Equipment

Dumbbell Exercises

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

Page 2 of 16 · 730 total

Dumbbell Around Pullover
Intermediate · lats and pectorals
- Back
- Chest
Dumbbell Assisted Bulgarian Split Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Banded Hip Thrust
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Banded Single Leg Hip Thrust
Intermediate · glutes
- Lower legs
- Upper legs
Dumbbell Bar Grip Sumo Squat
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Bear Crawl Push Up
Advanced · glutes, pectorals, and quadriceps
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Bear Plank Alternating Row
Intermediate · abs, lats, obliques, quadriceps, and trapezius
- Upper legs
- Waist
Dumbbell Behind Back Finger Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Bench Seated Press
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
Dumbbell Bench Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Bench Supported External Rotation
Intermediate · rotator cuff
- Back
- Shoulders
Dumbbell Bent Arm Lateral Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Bent Over Alternate Rear Delt Fly
Intermediate · deltoids and rhomboids
- Back
- Shoulders
- Upper legs
Dumbbell Bent Over Curl
Intermediate · biceps
- Back
- Upper arms
Dumbbell Bent Over External Rotation
Intermediate · deltoids
- Back
Dumbbell Bent Over Face Pull
Intermediate · trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Bent Over Reverse Fly To Hammer Curl
Intermediate · biceps and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Bent Over Reverse Raise Skier
Intermediate · erector spinae, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Bent Over Row Against Wall
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Bent Over Scapula Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
Dumbbell Bent Over Twisting Row
Intermediate · lats and trapezius
- Back
- Shoulders
Dumbbell Bent Over Wide Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Bent Over Y Raise
Intermediate · rhomboids and trapezius
- Back
- Shoulders
Dumbbell Bent-Over Reverse Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Bent-Over Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Biceps Curl
Intermediate · biceps
- Upper arms
Dumbbell Biceps Curl Reverse
Intermediate · biceps
- Upper arms
Dumbbell Biceps Curl Squat
Intermediate · biceps, glutes, hamstrings, and quadriceps
- Legs
Dumbbell Biceps Curl With Arm Blaster
Intermediate · biceps
- Upper arms
Dumbbell Biceps Curl With Overhead Extension On Stability Ball
Intermediate · biceps and triceps
- Shoulders
- Upper arms
Dumbbell Bosu Ball Goblet Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Bosu Ball Single Leg Deadlift
Advanced · calves, erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Dumbbell Bulgarian Split Squat From Deficit
Advanced · glutes, hamstrings, and quadriceps
- Hips
- Lower legs
- Upper legs
Dumbbell Bulgarian Split Squat With Support
Intermediate · glutes, hamstrings, and quadriceps
- Hips
- Lower legs
- Upper legs
Dumbbell Burpee
Intermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Change Lateral Raise Curtsey Lunge
Intermediate · glutes and quadriceps
- Hips
- Lower legs
- Upper legs
Dumbbell Change Plyo Side Lunge
Advanced · glutes, hamstrings, and quadriceps
- Lower legs
Dumbbell Chest Supported Lateral Raises
Intermediate · deltoids
- Shoulders
Dumbbell Clean
Intermediate · biceps, deltoids, glutes, hamstrings, quadriceps, and triceps
- Shoulders
- Upper arms
- Upper legs
Dumbbell Clean And Press
Advanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Close-Grip Curl
Intermediate · biceps
- Upper arms
Dumbbell Close-Grip Press
Beginner · triceps
- Back
- Chest
- Upper arms
Dumbbell Concentration Curl
Beginner · biceps
- Upper arms
Dumbbell Contralateral Glute Bridge Single Arm Chest Press
Advanced · glutes, hamstrings, and pectorals
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Cossack Squats
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Cross Body Hammer Curl
Intermediate · biceps
- Upper arms
Dumbbell Cross Romanian Deadlift
Intermediate · glutes, hamstrings, and trapezius
- Back
- Hips
- Lower legs

← Browse the full exercise library

Dumbbell Around Pullover

Dumbbell Assisted Bulgarian Split Squat

Dumbbell Banded Hip Thrust

Dumbbell Banded Single Leg Hip Thrust

Dumbbell Bar Grip Sumo Squat

Dumbbell Bear Crawl Push Up

Dumbbell Bear Plank Alternating Row

Dumbbell Behind Back Finger Curl

Dumbbell Bench Press

Dumbbell Bench Seated Press

Dumbbell Bench Squat

Dumbbell Bench Supported External Rotation

Dumbbell Bent Arm Lateral Raise

Dumbbell Bent Over Alternate Rear Delt Fly

Dumbbell Bent Over Curl

Dumbbell Bent Over External Rotation

Dumbbell Bent Over Face Pull

Dumbbell Bent Over Reverse Fly To Hammer Curl

Dumbbell Bent Over Reverse Raise Skier

Dumbbell Bent Over Row Against Wall

Dumbbell Bent Over Scapula Row

Dumbbell Bent Over Twisting Row

Dumbbell Bent Over Wide Row

Dumbbell Bent Over Y Raise

Dumbbell Bent-Over Reverse Row

Dumbbell Bent-Over Row

Dumbbell Biceps Curl

Dumbbell Biceps Curl Reverse

Dumbbell Biceps Curl Squat

Dumbbell Biceps Curl With Arm Blaster

Dumbbell Biceps Curl With Overhead Extension On Stability Ball

Dumbbell Bosu Ball Goblet Squat

Dumbbell Bosu Ball Single Leg Deadlift

Dumbbell Bulgarian Split Squat From Deficit

Dumbbell Bulgarian Split Squat With Support

Dumbbell Burpee

Dumbbell Change Lateral Raise Curtsey Lunge

Dumbbell Change Plyo Side Lunge

Dumbbell Chest Supported Lateral Raises

Dumbbell Clean

Dumbbell Clean And Press

Dumbbell Close-Grip Curl

Dumbbell Close-Grip Press

Dumbbell Concentration Curl

Dumbbell Contralateral Glute Bridge Single Arm Chest Press

Dumbbell Cossack Squats

Dumbbell Cross Body Hammer Curl

Dumbbell Cross Romanian Deadlift

Dumbbell Around Pullover

Dumbbell Assisted Bulgarian Split Squat

Dumbbell Banded Hip Thrust

Dumbbell Banded Single Leg Hip Thrust

Dumbbell Bar Grip Sumo Squat

Dumbbell Bear Crawl Push Up

Dumbbell Bear Plank Alternating Row

Dumbbell Behind Back Finger Curl

Dumbbell Bench Press

Dumbbell Bench Seated Press

Dumbbell Bench Squat

Dumbbell Bench Supported External Rotation

Dumbbell Bent Arm Lateral Raise

Dumbbell Bent Over Alternate Rear Delt Fly

Dumbbell Bent Over Curl

Dumbbell Bent Over External Rotation

Dumbbell Bent Over Face Pull

Dumbbell Bent Over Reverse Fly To Hammer Curl

Dumbbell Bent Over Reverse Raise Skier

Dumbbell Bent Over Row Against Wall

Dumbbell Bent Over Scapula Row

Dumbbell Bent Over Twisting Row

Dumbbell Bent Over Wide Row

Dumbbell Bent Over Y Raise

Dumbbell Bent-Over Reverse Row

Dumbbell Bent-Over Row

Dumbbell Biceps Curl

Dumbbell Biceps Curl Reverse

Dumbbell Biceps Curl Squat

Dumbbell Biceps Curl With Arm Blaster

Dumbbell Biceps Curl With Overhead Extension On Stability Ball

Dumbbell Bosu Ball Goblet Squat