Equipment

Dumbbell Exercises

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

Page 8 of 16 · 730 total

Dumbbell Poliquin Lateral Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Powell Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Power Clean
Advanced · calves, glutes, hamstrings, quadriceps, and trapezius
- Hips
- Lower legs
- Shoulders
- Upper arms
- Upper legs
Dumbbell Preacher Curl
Intermediate · biceps
- Upper arms
Dumbbell Preacher Curl Over Exercise Ball
Intermediate · biceps
- Upper arms
Dumbbell Preacher Curl Turned Torso
Intermediate · biceps
- Upper arms
Dumbbell Preacher Hammer Curl
Intermediate · biceps
- Upper arms
Dumbbell Preacher Swing Curl
Beginner · biceps
- Upper arms
Dumbbell Press Squat
Intermediate · glutes, pectorals, and quadriceps
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Pronate-Grip Triceps Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Prone Alternate Hammer Curl
Beginner · biceps
- Upper arms
Dumbbell Prone Full Can Exercise
Intermediate · deltoids, pectorals, and triceps
- Back
- Shoulders
- Upper arms
Dumbbell Prone Incline Curl
Beginner · biceps
- Upper arms
Dumbbell Prone Incline Flexion Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Prone Incline Hammer Curl
Beginner · biceps
- Upper arms
Dumbbell Prone Incline Seal Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Prone Incline Twist Curl
Beginner · biceps
- Shoulders
- Upper arms
Dumbbell Prone Rear Delt Swing
Intermediate · deltoids
- Back
- Shoulders
- Upper arms
Dumbbell Prone Triceps Kickback
Beginner · triceps
- Chest
- Upper arms
- Waist
Dumbbell Prone W Raise
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
Dumbbell Pullover
Intermediate · lats and pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Pullover Hip Extension On Exercise Ball
Intermediate · lats and pectorals
- Back
- Chest
- Shoulders
- Waist
Dumbbell Pullover On Exercise Ball
Intermediate · lats and pectorals
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Pullover On Floor
Beginner · lats and pectorals
- Back
- Chest
- Shoulders
Dumbbell Pullover To Press Bridge
Intermediate · deltoids, pectorals, and triceps
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Push Jerk
Advanced · calves, deltoids, glutes, and quadriceps
- Lower legs
- Shoulders
- Upper legs
Dumbbell Push Press
Intermediate · deltoids and triceps
- Shoulders
- Upper arms
Dumbbell RDL Death March
Intermediate · calves, glutes, and hamstrings
- Back
- Hips
- Lower legs
Dumbbell Rear Delt Raise
Intermediate · deltoids
- Back
- Shoulders
Dumbbell Rear Delt Row
Intermediate · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Rear Fly
Beginner · deltoids, rhomboids, and trapezius
- Back
- Shoulders
Dumbbell Rear Lateral Raise
Intermediate · deltoids, rhomboids, and trapezius
- Back
- Shoulders
Dumbbell Rear Lateral Raise Support Head
Intermediate · deltoids
- Shoulders
Dumbbell Rear Lunge
Beginner · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Rear Lunge Biceps Curl
Intermediate · biceps, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
Dumbbell Rear Lunge To Single Arm Shoulders Press
Intermediate · calves, deltoids, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
Dumbbell Renegade Row
Intermediate · lats and trapezius
- Back
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Renegade Row On Stability Ball
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Renegade Row Walk
Intermediate · lats and trapezius
- Lower arms
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Reverse Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Reverse Fly
Intermediate · rhomboids and trapezius
- Back
Dumbbell Reverse Grip Biceps Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Reverse Grip Incline Bench Two Arm Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Reverse Hyperextension On Bench
Intermediate · glutes and hamstrings
- Back
- Hips
- Lower legs
Dumbbell Reverse Lunge From Deficit
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Reverse Preacher Curl
Intermediate · biceps
- Upper arms
Dumbbell Reverse Press On Floor
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Reverse Push-Up
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist

← Browse the full exercise library

Dumbbell Poliquin Lateral Raise

Dumbbell Powell Raise

Dumbbell Power Clean

Dumbbell Preacher Curl

Dumbbell Preacher Curl Over Exercise Ball

Dumbbell Preacher Curl Turned Torso

Dumbbell Preacher Hammer Curl

Dumbbell Preacher Swing Curl

Dumbbell Press Squat

Dumbbell Pronate-Grip Triceps Extension

Dumbbell Prone Alternate Hammer Curl

Dumbbell Prone Full Can Exercise

Dumbbell Prone Incline Curl

Dumbbell Prone Incline Flexion Row

Dumbbell Prone Incline Hammer Curl

Dumbbell Prone Incline Seal Row

Dumbbell Prone Incline Twist Curl

Dumbbell Prone Rear Delt Swing

Dumbbell Prone Triceps Kickback

Dumbbell Prone W Raise

Dumbbell Pullover

Dumbbell Pullover Hip Extension On Exercise Ball

Dumbbell Pullover On Exercise Ball

Dumbbell Pullover On Floor

Dumbbell Pullover To Press Bridge

Dumbbell Push Jerk

Dumbbell Push Press

Dumbbell RDL Death March

Dumbbell Rear Delt Raise

Dumbbell Rear Delt Row

Dumbbell Rear Fly

Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise Support Head

Dumbbell Rear Lunge

Dumbbell Rear Lunge Biceps Curl

Dumbbell Rear Lunge To Single Arm Shoulders Press

Dumbbell Renegade Row

Dumbbell Renegade Row On Stability Ball

Dumbbell Renegade Row Walk

Dumbbell Reverse Bench Press

Dumbbell Reverse Fly

Dumbbell Reverse Grip Biceps Curl

Dumbbell Reverse Grip Incline Bench Two Arm Row

Dumbbell Reverse Hyperextension On Bench

Dumbbell Reverse Lunge From Deficit

Dumbbell Reverse Preacher Curl

Dumbbell Reverse Press On Floor

Dumbbell Reverse Push-Up

Dumbbell Poliquin Lateral Raise

Dumbbell Powell Raise

Dumbbell Power Clean

Dumbbell Preacher Curl

Dumbbell Preacher Curl Over Exercise Ball

Dumbbell Preacher Curl Turned Torso

Dumbbell Preacher Hammer Curl

Dumbbell Preacher Swing Curl

Dumbbell Press Squat

Dumbbell Pronate-Grip Triceps Extension

Dumbbell Prone Alternate Hammer Curl

Dumbbell Prone Full Can Exercise

Dumbbell Prone Incline Curl

Dumbbell Prone Incline Flexion Row

Dumbbell Prone Incline Hammer Curl

Dumbbell Prone Incline Seal Row

Dumbbell Prone Incline Twist Curl

Dumbbell Prone Rear Delt Swing

Dumbbell Prone Triceps Kickback

Dumbbell Prone W Raise

Dumbbell Pullover

Dumbbell Pullover Hip Extension On Exercise Ball

Dumbbell Pullover On Exercise Ball

Dumbbell Pullover On Floor

Dumbbell Pullover To Press Bridge

Dumbbell Push Jerk

Dumbbell Push Press

Dumbbell RDL Death March

Dumbbell Rear Delt Raise

Dumbbell Rear Delt Row

Dumbbell Rear Fly

Dumbbell Rear Lateral Raise