Equipment

Dumbbell Exercises

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

Page 9 of 16 · 730 total

Dumbbell Reverse Spider Curl
Intermediate · biceps
- Upper arms
Dumbbell Reverse Wrist Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Rollout
Intermediate · abs, lats, and obliques
- Waist
Dumbbell Romanian Deadlift
Intermediate · erector spinae, glutes, and hamstrings
- Lower legs
- Waist
Dumbbell Romanian Deadlift To Bent Over Row
Intermediate · glutes, hamstrings, and trapezius
- Back
- Lower legs
Dumbbell Romanian Deadlift To Squat
Intermediate · glutes and hamstrings
- Lower legs
- Upper legs
Dumbbell Rotational Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Row With Chest Supported
Intermediate · lats, rhomboids, and trapezius
- Back
Dumbbell Russian Twist
Intermediate · abs and obliques
- Waist
Dumbbell Russian Twist Boat Row
Intermediate · abs, lats, obliques, and trapezius
- Waist
Dumbbell Russian Twist Close Grip Shoulder Press Sit-Up
Advanced · abs, deltoids, obliques, and triceps
- Waist
Dumbbell Russian Twist To Single Arm Press
Intermediate · abs, deltoids, and obliques
- Waist
Dumbbell Russian Twist with Legs Elevated
Intermediate · abs and obliques
- Waist
Dumbbell Russian Twist With Legs Supported
Intermediate · abs and obliques
- Waist
Dumbbell Scott Press 360 Degrees
Intermediate · deltoids and serratus anterior
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Alternate Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Alternate Overhead Triceps Extension
Beginner · triceps
- Shoulders
- Upper arms
Dumbbell Seated Alternate Press
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
Dumbbell Seated Alternate Shoulder Press
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
Dumbbell Seated Alternating Lateral Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Around The World
Intermediate · deltoids and pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Seated Bench Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Seated Bent Arm Lateral Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Bent Arm Lateral Raise To Triceps
Intermediate · deltoids and triceps
- Chest
- Shoulders
- Upper arms
Dumbbell Seated Bent Over Rear Delt Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Bent Over Row And Fly On Chair
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Bicep Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Seated Calf Raise
Intermediate · calves
- Lower legs
Dumbbell Seated Close Grip Press
Intermediate · triceps
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Cuban Press
Intermediate · deltoids, pectorals, and triceps
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Curl
Intermediate · biceps
- Upper arms
Dumbbell Seated Double Concentration Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Seated Drag Curl
Intermediate · biceps and deltoids
- Shoulders
- Upper arms
Dumbbell Seated External Rotation
Beginner · rotator cuff
- Shoulders
- Upper arms
Dumbbell Seated Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Front Raise With Twist
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Half Circle Front Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Hammer Curl
Intermediate · biceps
- Upper arms
Dumbbell Seated Hyght Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Seated Inner Biceps Curl
Beginner · biceps
- Shoulders
- Upper arms
Dumbbell Seated Kickback
Beginner · triceps
- Back
- Upper arms
Dumbbell Seated Lateral Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Military Hold Alternate Leg Raise On Floor
Intermediate · abs, deltoids, and obliques
- Shoulders
- Upper legs
Dumbbell Seated Military Press In Out Leg Raise On Floor
Intermediate · abs, deltoids, and obliques
- Shoulders
- Upper legs
- Waist
Dumbbell Seated Neutral Wrist Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Seated One Leg Calf Raise Hammer Grip
Intermediate · calves
- Lower legs
Dumbbell Seated Palms Up Wrist Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Seated Preacher Curl
Intermediate · biceps
- Upper arms

← Browse the full exercise library

Dumbbell Reverse Spider Curl

Dumbbell Reverse Wrist Curl

Dumbbell Rollout

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift To Bent Over Row

Dumbbell Romanian Deadlift To Squat

Dumbbell Rotational Bench Press

Dumbbell Row With Chest Supported

Dumbbell Russian Twist

Dumbbell Russian Twist Boat Row

Dumbbell Russian Twist Close Grip Shoulder Press Sit-Up

Dumbbell Russian Twist To Single Arm Press

Dumbbell Russian Twist with Legs Elevated

Dumbbell Russian Twist With Legs Supported

Dumbbell Scott Press 360 Degrees

Dumbbell Seated Alternate Front Raise

Dumbbell Seated Alternate Overhead Triceps Extension

Dumbbell Seated Alternate Press

Dumbbell Seated Alternate Shoulder Press

Dumbbell Seated Alternating Lateral Raise

Dumbbell Seated Around The World

Dumbbell Seated Bench Extension

Dumbbell Seated Bent Arm Lateral Raise

Dumbbell Seated Bent Arm Lateral Raise To Triceps

Dumbbell Seated Bent Over Rear Delt Row

Dumbbell Seated Bent Over Row And Fly On Chair

Dumbbell Seated Bicep Curl

Dumbbell Seated Calf Raise

Dumbbell Seated Close Grip Press

Dumbbell Seated Cuban Press

Dumbbell Seated Curl

Dumbbell Seated Double Concentration Curl

Dumbbell Seated Drag Curl

Dumbbell Seated External Rotation

Dumbbell Seated Front Raise

Dumbbell Seated Front Raise With Twist

Dumbbell Seated Half Circle Front Raise

Dumbbell Seated Hammer Curl

Dumbbell Seated Hyght Fly

Dumbbell Seated Inner Biceps Curl

Dumbbell Seated Kickback

Dumbbell Seated Lateral Raise

Dumbbell Seated Military Hold Alternate Leg Raise On Floor

Dumbbell Seated Military Press In Out Leg Raise On Floor

Dumbbell Seated Neutral Wrist Curl

Dumbbell Seated One Leg Calf Raise Hammer Grip

Dumbbell Seated Palms Up Wrist Curl

Dumbbell Seated Preacher Curl

Dumbbell Reverse Spider Curl

Dumbbell Reverse Wrist Curl

Dumbbell Rollout

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift To Bent Over Row

Dumbbell Romanian Deadlift To Squat

Dumbbell Rotational Bench Press

Dumbbell Row With Chest Supported

Dumbbell Russian Twist

Dumbbell Russian Twist Boat Row

Dumbbell Russian Twist Close Grip Shoulder Press Sit-Up

Dumbbell Russian Twist To Single Arm Press

Dumbbell Russian Twist with Legs Elevated

Dumbbell Russian Twist With Legs Supported

Dumbbell Scott Press 360 Degrees

Dumbbell Seated Alternate Front Raise

Dumbbell Seated Alternate Overhead Triceps Extension

Dumbbell Seated Alternate Press

Dumbbell Seated Alternate Shoulder Press

Dumbbell Seated Alternating Lateral Raise

Dumbbell Seated Around The World

Dumbbell Seated Bench Extension

Dumbbell Seated Bent Arm Lateral Raise

Dumbbell Seated Bent Arm Lateral Raise To Triceps

Dumbbell Seated Bent Over Rear Delt Row

Dumbbell Seated Bent Over Row And Fly On Chair

Dumbbell Seated Bicep Curl

Dumbbell Seated Calf Raise

Dumbbell Seated Close Grip Press

Dumbbell Seated Cuban Press

Dumbbell Seated Curl

Dumbbell Seated Double Concentration Curl