Equipment

Dumbbell Exercises

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

Page 3 of 16 · 730 total

Dumbbell Crunch Hold With Legs Off
Intermediate · abs and obliques
- Waist
Dumbbell Cuban Press
Intermediate · deltoids and triceps
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Curl Press Extension
Intermediate · biceps, lats, and pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Curtsey Lunge
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Deadlift
Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Lower legs
- Upper legs
- Waist
Dumbbell Decline Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Decline Fly
Intermediate · pectorals
- Chest
Dumbbell Decline Hammer Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Decline Lying Leg Curl
Intermediate · hamstrings
- Lower legs
Dumbbell Decline One Arm Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Decline One Arm Hammer Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Decline Overhead Sit-Up
Intermediate · abs
- Waist
Dumbbell Decline Pullover
Intermediate · lats
- Back
- Chest
- Shoulders
Dumbbell Decline Shrug
Intermediate · trapezius
- Back
Dumbbell Decline Sit-Up
Intermediate · abs and obliques
- Waist
Dumbbell Decline Triceps Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Decline Twist Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Deep Push-Up And Renegade Row
Advanced · lats, pectorals, and trapezius
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Devils Press
Advanced · glutes, hamstrings, pectorals, quadriceps, and trapezius
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Drag Bicep Curl
Beginner · biceps
- Shoulders
- Upper arms
Dumbbell Drag Curl
Beginner · biceps
- Lower arms
- Upper arms
Dumbbell Drive Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Elevated Heel Front Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Elevated Heel Goblet Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Empty Can Exercise
Beginner · deltoids and rotator cuff
- Shoulders
- Upper arms
Dumbbell External Rotation
Intermediate · deltoids, lats, and rotator cuff
- Shoulders
- Upper arms
Dumbbell Face Down Lying Shoulder Press
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
Dumbbell Farmers Carry
Intermediate · erector spinae, forearms, glutes, grip muscles, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Finger Curls
Intermediate · forearms
- Lower arms
- Upper arms
Dumbbell Floor Fly
Beginner · pectorals
- Chest
Dumbbell Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Fly On Exercise Ball
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Frog Hip Thrust
Intermediate · glutes and hamstrings
- Lower legs
- Upper legs
- Waist
Dumbbell Front Hand To Hand Single Leg Balance
Intermediate · abs, deltoids, glutes, obliques, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Front Plank Arm Leg Raise
Intermediate · abs, erector spinae, and obliques
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Front Plank Arm Raise
Intermediate · abs, deltoids, and obliques
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Front Rack Lunge
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Front Raise Shoulders Press Combo
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Front Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Full Front Raise Catch
Intermediate · abs and deltoids
- Shoulders
- Upper arms
Dumbbell Full Swing
Advanced · erector spinae, glutes, and hamstrings
- Legs
- Shoulders
Dumbbell Glute Bridge
Intermediate · glutes and hamstrings
- Lower legs
- Waist
Dumbbell Glute Bridge Chest Press
Intermediate · glutes, hamstrings, and pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Glute Bridge Single Arm Chest Press
Intermediate · glutes, hamstrings, and pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Glute Bridge Skull Crusher
Intermediate · glutes, hamstrings, and triceps
- Lower arms
- Lower legs
- Upper arms
- Waist
Dumbbell Goblet 2 Sec Hold Squat
Beginner · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Goblet Bulgarian Split Squat
Intermediate · glutes and quadriceps
- Lower legs
- Upper legs

← Browse the full exercise library

Dumbbell Crunch Hold With Legs Off

Dumbbell Cuban Press

Dumbbell Curl Press Extension

Dumbbell Curtsey Lunge

Dumbbell Deadlift

Dumbbell Decline Bench Press

Dumbbell Decline Fly

Dumbbell Decline Hammer Press

Dumbbell Decline Lying Leg Curl

Dumbbell Decline One Arm Fly

Dumbbell Decline One Arm Hammer Press

Dumbbell Decline Overhead Sit-Up

Dumbbell Decline Pullover

Dumbbell Decline Shrug

Dumbbell Decline Sit-Up

Dumbbell Decline Triceps Extension

Dumbbell Decline Twist Fly

Dumbbell Deep Push-Up And Renegade Row

Dumbbell Devils Press

Dumbbell Drag Bicep Curl

Dumbbell Drag Curl

Dumbbell Drive Front Raise

Dumbbell Elevated Heel Front Squat

Dumbbell Elevated Heel Goblet Squat

Dumbbell Empty Can Exercise

Dumbbell External Rotation

Dumbbell Face Down Lying Shoulder Press

Dumbbell Farmers Carry

Dumbbell Finger Curls

Dumbbell Floor Fly

Dumbbell Fly

Dumbbell Fly On Exercise Ball

Dumbbell Frog Hip Thrust

Dumbbell Front Hand To Hand Single Leg Balance

Dumbbell Front Plank Arm Leg Raise

Dumbbell Front Plank Arm Raise

Dumbbell Front Rack Lunge

Dumbbell Front Raise

Dumbbell Front Raise Shoulders Press Combo

Dumbbell Front Squat

Dumbbell Full Front Raise Catch

Dumbbell Full Swing

Dumbbell Glute Bridge

Dumbbell Glute Bridge Chest Press

Dumbbell Glute Bridge Single Arm Chest Press

Dumbbell Glute Bridge Skull Crusher

Dumbbell Goblet 2 Sec Hold Squat

Dumbbell Goblet Bulgarian Split Squat

Dumbbell Crunch Hold With Legs Off

Dumbbell Cuban Press

Dumbbell Curl Press Extension

Dumbbell Curtsey Lunge

Dumbbell Deadlift

Dumbbell Decline Bench Press

Dumbbell Decline Fly

Dumbbell Decline Hammer Press

Dumbbell Decline Lying Leg Curl

Dumbbell Decline One Arm Fly

Dumbbell Decline One Arm Hammer Press

Dumbbell Decline Overhead Sit-Up

Dumbbell Decline Pullover

Dumbbell Decline Shrug

Dumbbell Decline Sit-Up

Dumbbell Decline Triceps Extension

Dumbbell Decline Twist Fly

Dumbbell Deep Push-Up And Renegade Row

Dumbbell Devils Press

Dumbbell Drag Bicep Curl

Dumbbell Drag Curl

Dumbbell Drive Front Raise

Dumbbell Elevated Heel Front Squat

Dumbbell Elevated Heel Goblet Squat

Dumbbell Empty Can Exercise

Dumbbell External Rotation

Dumbbell Face Down Lying Shoulder Press

Dumbbell Farmers Carry

Dumbbell Finger Curls

Dumbbell Floor Fly

Dumbbell Fly

Dumbbell Fly On Exercise Ball