Dumbbell exercises

Presses, rows, raises and lunges with dumbbells for shoulders, arms, chest and legs. Because each hand works on its own, dumbbells show you which side is weaker, and they usually allow a freer range of motion than a barbell. For a home setup they're the most compact option: one adjustable pair can cover the whole body. Pick a weight you can hold good form with through the last rep.

  • Dumbbell Bench Press (Elbows Out)

    Dumbbell Bench Press (Elbows Out) is a compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel farther out to the sides, distinguishing this version from the elbows-tucked press. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.
    ChestIntermediate

  • Dumbbell Step-Up (Foot on Bench Start)

    Dumbbell Step-Up (Foot on Bench Start) is a loaded step-up with the working foot already supported on the bench. Unlike the floor-start variation, the working foot stays on the bench between repetitions. Dumbbells at the sides add resistance to the quadriceps and glutes while the trunk and pelvis maintain balance.
    LegsBeginner

  • Two-Dumbbell Hip Thrust

    Two-Dumbbell Hip Thrust is a bench-supported hip-extension exercise with a separate dumbbell supported near each hip. It primarily trains the glutes and differs from the single-dumbbell variation in how the load is positioned and held.
    GlutesIntermediate

  • Dumbbell Curl with Supination

    Dumbbell Curl with Supination is a standing biceps exercise that combines simultaneous elbow flexion with an outward rotation of the forearms. The dumbbells begin in a neutral grip and turn into a palms-up position during the lift, distinguishing this variation from a fixed-grip curl.
    BicepsBeginner

  • Alternating Dumbbell Side Bend

    Alternating Dumbbell Side Bend is a standing dumbbell exercise that moves continuously between lateral bends on both sides. It emphasizes the obliques through lateral trunk flexion.
    AbsBeginner

  • Double Dumbbell Bent Over Row

    The Double Dumbbell Bent Over Row is a compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
    BackIntermediate

  • Poliquin Flyes

    Poliquin flys, also known as Poliquin dumbbell flys, are a variation of the traditional dumbbell fly exercise. This movement targets the pectoral muscles with a unique angle and range of motion, emphasizing the stretch and contraction phases. It is performed on an incline bench to increase the activation of the upper chest fibers.
    ChestIntermediate

  • One-Arm Overhead Triceps Extension

    The Single Arm Overhead Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm overhead while holding a dumbbell, focusing on the long head of the triceps. This exercise helps in building muscle strength and definition in the upper arm.
    TricepsBeginner

  • Single-Dumbbell Hip Thrust

    Single-Dumbbell Hip Thrust is a loaded hip-extension exercise with the upper back supported on a bench and one dumbbell across the hips. It primarily trains the glutes, with the hamstrings assisting and the trunk maintaining a stable position.
    GlutesIntermediate

  • Dumbbell Chest Fly

    The Dumbbell Chest Fly is an isolation exercise targeting the pectoral muscles. It involves lying on a bench and extending the arms outward with a slight bend in the elbows, holding a dumbbell in each hand. This movement focuses on stretching and contracting the chest muscles, enhancing muscle definition and strength.
    ChestIntermediate

  • Dumbbell Deadlift

    Dumbbell Deadlift is a compound hip-hinge exercise performed with two dumbbells. It develops the glutes, hamstrings, and spinal erectors through a free-weight deadlift pattern.
    LegsIntermediate

  • One-Arm Dumbbell Reverse Wrist Curl

    The Dumbbell One Arm Reverse Wrist Curl targets the forearm extensor muscles. This exercise is performed by using a dumbbell to extend the wrist in a reverse motion, focusing on strengthening and building endurance in the forearm muscles.
    ForearmsBeginner

  • Decline Dumbbell Fly

    The Decline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves lying on a decline bench and performing a fly motion with dumbbells, which helps in enhancing chest definition and strength.
    ChestIntermediate

  • Dumbbell Incline Rear Lateral T Raise

    The Dumbbell Incline Rear Lateral Raise is an isolation exercise targeting the rear deltoids, as well as engaging the upper back muscles including the rhomboids and trapezius. It is performed on an incline bench to allow for a greater range of motion and to minimize the involvement of other muscle groups.
    ShouldersIntermediate

  • Dumbbell Lunges

    Dumbbell Lunges are a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stabilization and balance. It involves stepping forward with one leg while holding a dumbbell in each hand, lowering the hips until both knees are bent at approximately 90 degrees.
    LegsIntermediate

  • Dumbbell Romanian Deadlift

    Dumbbell Romanian Deadlift is a hip-hinge strength exercise with dumbbells that targets the hamstrings, glutes, and spinal erectors. It is a free-weight Romanian deadlift variation for the posterior chain.
    LegsIntermediate

  • Dumbbell Rear Delt Row

    Dumbbell Rear Delt Row is a dumbbell pulling exercise that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a conventional dumbbell row focused on the lats.
    ShouldersIntermediate

  • Dumbbell Lying Leg Curl

    Dumbbell Lying Leg Curl is an isolation hamstring exercise performed face down on a bench with a dumbbell held between the feet. It targets knee-flexion strength in the back of the thigh.
    LegsBeginner

  • Dumbbell Seated Alternate Hammer Curl

    The Dumbbell Seated Alternate Hammer Curl is an isolation exercise targeting the brachialis, biceps brachii, and brachioradialis muscles. This exercise is performed while seated to minimize body movement and focus on the arms. The hammer grip, with palms facing each other, emphasizes the forearm muscles and provides a unique stimulus to the biceps.
    BicepsIntermediate

  • Dumbbell Incline Chest Supported Lateral Raises

    The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids. It involves lying face down on an incline bench, which provides support and stability, minimizing momentum and maximizing shoulder engagement. This exercise is effective for building shoulder width and improving overall shoulder aesthetics.
    BackBeginner

  • B Stance Romanian Deadlift

    The B Stance Romanian Deadlift is a unilateral variation of the traditional Romanian Deadlift, designed to target the hamstrings, glutes, and lower back. This exercise involves a staggered stance where one foot is positioned slightly behind the other, allowing for greater emphasis on the front leg while maintaining balance and stability.
    LegsIntermediate

  • One-Arm Dumbbell Preacher Curl

    The One Arm Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii. It involves curling a dumbbell with one arm while the upper arm is supported on a preacher bench, allowing for a full range of motion and minimizing momentum. This exercise emphasizes the peak contraction of the biceps and helps in developing arm strength and size.
    BicepsIntermediate

  • Dumbbell Lat Pullover

    The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.
    BackIntermediate

  • Dumbbell Low to High Fly

    The Dumbbell Low to High Fly is an isolation exercise targeting the chest muscles, particularly the upper pectorals. It involves moving a pair of dumbbells in an arc from a low position near the hips to a high position above shoulder level, engaging the chest, shoulders, and core for stability.
    ChestIntermediate