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 Biceps Curl

    Dumbbell Biceps Curl is a standing arm exercise with both forearms held in a palms-forward grip. Simultaneous elbow flexion loads the biceps against the dumbbells, while the trunk and forearms stabilize the movement. The grip stays supinated rather than rotating during the lift.
    BicepsBeginner

  • Dumbbell Drag Curl

    The Dumbbell Drag Curl is an isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and maximizing elbow flexion. This exercise is performed with a pair of dumbbells, focusing on controlled movement and muscle contraction.
    BicepsIntermediate

  • Dumbbell Straight Leg Deadlift

    Dumbbell Straight Leg Deadlift is a dumbbell hip-hinge variation that emphasizes the hamstrings, glutes, and spinal erectors. It is a posterior-chain strength exercise with relatively straight knees.
    LegsIntermediate

  • Dumbbell Single Leg Hip Thrust

    Dumbbell Single Leg Hip Thrust is a unilateral hip-extension exercise with external resistance. It emphasizes the glutes and hamstrings while challenging single-leg strength and pelvic stability.
    GlutesIntermediate

  • Incline Dumbbell Chest Fly

    The Incline Dumbbell Fly is an isolation exercise targeting the pectoral muscles, specifically the upper chest. It involves lying on an incline bench and moving dumbbells in a wide arc to engage the chest muscles effectively. This exercise helps in developing the upper portion of the pectoralis major, enhancing chest definition and strength.
    ChestIntermediate

  • Dumbbell Goblet Squat

    Dumbbell Goblet Squat is a lower-body squat performed with a dumbbell held in front of the chest. The front-held load emphasizes the quadriceps and glutes while supporting an upright torso position.
    LegsBeginner

  • One-Arm Dumbbell Incline Bench Press

    The One-arm Dumbbell Incline Bench Press is a unilateral exercise that targets primarily the pectoral muscles, specifically the upper chest, while also engaging the triceps and shoulders. Performing this exercise on an incline bench helps emphasize the upper part of the chest, providing a balanced development of the pectoral muscles.
    ChestIntermediate

  • One-Arm Dumbbell Seated Kickback

    The Dumbbell Seated One Arm Kickback is an isolation exercise targeting the triceps. It involves extending the arm behind the body while seated, using a dumbbell for resistance. This exercise emphasizes the long head of the triceps and helps improve arm definition and strength.
    TricepsBeginner

  • Seated Shoulder External Rotation

    The Seated Shoulder External Rotation is an isolation exercise targeting the rotator cuff muscles, specifically the infraspinatus and teres minor. It is performed using a resistance band or cable machine to improve shoulder stability and mobility.
    ShouldersBeginner

  • One-Arm Preacher Hammer Curl

    The One Arm Preacher Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed using a preacher bench and a dumbbell, focusing on the development of the forearm and upper arm strength. This exercise emphasizes the outer portion of the biceps and enhances grip strength.
    BicepsIntermediate

  • Dumbbell Alternate Hammer Front Raise

    The Dumbbell Standing Alternate Hammer Front Raise is an isolation exercise targeting the anterior deltoids, with secondary engagement of the lateral deltoids, upper pectorals, and trapezius. This exercise involves lifting dumbbells in a hammer grip position alternately in front of the body, enhancing shoulder strength and stability.
    ShouldersBeginner

  • Seated Hammer Curl

    The Seated Hammer Curl is an isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves curling dumbbells with a neutral grip while seated, minimizing body movement to focus on the arms.
    BicepsIntermediate

  • Dumbbell Alternate Supinated Curl

    The Dumbbell Alternate Supinated Curl is an isolation exercise targeting the biceps brachii. This exercise involves curling a dumbbell with a supinated (palms up) grip, alternating arms, to enhance muscle symmetry and strength in the upper arm.
    BicepsIntermediate

  • Dumbbell Upright Row

    The Dumbbell Upright Row is a compound exercise targeting the shoulders and upper back. It primarily engages the deltoids, trapezius, and biceps, promoting strength and muscle growth in the upper body.
    ShouldersIntermediate

  • Incline Neutral Grip Dumbbell Press

    The Incline Neutral Grip Dumbbell Press targets the upper portion of the pectoral muscles, anterior deltoids, and triceps. This exercise is performed on an incline bench with dumbbells held in a neutral grip, meaning palms facing each other. It emphasizes the upper chest and reduces strain on the shoulders compared to other pressing movements.
    ChestIntermediate

  • Dumbbell Walking Lunges

    Dumbbell Walking Lunges are a loaded lunge variation that moves forward from repetition to repetition. They train the quadriceps, glutes, and hamstrings while developing unilateral strength, balance, and coordination.
    LegsBeginner

  • Dumbbell Hammer Curl

    The Dumbbell Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed with dumbbells and involves a neutral grip, which emphasizes the forearms and the outer head of the biceps.
    BicepsIntermediate

  • Dumbbell Poliquin Press

    The Dumbbell Poliquin Press is a shoulder exercise that targets the deltoid muscles, particularly the anterior and lateral heads. It combines elements of a traditional shoulder press with a unique rotational movement to enhance shoulder stability and strength.
    ChestIntermediate

  • Seated Dumbbell Shrugs

    The Seated Dumbbell Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, performed in a seated position to minimize lower body involvement and focus on the upper back.
    BackIntermediate

  • Half Kneeling Shoulder Dumbbell Press

    The Half Kneeling Shoulder Dumbbell Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This movement is performed in a half-kneeling position, which helps to improve balance and unilateral strength.
    ShouldersIntermediate

  • Arm Blaster Biceps Dumbbell Curl

    The Arm Blaster Biceps Dumbbell Curl is an isolation exercise targeting the biceps brachii. Utilizing an arm blaster helps maintain proper form by preventing elbow movement, thus maximizing bicep engagement. This exercise is ideal for building bicep size and strength by focusing on strict form and muscle contraction.
    BicepsIntermediate

  • Hammer Grip Dumbbell Bench Press

    The Hammer Grip Dumbbell Bench Press is a chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.
    ChestIntermediate

  • Dumbbell Half Kneeling Shoulder Press

    The Dumbbell Half Kneeling Shoulder Press is an exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.
    ShouldersIntermediate

  • Dumbbell Shoulder Shrugs

    Dumbbell Shoulder Shrugs target the trapezius muscles, which are located at the upper back and neck. This exercise helps in building strength and mass in the upper trapezius, improving posture and shoulder stability.
    BackIntermediate