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.

  • One-Arm Dumbbell Incline Lateral Raise

    The Dumbbell Incline One Arm Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It is performed on an incline bench, allowing for a greater range of motion and increased muscle activation. This exercise helps in building shoulder width and improving overall shoulder aesthetics.
    ShouldersBeginner

  • Seated Bent Over Dumbbell Lateral Raise

    The Seated Bent Over Dumbbell Lateral Raise targets the posterior deltoids, trapezius, and rhomboids. This exercise enhances shoulder stability and improves upper back strength. It is performed while seated, which helps isolate the muscles by minimizing momentum.
    ShouldersBeginner

  • Dumbbell Step-Up (Floor Start)

    Dumbbell Step-Up (Floor Start) is a lower-body strength exercise with a dumbbell in each hand and a raised bench. Each repetition includes placing the working foot onto the bench from the floor and returning both feet to the floor. The exercise loads the quadriceps and glutes while requiring control of balance and the descent.
    LegsBeginner

  • Dumbbell Cross Body Hammer Curl

    The Dumbbell Cross Body Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. This variation emphasizes the forearms and the outer head of the biceps, promoting arm strength and muscle balance.
    BicepsIntermediate

  • Dumbbell Russian Twist

    Dumbbell Russian Twist is a seated rotational core exercise performed while holding a dumbbell with both hands. It emphasizes the obliques and rotational trunk control.
    AbsBeginner

  • Dumbbell Side Bend

    Dumbbell Side Bend is a standing oblique exercise performed by laterally flexing the trunk toward the weighted side, then returning to a neutral upright position under control. Hold one dumbbell at your side, keep the pelvis stable, and avoid rotating the torso or using momentum.
    AbsBeginner

  • Dumbbell Sumo Squat

    Dumbbell Sumo Squat is a wide-stance dumbbell squat variation. It emphasizes the quadriceps, glutes, and adductors while using the sumo stance to change lower-body loading.
    GlutesIntermediate

  • One-Arm Dumbbell Supported Bent Over Lateral Raise

    The One-Arm Dumbbell Supported Bent Over Lateral Raise is an isolation exercise targeting the posterior deltoids. It involves bending over at the hips with one hand supported on a bench or stable surface, while the other arm lifts a dumbbell laterally to shoulder height. This exercise helps in developing shoulder stability and strength, particularly in the rear deltoids.
    ShouldersBeginner

  • Alternate Bent Over Dumbbell Reverse Fly

    The Alternate Bent Over Dumbbell Reverse Fly is an isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.
    ShouldersIntermediate

  • Dumbbell Standing Calf Raises

    Dumbbell Standing Calf Raises target the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed while standing and holding a dumbbell in each hand, providing resistance to enhance muscle growth and strength in the lower legs.
    LegsBeginner

  • Dumbbell Bench Press (Elbows Tucked)

    Dumbbell Bench Press (Elbows Tucked) is a compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel closer to the torso, with the slight palm rotation shown in this version. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.
    ChestIntermediate

  • Dumbbell Farmer Carry

    Dumbbell Farmer Carries are a functional strength exercise that targets the grip, forearms, shoulders, traps, and core. This exercise involves walking a set distance while holding a dumbbell in each hand, maintaining an upright posture. It improves overall stability and endurance.
    ForearmsIntermediate

  • Dumbbell Standing Alternate Press

    The Dumbbell Standing Alternate Press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the triceps and upper chest, providing a balanced upper body workout. This exercise involves pressing dumbbells overhead in an alternating fashion while standing, promoting stability and coordination.
    ShouldersIntermediate

  • Seated Arnold Dumbbell Press

    The Seated Arnold Dumbbell Press is a compound shoulder exercise that targets the deltoids, particularly the anterior and lateral heads, while also engaging the triceps and upper chest. Named after Arnold Schwarzenegger, this variation of the dumbbell shoulder press involves a rotational movement that enhances shoulder stability and muscle activation.
    ShouldersIntermediate

  • Dumbbell Seated Triceps Extension

    Dumbbell Seated Triceps Extension is an overhead isolation exercise for the triceps performed while seated with a dumbbell. It emphasizes the long head of the triceps in a supported upper-body position.
    TricepsBeginner

  • Dumbbell Neutral Grip Incline Bench Row

    The Dumbbell Hammer Grip Incline Bench Row is an upper body exercise targeting the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and forearms due to the hammer grip. This exercise is performed on an incline bench, which helps isolate the back muscles by minimizing lower body involvement.
    BackIntermediate

  • Unilateral Farmer Walk

    The Unilateral Farmer Walk is a strength and conditioning exercise that targets the core, grip strength, and lower body stability. It involves carrying a heavy weight in one hand while walking a specified distance or for a set time. This exercise challenges balance and coordination, engaging muscles on both sides of the body asymmetrically.
    ForearmsIntermediate

  • Dumbbell Incline Alternate Supinated Curl

    The Dumbbell Incline Alternate Supinated Curl is an isolation exercise targeting the biceps brachii. Performed on an incline bench, it emphasizes the long head of the biceps by maintaining a supinated (palm-up) grip throughout the movement. This exercise helps in developing peak bicep strength and size while also engaging the forearms.
    BicepsIntermediate

  • Dumbbell Seated Bent Over High Row

    The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.
    ShouldersIntermediate

  • Alternate Renegade Row

    The Alternate Renegade Row is a compound exercise that targets the back, shoulders, and core. It involves performing a rowing motion while in a plank position, alternating arms to engage stabilizing muscles and improve balance and coordination.
    BackIntermediate

  • Standing Cuban Press

    The Standing Cuban Press is a shoulder exercise that targets the rotator cuff and deltoid muscles. It combines an external rotation with an overhead press, promoting shoulder stability and strength.
    ShouldersIntermediate

  • Dumbbell Side Lunges

    Dumbbell Side Lunges target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. This exercise enhances balance, stability, and lateral movement strength.
    LegsIntermediate

  • Incline Powell Raise

    The Incline Powell Raise is an isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It is performed on an incline bench to enhance the range of motion and muscle engagement. This exercise helps improve shoulder stability and posture.
    ShouldersIntermediate

  • Dumbbell Lying Triceps Extension

    The Dumbbell Lying Triceps Extension, also known as the 'skull crusher', is an isolation exercise targeting the triceps brachii. It is performed lying on a bench with a dumbbell in each hand, extending the arms to work the triceps through a full range of motion.
    TricepsBeginner