Equipment

Dumbbell Exercises

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

Page 4 of 16 · 730 total

Dumbbell Goblet Curtsey Lunge
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Goblet Glute Dominant Bulgarian Split Sq
Intermediate · glutes, hamstrings, and quadriceps
- Hips
- Lower legs
- Upper legs
Dumbbell Goblet Lunge
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Goblet Side Lunge Stretch
Intermediate · calves, glutes, hamstrings, and quadriceps
- Hips
- Lower legs
Dumbbell Goblet Split Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Goblet Split Squat Front Foot Elevated
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Goblet Squat
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Goblet Squat Side Shuffle
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Goblet Squat With Calf Raise
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Goblet Sumo Squat
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Goblet Walking Lunge
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Goblet Wall Sit
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Good Morning
Intermediate · glutes and hamstrings
- Back
- Lower legs
- Upper legs
Dumbbell Hack Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Half Kneeling Lift And Chop
Intermediate · abs, obliques, and trapezius
- Waist
Dumbbell Half Kneeling Military Press
Intermediate · deltoids and triceps
- Shoulders
- Upper arms
- Waist
Dumbbell Half Kneeling Single Arm Clean Press
Intermediate · deltoids and trapezius
- Shoulders
- Upper arms
- Waist
Dumbbell Half Kneeling Thor Lift
Intermediate · abs, deltoids, and obliques
- Lower legs
- Shoulders
- Upper arms
- Waist
Dumbbell Hammer Curl
Intermediate · biceps
- Lower arms
- Upper arms
Dumbbell Hammer Grip Incline Bench Two Arm Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
Dumbbell Hammer Preacher Curl
Beginner · biceps
- Upper arms
Dumbbell Hammer Press On Exercise Ball
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Hammer Strict Curl
Intermediate · biceps
- Lower arms
- Upper arms
Dumbbell Hang Clean And Press
Advanced · deltoids, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Hang Power Clean
Advanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Hang Snatch
Advanced · calves, glutes, hamstrings, lats, quadriceps, and trapezius
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Head Supported Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell High Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Hip Thrust
Intermediate · glutes, hamstrings, and quadriceps
- Back
- Hips
- Upper legs
Dumbbell Hyperextension
Intermediate · erector spinae, glutes, and hamstrings
- Back
- Waist
Dumbbell Incline Alternate Bicep Curl
Beginner · biceps
- Upper arms
Dumbbell Incline Alternate Fly
Intermediate · deltoids
- Shoulders
Dumbbell Incline Alternate Hammer Curl
Intermediate · biceps
- Upper arms
Dumbbell Incline Alternate Neutral Grip Reverse Fly
Intermediate · deltoids
- Back
- Shoulders
Dumbbell Incline Alternate Press
Intermediate · pectorals
- Chest
Dumbbell Incline Alternate Reverse Fly
Intermediate · rhomboids and trapezius
- Shoulders
Dumbbell Incline Alternating Cross Raise
Intermediate · deltoids and pectorals
- Chest
- Shoulders
Dumbbell Incline Alternative Fly
Intermediate · pectorals
- Chest
Dumbbell Incline Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Incline Biceps Curl
Beginner · biceps
- Shoulders
- Upper arms
Dumbbell Incline Breeding
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Incline Close Grip Press Variation
Intermediate · triceps
- Chest
- Shoulders
- Upper arms
Dumbbell Incline Curl
Beginner · biceps
- Upper arms
Dumbbell Incline Fly
Intermediate · pectorals
- Chest
Dumbbell Incline Fly On Exercise Ball
Intermediate · pectorals
- Chest
Dumbbell Incline Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Incline Hammer Curl
Beginner · biceps
- Upper arms
Dumbbell Incline Hammer Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist

← Browse the full exercise library

Dumbbell Goblet Curtsey Lunge

Dumbbell Goblet Glute Dominant Bulgarian Split Sq

Dumbbell Goblet Lunge

Dumbbell Goblet Side Lunge Stretch

Dumbbell Goblet Split Squat

Dumbbell Goblet Split Squat Front Foot Elevated

Dumbbell Goblet Squat

Dumbbell Goblet Squat Side Shuffle

Dumbbell Goblet Squat With Calf Raise

Dumbbell Goblet Sumo Squat

Dumbbell Goblet Walking Lunge

Dumbbell Goblet Wall Sit

Dumbbell Good Morning

Dumbbell Hack Squat

Dumbbell Half Kneeling Lift And Chop

Dumbbell Half Kneeling Military Press

Dumbbell Half Kneeling Single Arm Clean Press

Dumbbell Half Kneeling Thor Lift

Dumbbell Hammer Curl

Dumbbell Hammer Grip Incline Bench Two Arm Row

Dumbbell Hammer Preacher Curl

Dumbbell Hammer Press On Exercise Ball

Dumbbell Hammer Strict Curl

Dumbbell Hang Clean And Press

Dumbbell Hang Power Clean

Dumbbell Hang Snatch

Dumbbell Head Supported Row

Dumbbell High Curl

Dumbbell Hip Thrust

Dumbbell Hyperextension

Dumbbell Incline Alternate Bicep Curl

Dumbbell Incline Alternate Fly

Dumbbell Incline Alternate Hammer Curl

Dumbbell Incline Alternate Neutral Grip Reverse Fly

Dumbbell Incline Alternate Press

Dumbbell Incline Alternate Reverse Fly

Dumbbell Incline Alternating Cross Raise

Dumbbell Incline Alternative Fly

Dumbbell Incline Bench Press

Dumbbell Incline Biceps Curl

Dumbbell Incline Breeding

Dumbbell Incline Close Grip Press Variation

Dumbbell Incline Curl

Dumbbell Incline Fly

Dumbbell Incline Fly On Exercise Ball

Dumbbell Incline Front Raise

Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Press

Dumbbell Goblet Curtsey Lunge

Dumbbell Goblet Glute Dominant Bulgarian Split Sq

Dumbbell Goblet Lunge

Dumbbell Goblet Side Lunge Stretch

Dumbbell Goblet Split Squat

Dumbbell Goblet Split Squat Front Foot Elevated

Dumbbell Goblet Squat

Dumbbell Goblet Squat Side Shuffle

Dumbbell Goblet Squat With Calf Raise

Dumbbell Goblet Sumo Squat

Dumbbell Goblet Walking Lunge

Dumbbell Goblet Wall Sit

Dumbbell Good Morning

Dumbbell Hack Squat

Dumbbell Half Kneeling Lift And Chop

Dumbbell Half Kneeling Military Press

Dumbbell Half Kneeling Single Arm Clean Press

Dumbbell Half Kneeling Thor Lift

Dumbbell Hammer Curl

Dumbbell Hammer Grip Incline Bench Two Arm Row

Dumbbell Hammer Preacher Curl

Dumbbell Hammer Press On Exercise Ball

Dumbbell Hammer Strict Curl

Dumbbell Hang Clean And Press

Dumbbell Hang Power Clean

Dumbbell Hang Snatch

Dumbbell Head Supported Row

Dumbbell High Curl

Dumbbell Hip Thrust

Dumbbell Hyperextension

Dumbbell Incline Alternate Bicep Curl

Dumbbell Incline Alternate Fly