Equipment

Dumbbell Exercises

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

Page 15 of 16 · 730 total

Squat Mobilization
Beginner · glutes and quadriceps
- Lower legs
- Upper legs
- Waist
Standing Bent Knee Alternating Calf Raise with a Calf Block
Intermediate · calves
- Lower legs
- Upper legs
Standing Forward Bent Twist
Beginner · erector spinae and obliques
- Waist
Standing Single Leg Hip Swirl With Chair Support
Beginner · glutes
- Lower legs
- Shoulders
- Upper legs
- Waist
Standing United Biceps Curl
Intermediate · biceps
- Upper arms
Step Up On Box
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Step Up On Chair
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Step Up With Knee Drive
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Stick Assisted Lying Shoulder External Rotation
Beginner · rotator cuff
- Back
- Shoulders
- Upper arms
Stick Bent Over Pronated Grip Row
Beginner · lats and trapezius
- Back
- Lower arms
- Shoulders
- Upper arms
Stick Side Bend Stretch
Beginner · obliques
- Waist
Stick Side To Front Bend Stretch
Beginner · glutes, hamstrings, and trapezius
- Back
- Upper legs
Stick Sitting Side To Side Bend
Beginner · abs and obliques
- Waist
Stick Sitting Side To Side Twist
Intermediate · abs and obliques
- Waist
Stick Standing Front Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Stick Standing Rear Delt Raise
Beginner · deltoids
- Back
- Shoulders
Stick Standing Torso Twist
Beginner · obliques
- Waist
StrongMan Front Hold
Intermediate · biceps and forearms
- Back
- Shoulders
- Upper arms
Thumb Mobility
Intermediate · forearms
- Upper arms
- Waist
Torque Tank Push
Intermediate · calves, deltoids, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist
Weighted Bag Good Morning
Intermediate · glutes and hamstrings
- Lower legs
- Waist
Weighted Bar Standing Lateral Raise
Intermediate · deltoids
- Shoulders
Weighted Captains Chair Leg Raise
Advanced · abs and obliques
- Lower legs
Weighted Counterbalanced Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Weighted Crunch
Intermediate · abs and obliques
- Waist
Weighted Decline Sit-Up
Intermediate · abs
- Waist
Weighted Decline Twist Sit Up
Intermediate · abs and obliques
- Waist
Weighted Donkey Kickback
Intermediate · glutes and hamstrings
- Lower legs
Weighted Dumbbell Bridge March
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist
Weighted Dumbbell Crunch Hands Overhead
Intermediate · abs and obliques
- Upper legs
- Waist
Weighted Dumbbell Kneeling Sissy Squat
Intermediate · quadriceps
- Upper legs
- Waist
Weighted Dumbbell Lying Flat Hip Raise
Intermediate · abs and obliques
- Waist
Weighted Dumbbell Lying Knee Raise
Intermediate · abs and obliques
- Upper legs
- Waist
Weighted Dumbbell Shoulder Pendulum
Intermediate · deltoids
- Back
- Chest
- Lower arms
- Shoulders
- Upper arms
- Waist
Weighted Front Raise Hold
Intermediate · deltoids
- Shoulders
- Upper arms
Weighted Full Can Exercise
Intermediate · deltoids
- Shoulders
- Upper arms
Weighted Hanging Straight Leg Raise
Advanced · abs and obliques
- Upper legs
- Waist
Weighted Lunge With Swing
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Weighted Lying Leg Raise
Intermediate · abs and obliques
- Waist
Weighted Lying Leg Raise Flat Bench
Intermediate · abs and obliques
- Waist
Weighted Lying Neck Extension
Intermediate · erector spinae
- Back
- Waist
Weighted Overhead Crunch On Stability Ball
Intermediate · abs and obliques
- Waist
Weighted Plate Bench Press
Beginner · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Weighted Plate LU Raise
Intermediate · deltoids
- Shoulders
Weighted Plate Pinch Curl
Intermediate · biceps
- Upper arms
Weighted Plate Standing Biceps Curl
Intermediate · biceps
- Upper arms
Weighted Plate Standing Lateral Raise
Intermediate · deltoids
- Shoulders
Weighted Plate Tibialis Anterior Curl
Intermediate · tibialis
- Lower legs

← Browse the full exercise library

Squat Mobilization

Standing Bent Knee Alternating Calf Raise with a Calf Block

Standing Forward Bent Twist

Standing Single Leg Hip Swirl With Chair Support

Standing United Biceps Curl

Step Up On Box

Step Up On Chair

Step Up With Knee Drive

Stick Assisted Lying Shoulder External Rotation

Stick Bent Over Pronated Grip Row

Stick Side Bend Stretch

Stick Side To Front Bend Stretch

Stick Sitting Side To Side Bend

Stick Sitting Side To Side Twist

Stick Standing Front Raise

Stick Standing Rear Delt Raise

Stick Standing Torso Twist

StrongMan Front Hold

Thumb Mobility

Torque Tank Push

Weighted Bag Good Morning

Weighted Bar Standing Lateral Raise

Weighted Captains Chair Leg Raise

Weighted Counterbalanced Squat

Weighted Crunch

Weighted Decline Sit-Up

Weighted Decline Twist Sit Up

Weighted Donkey Kickback

Weighted Dumbbell Bridge March

Weighted Dumbbell Crunch Hands Overhead

Weighted Dumbbell Kneeling Sissy Squat

Weighted Dumbbell Lying Flat Hip Raise

Weighted Dumbbell Lying Knee Raise

Weighted Dumbbell Shoulder Pendulum

Weighted Front Raise Hold

Weighted Full Can Exercise

Weighted Hanging Straight Leg Raise

Weighted Lunge With Swing

Weighted Lying Leg Raise

Weighted Lying Leg Raise Flat Bench

Weighted Lying Neck Extension

Weighted Overhead Crunch On Stability Ball

Weighted Plate Bench Press

Weighted Plate LU Raise

Weighted Plate Pinch Curl

Weighted Plate Standing Biceps Curl

Weighted Plate Standing Lateral Raise

Weighted Plate Tibialis Anterior Curl

Squat Mobilization

Standing Bent Knee Alternating Calf Raise with a Calf Block

Standing Forward Bent Twist

Standing Single Leg Hip Swirl With Chair Support

Standing United Biceps Curl

Step Up On Box

Step Up On Chair

Step Up With Knee Drive

Stick Assisted Lying Shoulder External Rotation

Stick Bent Over Pronated Grip Row

Stick Side Bend Stretch

Stick Side To Front Bend Stretch

Stick Sitting Side To Side Bend

Stick Sitting Side To Side Twist

Stick Standing Front Raise

Stick Standing Rear Delt Raise

Stick Standing Torso Twist

StrongMan Front Hold

Thumb Mobility

Torque Tank Push

Weighted Bag Good Morning

Weighted Bar Standing Lateral Raise

Weighted Captains Chair Leg Raise

Weighted Counterbalanced Squat

Weighted Crunch

Weighted Decline Sit-Up

Weighted Decline Twist Sit Up

Weighted Donkey Kickback

Weighted Dumbbell Bridge March

Weighted Dumbbell Crunch Hands Overhead

Weighted Dumbbell Kneeling Sissy Squat

Weighted Dumbbell Lying Flat Hip Raise