Dumbbell exercises
Presses, rows, raises and lunges with dumbbells for shoulders, arms, chest and legs.
145 exercises, 7 pages
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Core · Beginner
Dumbbell Side Bridge (To Straight Line)
A dynamic hip lift in side support with a dumbbell held at the upper hip. The demonstrated rise ends around straight body alignment before the pelvis lowers again, giving it a shorter range than the related high-raise variation.
Legs · Intermediate
Dumbbell Straight Leg Deadlift (Side Hold, Partial Range)
A hip-hinge variation that starts with the dumbbells beside the legs. This demonstration uses a shorter forward hinge than the related front-hold version. The hips move back and the torso returns to standing under control.
Chest · Intermediate
Dumbbell Bench Press (Elbows Out)
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.
Legs · Beginner
Dumbbell Step-Up (Foot on Bench Start)
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.
Glutes · Intermediate
Two-Dumbbell Hip Thrust
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.
Biceps · Beginner
Dumbbell Curl with Supination
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.
Abs · Beginner
Alternating Dumbbell Side Bend
A standing dumbbell exercise that moves continuously between lateral bends on both sides. It emphasizes the obliques through lateral trunk flexion.
Back · Intermediate
Double Dumbbell Bent Over Row
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.
Chest · Intermediate
Poliquin Flyes
Poliquin flys, also known as Poliquin dumbbell flys, are a variation of the traditional dumbbell fly exercise.
Triceps · Beginner
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.
Glutes · Intermediate
Single-Dumbbell Hip Thrust
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.
Chest · Intermediate
Dumbbell Chest Fly
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.
Forearms · Beginner
One-Arm Dumbbell Reverse Wrist Curl
A seated forearm exercise using a palm-down grip and thigh support. Its isolated wrist-extension movement targets the forearm extensors one hand at a time.
Chest · Intermediate
Decline Dumbbell Fly
A chest isolation exercise performed with two dumbbells on a head-down bench. The curved arm path emphasizes chest adduction and distinguishes it from a decline press with active elbow extension.
Shoulders · Intermediate
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.
Legs · Intermediate
Dumbbell Lunges
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Intermediate
Dumbbell Romanian Deadlift
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.
Shoulders · Intermediate
Dumbbell Rear Delt Row
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.
Legs · Beginner
Dumbbell Lying Leg Curl
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.
Biceps · Intermediate
Dumbbell Seated Alternate Hammer Curl
An isolation exercise targeting the brachialis, biceps brachii, and brachioradialis muscles.
Back · Beginner
Dumbbell Incline Chest Supported Lateral Raises
The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids.
Legs · Intermediate
B Stance Romanian Deadlift
A unilateral variation of the traditional Romanian Deadlift, designed to target the hamstrings, glutes, and lower back.
Biceps · Intermediate
One-Arm Dumbbell Preacher Curl
The One Arm Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii.
About these exercises
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.