Equipment

Dumbbell Exercises

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

Page 7 of 16 · 730 total

Dumbbell Military Press Russian Twist
Intermediate · abs, deltoids, and obliques
- Shoulders
- Upper legs
- Waist
Dumbbell Narrow Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Narrow Squat Lunge
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Neutral Grip Alternating Rear Lateral Ra
Intermediate · deltoids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell One Arm Bench Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell One Arm Floor Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell One Arm Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell One Arm Hammer Preacher Curl
Intermediate · biceps
- Upper arms
Dumbbell One Arm Kickback
Intermediate · triceps
- Back
- Upper arms
- Waist
Dumbbell One Arm Lateral Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell One Arm Low Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell One Arm Reverse Fly With Support
Intermediate · deltoids, rhomboids, and trapezius
- Back
- Shoulders
Dumbbell One Arm Reverse Preacher Curl
Intermediate · biceps
- Upper arms
Dumbbell One Arm Reverse Wrist Curl
Beginner · forearms
- Lower arms
Dumbbell One Arm Row Rack Support
Intermediate · lats and trapezius
- Back
- Lower arms
- Shoulders
- Upper arms
- Waist
Dumbbell One Arm Seated Neutral Wrist Curl
Intermediate · forearms
- Lower arms
- Upper arms
Dumbbell One Arm Shoulder Press
Intermediate · deltoids
- Shoulders
- Upper arms
- Waist
Dumbbell One Arm Side Lying Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell One Arm Snatch
Intermediate · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell One Arm Snatch Left
Intermediate · calves, glutes, hamstrings, hip flexors, and quadriceps
- Lower legs
- Upper legs
- Waist
Dumbbell One Arm Standing Curl
Beginner · biceps
- Upper arms
Dumbbell One Arm Standing Hammer Curl
Beginner · biceps
- Upper arms
Dumbbell One Arm Swing
Intermediate · glutes and hamstrings
- Lower legs
- Upper legs
Dumbbell One Arm Triceps Extension On Bench
Intermediate · triceps
- Shoulders
- Upper arms
Dumbbell One Arm Upright Row
Intermediate · deltoids
- Back
- Shoulders
Dumbbell One Arm Wide Grip Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell One Arm Wrist Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell One Arm Zottman Preacher Curl
Intermediate · biceps
- Upper arms
Dumbbell Opposite 2 Point Bench Press
Intermediate · deltoids, pectorals, and triceps
- Chest
- Shoulders
- Upper arms
Dumbbell Opposite Reverse Lunge From Deficit
Intermediate · calves, glutes, hamstrings, and quadriceps
- Hips
- Lower legs
- Upper legs
Dumbbell Over Bench Neutral Wrist Curl
Intermediate · forearms
- Lower arms
- Upper arms
Dumbbell Over Bench One Arm Neutral Wrist Curl
Intermediate · forearms
- Lower arms
- Upper arms
Dumbbell Over Bench One Arm Reverse Wrist Curl
Intermediate · forearms
- Lower arms
- Upper arms
Dumbbell Over Bench One Arm Wrist Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Over Bench Reverse Wrist Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Over Bench Wrist Curl
Beginner · forearms
- Upper arms
Dumbbell Overhead Crunch On Stability Ball
Intermediate · abs and obliques
- Waist
Dumbbell Overhead Lunge
Intermediate · glutes, hamstrings, and quadriceps
- Hips
- Lower legs
- Upper legs
Dumbbell Overhead Sit Up With Legs On Bench
Intermediate · abs, deltoids, and obliques
- Shoulders
- Waist
Dumbbell Overhead Sit-Up
Intermediate · abs, deltoids, and obliques
- Shoulders
- Waist
Dumbbell Overhead Split Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Overhead Squat
Advanced · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Palm Rotational Bent-Over Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Palms-In Incline Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Plank Pass Through
Intermediate · abs, lats, obliques, pectorals, and trapezius
- Lower legs
- Upper legs
- Waist
Dumbbell Plank Pass Through Push Up
Intermediate · abs, obliques, and pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Plank Row
Intermediate · abs, lats, obliques, and trapezius
- Shoulders
- Waist
Dumbbell Plyo Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs

