Equipment

Dumbbell Exercises

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

Page 6 of 16 · 730 total

Dumbbell Lateral Raise Hold
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Lateral Raise Plank
Intermediate · abs, deltoids, and obliques
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Lateral Step-Up
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Lateral To Front Raise
Intermediate · deltoids
- Shoulders
Dumbbell Lateral Walk
Beginner · calves, glutes, hamstrings, and quadriceps
- Hips
- Lower legs
Dumbbell Leaning Forward Shrug
Intermediate · trapezius
- Back
- Shoulders
Dumbbell Leaning Front Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Low Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Low Split Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Low Windmill
Intermediate · glutes and hamstrings
- Lower arms
- Shoulders
- Upper legs
- Waist
Dumbbell LU Raise
Intermediate · pectorals and trapezius
- Shoulders
Dumbbell Lunge
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Lunge Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Lunge With Bicep Curl
Intermediate · biceps, calves, glutes, hamstrings, and quadriceps
- Arms
Dumbbell Lying Alternate Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying Bench Poliquin Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Lying Delt Row On Rack
Intermediate · trapezius
- Back
- Shoulders
Dumbbell Lying Elbow Press
Intermediate · triceps
- Chest
- Upper arms
- Waist
Dumbbell Lying Extension Across Face
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying External Shoulder Rotation
Intermediate · deltoids and rotator cuff
- Back
- Shoulders
Dumbbell Lying Femoral
Intermediate · calves and hamstrings
- Lower legs
- Upper legs
Dumbbell Lying Floor Skullcrusher
Beginner · triceps
- Chest
- Upper arms
Dumbbell Lying Floor Squeeze Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Lying Hammer Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Lying Hamstring Curl
Intermediate · calves and hamstrings
- Lower legs
Dumbbell Lying Leg Curl
Intermediate · hamstrings
- Lower legs
- Upper legs
Dumbbell Lying Neutral Grip Row On Rack
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Lying Oblique V Up
Advanced · abs and obliques
- Waist
Dumbbell Lying On Floor Chest Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Lying On Floor Hammer Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Lying On Floor Rear Delt Raise
Intermediate · deltoids
- Back
- Shoulders
Dumbbell Lying One Arm Deltoid Rear
Intermediate · deltoids
- Back
- Shoulders
Dumbbell Lying One Arm Press
Intermediate · pectorals
- Chest
Dumbbell Lying One Arm Pronated Triceps Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying One Arm Rear Lateral Raise
Intermediate · deltoids
- Shoulders
Dumbbell Lying One Arm Supinated Triceps Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying Pronation On Floor
Intermediate · forearms
- Back
- Chest
- Upper arms
Dumbbell Lying Pullover On Exercise Ball
Intermediate · lats and pectorals
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Lying Rear Delt Row
Intermediate · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
Dumbbell Lying Rear Lateral Raise
Intermediate · deltoids
- Shoulders
Dumbbell Lying Seal Row On Rack
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Lying Single Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying Straight Arms Pullover
Intermediate · lats and pectorals
- Back
- Chest
- Shoulders
- Upper arms
Dumbbell Lying Supine Curl
Beginner · biceps
- Chest
- Upper arms
Dumbbell Lying Triceps Extension
Intermediate · triceps
- Upper arms
Dumbbell Lying Triceps Extension Skull Crusher
Beginner · triceps
- Chest
- Upper arms
Dumbbell Lying Woodchop
Intermediate · abs, deltoids, obliques, and pectorals
- Chest
- Shoulders
- Waist
Dumbbell March On Spot Overhead Press
Intermediate · deltoids, glutes, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Waist

← Browse the full exercise library

Dumbbell Lateral Raise Hold

Dumbbell Lateral Raise Plank

Dumbbell Lateral Step-Up

Dumbbell Lateral To Front Raise

Dumbbell Lateral Walk

Dumbbell Leaning Forward Shrug

Dumbbell Leaning Front Raise

Dumbbell Low Fly

Dumbbell Low Split Squat

Dumbbell Low Windmill

Dumbbell LU Raise

Dumbbell Lunge

Dumbbell Lunge Squat

Dumbbell Lunge With Bicep Curl

Dumbbell Lying Alternate Extension

Dumbbell Lying Bench Poliquin Fly

Dumbbell Lying Delt Row On Rack

Dumbbell Lying Elbow Press

Dumbbell Lying Extension Across Face

Dumbbell Lying External Shoulder Rotation

Dumbbell Lying Femoral

Dumbbell Lying Floor Skullcrusher

Dumbbell Lying Floor Squeeze Press

Dumbbell Lying Hammer Press

Dumbbell Lying Hamstring Curl

Dumbbell Lying Leg Curl

Dumbbell Lying Neutral Grip Row On Rack

Dumbbell Lying Oblique V Up

Dumbbell Lying On Floor Chest Press

Dumbbell Lying On Floor Hammer Press

Dumbbell Lying On Floor Rear Delt Raise

Dumbbell Lying One Arm Deltoid Rear

Dumbbell Lying One Arm Press

Dumbbell Lying One Arm Pronated Triceps Extension

Dumbbell Lying One Arm Rear Lateral Raise

Dumbbell Lying One Arm Supinated Triceps Extension

Dumbbell Lying Pronation On Floor

Dumbbell Lying Pullover On Exercise Ball

Dumbbell Lying Rear Delt Row

Dumbbell Lying Rear Lateral Raise

Dumbbell Lying Seal Row On Rack

Dumbbell Lying Single Extension

Dumbbell Lying Straight Arms Pullover

Dumbbell Lying Supine Curl

Dumbbell Lying Triceps Extension

Dumbbell Lying Triceps Extension Skull Crusher

Dumbbell Lying Woodchop

Dumbbell March On Spot Overhead Press

Dumbbell Lateral Raise Hold

Dumbbell Lateral Raise Plank

Dumbbell Lateral Step-Up

Dumbbell Lateral To Front Raise

Dumbbell Lateral Walk

Dumbbell Leaning Forward Shrug

Dumbbell Leaning Front Raise

Dumbbell Low Fly

Dumbbell Low Split Squat

Dumbbell Low Windmill

Dumbbell LU Raise

Dumbbell Lunge

Dumbbell Lunge Squat

Dumbbell Lunge With Bicep Curl

Dumbbell Lying Alternate Extension

Dumbbell Lying Bench Poliquin Fly

Dumbbell Lying Delt Row On Rack

Dumbbell Lying Elbow Press

Dumbbell Lying Extension Across Face

Dumbbell Lying External Shoulder Rotation

Dumbbell Lying Femoral

Dumbbell Lying Floor Skullcrusher

Dumbbell Lying Floor Squeeze Press

Dumbbell Lying Hammer Press

Dumbbell Lying Hamstring Curl

Dumbbell Lying Leg Curl

Dumbbell Lying Neutral Grip Row On Rack

Dumbbell Lying Oblique V Up

Dumbbell Lying On Floor Chest Press

Dumbbell Lying On Floor Hammer Press

Dumbbell Lying On Floor Rear Delt Raise

Dumbbell Lying One Arm Deltoid Rear