Equipment

Dumbbell Exercises

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

Page 14 of 16 · 730 total

Hyght Dumbbell Fly
Intermediate · pectorals
- Chest
- Shoulders
Incline Svend Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Inner Wrist Curl
Beginner · forearms
- Lower arms
Kettlebell Lateral Step-Up
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Kettlebell Standing Slingshots
Intermediate · deltoids and pectorals
- Back
- Chest
- Shoulders
- Waist
Kneeling Ankle Stretch
Beginner · calves
- Lower legs
Landmine Decline Single Arm Chest Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Lateral Step-Up With Knee Drive
Intermediate · adductors, calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Leg Raises Hold On Chair
Intermediate · abs and obliques
- Waist
Lever Belt Bulgarian Split Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Lever Bent Over Row Plate Loaded
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Lever Row Plate Loaded
Intermediate · lats and trapezius
- Back
- Lower back
- Upper arms
Lying Prone Shoulder Extension
Intermediate · triceps
- Back
- Shoulders
- Upper arms
Lying Prone T Raise
Beginner · deltoids and rhomboids
- Back
- Shoulders
- Upper arms
Lying Prone W Raise
Intermediate · pectorals and triceps
- Back
- Chest
- Upper arms
- Waist
Lying Prone Y Raise
Intermediate · deltoids
- Back
- Shoulders
Lying Supine Knee Extension
Beginner · quadriceps
- Lower legs
Negative Biceps Leg Concentration Curl
Intermediate · biceps
- Shoulders
- Upper arms
Neutral Wrist Roller
Beginner · forearms
- Lower arms
- Upper arms
One Arm Twisted Clean And Press
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Shoulders
- Upper legs
- Waist
One Leg Donkey Calf Raise
Beginner · calves
- Hips
- Lower legs
Plank Alternate Anti Gravity Pull Up
Advanced · abs, lats, and obliques
- Back
- Shoulders
- Upper arms
- Waist
Plank Push-Up Row
Advanced · abs, lats, obliques, pectorals, and trapezius
- Back
- Chest
- Lower arms
- Shoulders
- Upper arms
- Waist
Prone Incline YWAT
Beginner · trapezius
- Back
- Shoulders
- Upper arms
Pull Up With Bent Knee Between Chairs
Intermediate · lats and trapezius
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Push Up On A Chair
Beginner · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
PVC External Rotation
Intermediate · deltoids and rotator cuff
- Shoulders
- Upper arms
PVC Good Morning
Intermediate · glutes and hamstrings
- Back
- Lower legs
- Upper legs
- Waist
Reverse Wrist Curl
Intermediate · forearms
- Lower arms
Seated Biceps Curl On Chair
Beginner · biceps
- Upper arms
Seated Leg Kick On A Chair
Beginner · abs and quadriceps
- Lower legs
- Upper legs
Seated Side Bend With Arm Up On Chair
Beginner · abs and obliques
- Waist
Seated Side Leg Lift On Chair
Beginner · glutes
- Lower legs
Seated Side To Side Leg Raise Crunch On Floor
Intermediate · abs and obliques
- Waist
Seated Single Leg Curl On Chair
Intermediate · hamstrings
- Lower legs
Seated Single Leg Half Circle
Intermediate · abs and obliques
- Lower legs
Seated Stick Pass Around Stretch
Beginner · deltoids and pectorals
- Back
- Shoulders
Side And Front In Out
Intermediate · abs and obliques
- Lower legs
- Upper legs
- Waist
Single Arm Overhead Dumbbell Squat
Advanced · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Single Leg Push Off
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Sit-Up With Chair Assisted
Intermediate · abs
- Waist
Sitting Floor Side To Side Leg Raise In Out Crunch
Intermediate · abs and obliques
- Upper legs
- Waist
Sitting Side Bend On A Chair
Beginner · obliques
- Waist
Sitting Side Step Tuck On A Padded Stool
Intermediate · quadriceps
- Waist
Sled Alternating Single Leg Negativ Press
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Sledge Hammer
Intermediate · biceps, deltoids, erector spinae, lats, pectorals, and triceps
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Spell Caster
Intermediate · abs, deltoids, and obliques
- Core
Split Squat A Padded Stool Supported
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs

← Browse the full exercise library

Hyght Dumbbell Fly

Incline Svend Press

Inner Wrist Curl

Kettlebell Lateral Step-Up

Kettlebell Standing Slingshots

Kneeling Ankle Stretch

Landmine Decline Single Arm Chest Press

Lateral Step-Up With Knee Drive

Leg Raises Hold On Chair

Lever Belt Bulgarian Split Squat

Lever Bent Over Row Plate Loaded

Lever Row Plate Loaded

Lying Prone Shoulder Extension

Lying Prone T Raise

Lying Prone W Raise

Lying Prone Y Raise

Lying Supine Knee Extension

Negative Biceps Leg Concentration Curl

Neutral Wrist Roller

One Arm Twisted Clean And Press

One Leg Donkey Calf Raise

Plank Alternate Anti Gravity Pull Up

Plank Push-Up Row

Prone Incline YWAT

Pull Up With Bent Knee Between Chairs

Push Up On A Chair

PVC External Rotation

PVC Good Morning

Reverse Wrist Curl

Seated Biceps Curl On Chair

Seated Leg Kick On A Chair

Seated Side Bend With Arm Up On Chair

Seated Side Leg Lift On Chair

Seated Side To Side Leg Raise Crunch On Floor

Seated Single Leg Curl On Chair

Seated Single Leg Half Circle

Seated Stick Pass Around Stretch

Side And Front In Out

Single Arm Overhead Dumbbell Squat

Single Leg Push Off

Sit-Up With Chair Assisted

Sitting Floor Side To Side Leg Raise In Out Crunch

Sitting Side Bend On A Chair

Sitting Side Step Tuck On A Padded Stool

Sled Alternating Single Leg Negativ Press

Sledge Hammer

Spell Caster

Split Squat A Padded Stool Supported

Hyght Dumbbell Fly

Incline Svend Press

Inner Wrist Curl

Kettlebell Lateral Step-Up

Kettlebell Standing Slingshots

Kneeling Ankle Stretch

Landmine Decline Single Arm Chest Press

Lateral Step-Up With Knee Drive

Leg Raises Hold On Chair

Lever Belt Bulgarian Split Squat

Lever Bent Over Row Plate Loaded

Lever Row Plate Loaded

Lying Prone Shoulder Extension

Lying Prone T Raise

Lying Prone W Raise

Lying Prone Y Raise

Lying Supine Knee Extension

Negative Biceps Leg Concentration Curl

Neutral Wrist Roller

One Arm Twisted Clean And Press

One Leg Donkey Calf Raise

Plank Alternate Anti Gravity Pull Up

Plank Push-Up Row

Prone Incline YWAT

Pull Up With Bent Knee Between Chairs

Push Up On A Chair

PVC External Rotation

PVC Good Morning

Reverse Wrist Curl

Seated Biceps Curl On Chair

Seated Leg Kick On A Chair

Seated Side Bend With Arm Up On Chair