Equipment

Dumbbell Exercises

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

Page 11 of 16 · 730 total

Dumbbell Single Leg Glute Bridge
Intermediate · glutes and hamstrings
- Hips
- Lower legs
- Waist
Dumbbell Single Leg Hip Thrust
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist
Dumbbell Single Leg Hyperextension
Intermediate · glutes and hamstrings
- Back
- Hips
- Lower legs
Dumbbell Single Leg Romanian Deadlift
Intermediate · calves, glutes, and hamstrings
- Back
- Hips
- Lower legs
Dumbbell Single Leg Romanian Deadlift Leg Raise
Intermediate · glutes, hamstrings, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Dumbbell Single Leg Split Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Leg Split Squat With Low Box
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Leg Split Squat With The Ring
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Leg Squat
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Leg Squat With Support Pistol
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Leg Standing Shoulder Press
Intermediate · deltoids, glutes, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Single Leg Step-Up
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Power Clean
Intermediate · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, and trapezius
- Legs
Dumbbell Single Power Clean And Jerk
Advanced · calves, deltoids, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Sit Up
Intermediate · abs and obliques
- Waist
Dumbbell Sit Up To Press
Intermediate · abs, deltoids, and obliques
- Waist
Dumbbell Sitting Good Morning
Intermediate · glutes, hamstrings, and trapezius
- Lower legs
- Upper legs
- Waist
Dumbbell Sitting Leg Extension
Intermediate · quadriceps
- Lower legs
- Upper legs
Dumbbell Sliding Rear Lunge Single Arm Press
Intermediate · calves, deltoids, glutes, hamstrings, and quadriceps
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Spider Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Spin
Intermediate · abs, deltoids, and obliques
- Shoulders
- Waist
Dumbbell Split Jump
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Split Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Split Squat Front Foot Elevated
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Split Stance Bent Over Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Dumbbell Split Stance Biceps Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Split Stance Single Arm Overhead Press
Intermediate · deltoids
- Shoulders
- Upper arms
- Waist
Dumbbell Sprinter Thrust Chest Press
Advanced · glutes, pectorals, and quadriceps
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
Dumbbell Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Squat Hold Calf Raise
Intermediate · calves, glutes, and quadriceps
- Lower legs
- Upper legs
Dumbbell Squat Lunges Jump Complex
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Squat Royalty Lunge
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Squat To Overhead Press
Intermediate · biceps, deltoids, glutes, hamstrings, quadriceps, and triceps
- Shoulders
- Upper arms
Dumbbell Squeeze Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Squeeze Press On Floor
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Staggered Stance Romanian Deadlift
Intermediate · glutes and hamstrings
- Back
- Hips
- Lower legs
Dumbbell Standing Alternate Overhead Press
Intermediate · deltoids
- Shoulders
Dumbbell Standing Alternate Raise
Intermediate · deltoids
- Back
- Shoulders
Dumbbell Standing Alternate Reverse Curl
Intermediate · biceps
- Upper arms
Dumbbell Standing Alternate Vertical Front Raises
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Standing Alternating Cross Raise
Intermediate · deltoids and pectorals
- Chest
- Shoulders
Dumbbell Standing Arms Rotate
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Standing Arnold Press
Intermediate · deltoids
- Back
- Chest
- Shoulders
- Upper arms
Dumbbell Standing Around World
Intermediate · deltoids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Standing Back Wrist Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Standing Behind Back Shoulders Press
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
Dumbbell Standing Bent Arm Lateral Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Standing Bent Over Two Arm Triceps Extension
Intermediate · triceps
- Back
- Upper arms

← Browse the full exercise library

Dumbbell Single Leg Glute Bridge

Dumbbell Single Leg Hip Thrust

Dumbbell Single Leg Hyperextension

Dumbbell Single Leg Romanian Deadlift

Dumbbell Single Leg Romanian Deadlift Leg Raise

Dumbbell Single Leg Split Squat

Dumbbell Single Leg Split Squat With Low Box

Dumbbell Single Leg Split Squat With The Ring

Dumbbell Single Leg Squat

Dumbbell Single Leg Squat With Support Pistol

Dumbbell Single Leg Standing Shoulder Press

Dumbbell Single Leg Step-Up

Dumbbell Single Power Clean

Dumbbell Single Power Clean And Jerk

Dumbbell Sit Up

Dumbbell Sit Up To Press

Dumbbell Sitting Good Morning

Dumbbell Sitting Leg Extension

Dumbbell Sliding Rear Lunge Single Arm Press

Dumbbell Spider Curl

Dumbbell Spin

Dumbbell Split Jump

Dumbbell Split Squat

Dumbbell Split Squat Front Foot Elevated

Dumbbell Split Stance Bent Over Row

Dumbbell Split Stance Biceps Curl

Dumbbell Split Stance Single Arm Overhead Press

Dumbbell Sprinter Thrust Chest Press

Dumbbell Squat

Dumbbell Squat Hold Calf Raise

Dumbbell Squat Lunges Jump Complex

Dumbbell Squat Royalty Lunge

Dumbbell Squat To Overhead Press

Dumbbell Squeeze Bench Press

Dumbbell Squeeze Press On Floor

Dumbbell Staggered Stance Romanian Deadlift

Dumbbell Standing Alternate Overhead Press

Dumbbell Standing Alternate Raise

Dumbbell Standing Alternate Reverse Curl

Dumbbell Standing Alternate Vertical Front Raises

Dumbbell Standing Alternating Cross Raise

Dumbbell Standing Arms Rotate

Dumbbell Standing Arnold Press

Dumbbell Standing Around World

Dumbbell Standing Back Wrist Curl

Dumbbell Standing Behind Back Shoulders Press

Dumbbell Standing Bent Arm Lateral Raise

Dumbbell Standing Bent Over Two Arm Triceps Extension

Dumbbell Single Leg Glute Bridge

Dumbbell Single Leg Hip Thrust

Dumbbell Single Leg Hyperextension

Dumbbell Single Leg Romanian Deadlift

Dumbbell Single Leg Romanian Deadlift Leg Raise

Dumbbell Single Leg Split Squat

Dumbbell Single Leg Split Squat With Low Box

Dumbbell Single Leg Split Squat With The Ring

Dumbbell Single Leg Squat

Dumbbell Single Leg Squat With Support Pistol

Dumbbell Single Leg Standing Shoulder Press

Dumbbell Single Leg Step-Up

Dumbbell Single Power Clean

Dumbbell Single Power Clean And Jerk

Dumbbell Sit Up

Dumbbell Sit Up To Press

Dumbbell Sitting Good Morning

Dumbbell Sitting Leg Extension

Dumbbell Sliding Rear Lunge Single Arm Press

Dumbbell Spider Curl

Dumbbell Spin

Dumbbell Split Jump

Dumbbell Split Squat

Dumbbell Split Squat Front Foot Elevated

Dumbbell Split Stance Bent Over Row

Dumbbell Split Stance Biceps Curl

Dumbbell Split Stance Single Arm Overhead Press

Dumbbell Sprinter Thrust Chest Press

Dumbbell Squat

Dumbbell Squat Hold Calf Raise

Dumbbell Squat Lunges Jump Complex

Dumbbell Squat Royalty Lunge