated Triceps Extension

Dumbbell Seated Upper Half Biceps Curl

Dumbbell Seated Upright Alternate Squeeze Press

Dumbbell Seated W Press

Dumbbell Shoulder Internal Rotation At 90 Abduction

Dumbbell Shoulders Complex

Dumbbell Shrug

Dumbbell Side Bend

Dumbbell Side Bridge

Dumbbell Side Bridge With Bent Leg

Dumbbell Side Lunge

Dumbbell Side Lying External Rotation On A Bench

Dumbbell Side Lying Internal Rotation On A Bench

Dumbbell Side Lying Lateral Raise

Dumbbell Side Lying One Hand Raise

Dumbbell Side Plank

Dumbbell Side Plank Raise

Dumbbell Side Plank Row

Dumbbell Side Plank With Rear Fly

Dumbbell Side Squat

Dumbbell Single Arm Alternate Decline Bench Press

Dumbbell Single Arm Alternate Fly

Dumbbell Single Arm Bent Over Row