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  5. Dumbbell Exercises

Equipment

Dumbbell Exercises

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

Page 2 of 16 · 730 total

  • Dumbbell Around Pullover

    Intermediate · lats and pectorals

    • Back
    • Chest
  • Dumbbell Assisted Bulgarian Split Squat

    Intermediate · glutes, hamstrings, and quadriceps

    • Lower legs
    • Upper legs
  • Dumbbell Banded Hip Thrust

    Intermediate · glutes, hamstrings, and quadriceps

    • Lower legs
    • Upper legs
  • Dumbbell Banded Single Leg Hip Thrust

    Intermediate · glutes

    • Lower legs
    • Upper legs
  • Dumbbell Bar Grip Sumo Squat

    Beginner · glutes, hamstrings, and quadriceps

    • Lower legs
    • Upper legs
  • Dumbbell Bear Crawl Push Up

    Advanced · glutes, pectorals, and quadriceps

    • Back
    • Chest
    • Shoulders
    • Upper arms
    • Waist
  • Dumbbell Bear Plank Alternating Row

    Intermediate · abs, lats, obliques, quadriceps, and trapezius

    • Upper legs
    • Waist
  • Dumbbell Behind Back Finger Curl

    Beginner · forearms

    • Lower arms
    • Upper arms
  • Dumbbell Bench Press

    Intermediate · pectorals

    • Chest
    • Shoulders
    • Upper arms
    • Waist
  • Dumbbell Bench Seated Press

    Intermediate · deltoids

    • Chest
    • Shoulders
    • Upper arms
  • Dumbbell Bench Squat

    Intermediate · calves, glutes, hamstrings, and quadriceps

    • Lower legs
    • Upper legs
  • Dumbbell Bench Supported External Rotation

    Intermediate · rotator cuff

    • Back
    • Shoulders
  • Dumbbell Bent Arm Lateral Raise

    Beginner · deltoids

    • Shoulders
    • Upper arms
  • Dumbbell Bent Over Alternate Rear Delt Fly

    Intermediate · deltoids and rhomboids

    • Back
    • Shoulders
    • Upper legs
  • Dumbbell Bent Over Curl

    Intermediate · biceps

    • Back
    • Upper arms
  • Dumbbell Bent Over External Rotation

    Intermediate · deltoids

    • Back
  • Dumbbell Bent Over Face Pull

    Intermediate · trapezius

    • Back
    • Shoulders
    • Upper arms
  • Dumbbell Bent Over Reverse Fly To Hammer Curl

    Intermediate · biceps and trapezius

    • Back
    • Shoulders
    • Upper arms
    • Waist
  • Dumbbell Bent Over Reverse Raise Skier

    Intermediate · erector spinae, lats, and rhomboids

    • Back
    • Shoulders
    • Upper arms
    • Waist
  • Dumbbell Bent Over Row Against Wall

    Intermediate · lats, rhomboids, and trapezius

    • Back
    • Shoulders
    • Upper arms
    • Waist
  • Dumbbell Bent Over Scapula Row

    Intermediate · lats and rhomboids

    • Back
    • Shoulders
    • Upper arms
  • Dumbbell Bent Over Twisting Row

    Intermediate · lats and trapezius

    • Back
    • Shoulders
  • Dumbbell Bent Over Wide Row

    Intermediate · lats, rhomboids, and trapezius

    • Back
    • Shoulders
    • Upper arms
  • Dumbbell Bent Over Y Raise

    Intermediate · rhomboids and trapezius

    • Back
    • Shoulders
  • Dumbbell Bent-Over Reverse Row

    Intermediate · lats and trapezius

    • Back
    • Shoulders
    • Upper arms
  • Dumbbell Bent-Over Row

    Intermediate · lats and trapezius

    • Back
    • Shoulders
    • Upper arms
    • Waist
  • Dumbbell Biceps Curl

    Intermediate · biceps

    • Upper arms
  • Dumbbell Biceps Curl Reverse

    Intermediate · biceps

    • Upper arms
  • Dumbbell Biceps Curl Squat

    Intermediate · biceps, glutes, hamstrings, and quadriceps

    • Legs
  • Dumbbell Biceps Curl With Arm Blaster

    Intermediate · biceps

    • Upper arms
  • Dumbbell Biceps Curl With Overhead Extension On Stability Ball

    Intermediate · biceps and triceps

    • Shoulders
    • Upper arms
  • Dumbbell Bosu Ball Goblet Squat

    Intermediate · calves, glutes, hamstrings, and quadriceps

    • Lower legs
    • Upper legs
  • Dumbbell Bosu Ball Single Leg Deadlift

    Advanced · calves, erector spinae, glutes, and hamstrings

    • Lower legs
    • Waist
  • Dumbbell Bulgarian Split Squat From Deficit

    Advanced · glutes, hamstrings, and quadriceps

    • Hips
    • Lower legs
    • Upper legs
  • Dumbbell Bulgarian Split Squat With Support

    Intermediate · glutes, hamstrings, and quadriceps

    • Hips
    • Lower legs
    • Upper legs
  • Dumbbell Burpee

    Intermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps

    • Back
    • Chest
    • Lower arms
    • Lower legs
    • Shoulders
    • Upper arms
    • Upper legs
    • Waist
  • Dumbbell Change Lateral Raise Curtsey Lunge

    Intermediate · glutes and quadriceps

    • Hips
    • Lower legs
    • Upper legs
  • Dumbbell Change Plyo Side Lunge

    Advanced · glutes, hamstrings, and quadriceps

    • Lower legs
  • Dumbbell Chest Supported Lateral Raises

    Intermediate · deltoids

    • Shoulders
  • Dumbbell Clean

    Intermediate · biceps, deltoids, glutes, hamstrings, quadriceps, and triceps

    • Shoulders
    • Upper arms
    • Upper legs
  • Dumbbell Clean And Press

    Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps

    • Shoulders
    • Upper arms
    • Upper legs
    • Waist
  • Dumbbell Close-Grip Curl

    Intermediate · biceps

    • Upper arms
  • Dumbbell Close-Grip Press

    Beginner · triceps

    • Back
    • Chest
    • Upper arms
  • Dumbbell Concentration Curl

    Beginner · biceps

    • Upper arms
  • Dumbbell Contralateral Glute Bridge Single Arm Chest Press

    Advanced · glutes, hamstrings, and pectorals

    • Back
    • Chest
    • Lower arms
    • Lower legs
    • Shoulders
    • Upper arms
    • Upper legs
    • Waist
  • Dumbbell Cossack Squats

    Intermediate · glutes, hamstrings, and quadriceps

    • Lower legs
    • Upper legs
  • Dumbbell Cross Body Hammer Curl

    Intermediate · biceps

    • Upper arms
  • Dumbbell Cross Romanian Deadlift

    Intermediate · glutes, hamstrings, and trapezius

    • Back
    • Hips
    • Lower legs
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