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.

  • Powell Raise

    The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It is performed with a single dumbbell, focusing on shoulder stabilization and control. This exercise helps improve shoulder symmetry and posture by strengthening the often underdeveloped rear deltoids.
    ShouldersIntermediate

  • Dumbbell Alternate Front Raise

    The Dumbbell Alternate Front Raise is an isolation exercise targeting the anterior deltoids. It involves lifting dumbbells in front of the body alternately, which helps in developing shoulder strength and definition. This exercise also engages the upper chest and traps to a lesser extent.
    ShouldersBeginner

  • Incline Dumbbell Triceps Extension

    The Incline Dumbbell Triceps Extension is an isolation exercise targeting the triceps brachii. Performed on an incline bench, it emphasizes the long head of the triceps by providing a greater range of motion compared to flat bench variations. This exercise is effective for building triceps strength and size.
    TricepsBeginner

  • Single-Leg Seated Calf Raise with Dumbbell

    The Single-Leg Seated Calf Raise with Dumbbell is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed seated, allowing for focused contraction of one leg at a time, enhancing muscle symmetry and strength.
    LegsBeginner

  • Seated Incline Biceps Curl

    The Seated Incline Biceps Curl is an isolation exercise targeting the biceps brachii. It is performed on an incline bench, which increases the range of motion and emphasizes the stretch at the bottom of the movement. This exercise helps in building bicep size and strength by focusing on the long head of the biceps.
    BicepsIntermediate

  • Seated Shoulder Press Neutral Grip

    The Seated Shoulder Press Neutral Grip is an upper body exercise targeting the deltoid muscles, particularly the anterior and lateral heads, as well as engaging the triceps and upper chest. This exercise is performed using a pair of dumbbells or a specialized machine, with a neutral grip to reduce stress on the shoulder joints and enhance stability.
    ShouldersIntermediate

  • Alternate Dumbbell Hammer Curl

    The Alternate Dumbbell Hammer Curl is a strength training exercise targeting the biceps and forearms. It involves lifting dumbbells in a neutral grip, alternating arms, which helps in developing arm size and strength while also engaging the brachialis and brachioradialis muscles.
    BicepsIntermediate

  • Single Leg Dumbbell Deadlift

    The Single Leg Dumbbell Deadlift is a unilateral exercise targeting the hamstrings, glutes, and core. It enhances balance, stability, and coordination while improving lower body strength. This exercise requires a dumbbell and focuses on maintaining proper form to prevent injury.
    LegsIntermediate

  • Dumbbell Concentration Curl

    Dumbbell Concentration Curl is a seated biceps isolation exercise performed with one arm supported against the inner thigh. The support minimizes body movement and concentrates the load on the biceps.
    BicepsIntermediate

  • Dumbbell Bulgarian Squat

    The Dumbbell Bulgarian Squat is a unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves performing a squat with one leg elevated behind you on a bench or platform while holding dumbbells for added resistance. This exercise improves balance, coordination, and strength in the lower body.
    LegsIntermediate

  • Dumbbell Pullover with Legs Raised

    The Dumbbell Pullover with Legs Raised is an advanced exercise targeting the chest, lats, and core. By raising the legs, you engage the abdominal muscles more intensely, providing a comprehensive upper body workout. This exercise also enhances shoulder mobility and stability.
    BackIntermediate

  • Dumbbell Biceps Reverse Curl

    The Dumbbell Biceps Reverse Curl is an exercise targeting the biceps brachii with an emphasis on the brachialis and brachioradialis muscles. This variation involves a pronated grip, which shifts some focus from the biceps to the forearm muscles, providing a balanced arm workout.
    ForearmsIntermediate

  • Decline Dumbbell Bench Press

    The Decline Dumbbell Bench Press is a compound exercise targeting the lower portion of the pectoral muscles, while also engaging the triceps and anterior deltoids. This exercise is performed on a decline bench, which allows for a greater emphasis on the lower chest compared to flat or incline variations.
    ChestIntermediate

  • Dumbbell Standing Driver

    The Dumbbell Standing Driver is a shoulder exercise that primarily targets the deltoids, with secondary engagement of the trapezius and upper chest muscles. This exercise involves holding a dumbbell with both hands and simulating a steering wheel motion, which helps in enhancing shoulder stability and strength.
    ShouldersBeginner

  • Chest Supported Lateral T Raise

    The Chest Supported Lateral T Raise is an isolation exercise targeting the rear deltoids, with secondary engagement of the upper back muscles. This exercise is performed on an incline bench set at an angle greater than 45 degrees, allowing for optimal isolation of the rear delts while minimizing lower back strain.
    ShouldersIntermediate

  • One-Arm Dumbbell Lateral Raise

    The One Arm Dumbbell Lateral Raise is an isolation exercise targeting the lateral deltoid muscle. It helps in building shoulder width and strength by lifting a dumbbell to the side of the body with one arm. This exercise is typically performed standing, allowing for greater range of motion and unilateral focus.
    ShouldersBeginner

  • One-Arm Dumbbell Bench Press

    The One-Arm Dumbbell Bench Press is a unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.
    ChestIntermediate

  • Dumbbell Snatch

    The one-arm dumbbell snatch is a dynamic, full-body exercise that primarily targets the shoulders, back, and legs. It enhances power, coordination, and explosiveness by involving multiple muscle groups in a single, fluid motion.
    ShouldersAdvanced

  • Dumbbell Poliquin Lateral Raise

    Dumbbell Poliquin Lateral Raise is an advanced dumbbell shoulder-isolation variation that emphasizes the lateral deltoids. Its controlled side-raising pattern keeps the focus on the middle portion of the shoulder.
    ShouldersBeginner

  • Dumbbell Standing Reverse Wrist Curls

    The Dumbbell Standing Reverse Wrist Curl is an isolation exercise targeting the forearm extensor muscles. This exercise helps in improving grip strength and wrist stability, which are crucial for various upper body movements.
    ForearmsBeginner

  • Kettlebel Renegade Row

    The Kettlebell Renegade Row is a compound exercise that targets the back, shoulders, arms, and core. It combines a plank position with a rowing motion, enhancing stability and strength. This exercise is effective for improving balance and coordination while building upper body and core strength.
    BackIntermediate

  • Dumbbell Lu Raises

    The Dumbbell Lu Raise, inspired by Olympic weightlifter Lu Xiaojun, is a shoulder exercise that targets the lateral deltoids. It involves lifting dumbbells to the side with a controlled motion, emphasizing shoulder stability and muscle engagement.
    ShouldersIntermediate

  • Dumbbell Lateral Raise

    The Dumbbell Lateral Raise is an isolation exercise targeting the lateral deltoid muscles of the shoulders. It is designed to increase shoulder width and improve overall shoulder aesthetics. This exercise involves lifting dumbbells out to the sides of your body until they reach shoulder height, focusing on controlled movement and proper form.
    ShouldersBeginner

  • Trap Y Raise

    The Trap Y Raise is an isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.
    ShouldersIntermediate