← Browse the full exercise library

Dumbbell Military Press Russian Twist

Dumbbell Narrow Squat

Dumbbell Narrow Squat Lunge

Dumbbell Neutral Grip Alternating Rear Lateral Ra

Dumbbell One Arm Bench Fly

Dumbbell One Arm Floor Fly

Dumbbell One Arm Front Raise

Dumbbell One Arm Hammer Preacher Curl

Dumbbell One Arm Kickback

Dumbbell One Arm Lateral Raise

Dumbbell One Arm Low Fly

Dumbbell One Arm Reverse Fly With Support

Dumbbell One Arm Reverse Preacher Curl

Dumbbell One Arm Reverse Wrist Curl

Dumbbell One Arm Row Rack Support

Dumbbell One Arm Seated Neutral Wrist Curl

Dumbbell One Arm Shoulder Press

Dumbbell One Arm Side Lying Bench Press

Dumbbell One Arm Snatch

Dumbbell One Arm Snatch Left

Dumbbell One Arm Standing Curl

Dumbbell One Arm Standing Hammer Curl

Dumbbell One Arm Swing

Dumbbell One Arm Triceps Extension On Bench

Dumbbell One Arm Upright Row

Dumbbell One Arm Wide Grip Bench Press

Dumbbell One Arm Wrist Curl

Dumbbell One Arm Zottman Preacher Curl

Dumbbell Opposite 2 Point Bench Press

Dumbbell Opposite Reverse Lunge From Deficit

Dumbbell Over Bench Neutral Wrist Curl

Dumbbell Over Bench One Arm Neutral Wrist Curl

Dumbbell Over Bench One Arm Reverse Wrist Curl

Dumbbell Over Bench One Arm Wrist Curl

Dumbbell Over Bench Reverse Wrist Curl

Dumbbell Over Bench Wrist Curl

Dumbbell Overhead Crunch On Stability Ball

Dumbbell Overhead Lunge

Dumbbell Overhead Sit Up With Legs On Bench

Dumbbell Overhead Sit-Up

Dumbbell Overhead Split Squat

Dumbbell Overhead Squat

Dumbbell Palm Rotational Bent-Over Row

Dumbbell Palms-In Incline Bench Press

Dumbbell Plank Pass Through

Dumbbell Plank Pass Through Push Up

Dumbbell Plank Row

Dumbbell Plyo Squat

Dumbbell Military Press Russian Twist

Dumbbell Narrow Squat

Dumbbell Narrow Squat Lunge

Dumbbell Neutral Grip Alternating Rear Lateral Ra

Dumbbell One Arm Bench Fly

Dumbbell One Arm Floor Fly

Dumbbell One Arm Front Raise

Dumbbell One Arm Hammer Preacher Curl

Dumbbell One Arm Kickback

Dumbbell One Arm Lateral Raise

Dumbbell One Arm Low Fly

Dumbbell One Arm Reverse Fly With Support

Dumbbell One Arm Reverse Preacher Curl

Dumbbell One Arm Reverse Wrist Curl

Dumbbell One Arm Row Rack Support

Dumbbell One Arm Seated Neutral Wrist Curl

Dumbbell One Arm Shoulder Press

Dumbbell One Arm Side Lying Bench Press

Dumbbell One Arm Snatch

Dumbbell One Arm Snatch Left

Dumbbell One Arm Standing Curl

Dumbbell One Arm Standing Hammer Curl

Dumbbell One Arm Swing

Dumbbell One Arm Triceps Extension On Bench

Dumbbell One Arm Upright Row

Dumbbell One Arm Wide Grip Bench Press

Dumbbell One Arm Wrist Curl

Dumbbell One Arm Zottman Preacher Curl

Dumbbell Opposite 2 Point Bench Press

Dumbbell Opposite Reverse Lunge From Deficit

Dumbbell Over Bench Neutral Wrist Curl

Dumbbell Over Bench One Arm Neutral Wrist Curl