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 Floor Chest Fly

    The Dumbbell Floor Chest Fly is an isolation exercise targeting the pectoral muscles. It is performed lying on the floor, which limits the range of motion and provides support, making it a safer alternative to the bench fly for those with shoulder concerns.
    ChestIntermediate

  • Incline Dumbbell Bench Press

    The Incline Dumbbell Bench Press is a compound exercise targeting the upper portion of the pectoral muscles, as well as the anterior deltoids and triceps. It involves pressing dumbbells upward while lying on an inclined bench, which emphasizes the upper chest more than the flat bench press.
    ChestIntermediate

  • Dumbbell Jump

    The Dumbbell Jump is a dynamic exercise that combines strength and plyometrics to enhance explosive power, particularly in the lower body. It primarily targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability.
    LegsAdvanced

  • Dumbbell Larsen Press

    Dumbbell Larsen Press is a dumbbell bench-press variation performed without foot support on the floor. Removing leg drive increases the emphasis on upper-body pressing strength and torso stability.
    ChestIntermediate

  • Dumbbell Seal Row

    The Dumbbell Lying Row on Rack is an upper body exercise targeting the back muscles, particularly the lats, rhomboids, and traps. This exercise involves lying face down on an elevated bench or rack while pulling dumbbells towards your torso, promoting muscle growth and strength in the upper back.
    BackIntermediate

  • Seated Dumbbell Shoulder Press

    The Seated Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for better focus on shoulder muscle activation.
    ShouldersIntermediate

  • Floor Dumbbell Press

    The Floor Dumbbell Press is a strength training exercise that targets the chest, triceps, and shoulders. It is performed lying on the floor, which limits the range of motion and helps protect the shoulders while allowing for a focus on the pressing muscles. This exercise is ideal for building upper body strength and muscle mass.
    ChestIntermediate

  • Dumbbell Standing Wrist Curl

    Dumbbell Standing Wrist Curl is an isolation exercise for the forearm flexors performed while standing with dumbbells. It develops wrist-flexion strength and muscular endurance in the forearms.
    ForearmsBeginner

  • Dumbbell Bent Over Row

    The Dumbbell Bent Over Row is a compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while keeping the back straight and pulling dumbbells towards the torso, engaging multiple muscle groups including the latissimus dorsi, rhomboids, trapezius, and biceps.
    BackIntermediate

  • Incline Bench Dumbbell Wide Row

    The Incline Bench Dumbbell Wide Row is an upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
    BackIntermediate

  • Dumbbell Incline Hammer Curl

    Dumbbell Incline Hammer Curl is a biceps and forearm exercise performed on an incline bench with a neutral grip. The inclined support changes the arm position while the hammer grip emphasizes the brachialis and brachioradialis.
    BicepsIntermediate

  • Single Leg Romanian Deadlift

    The Single Leg Romanian Deadlift is a unilateral exercise targeting the hamstrings, glutes, and lower back. It enhances balance, stability, and strength by engaging the posterior chain muscles while requiring core activation for stabilization.
    GlutesIntermediate

  • Double Dumbbell Preacher Curl

    The Double Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii. It is performed using a preacher bench and two dumbbells, allowing for controlled movement and effective muscle engagement. This exercise emphasizes the peak contraction of the biceps and helps in developing the lower part of the muscle.
    BicepsIntermediate

  • Standing Dumbbell Shoulder Press

    The Standing Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, while also engaging the triceps and upper chest. This exercise enhances shoulder strength, stability, and overall upper body muscle coordination.
    ShouldersIntermediate

  • Close Grip Dumbbell Press

    The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders. It involves pressing dumbbells from a supine position on a bench with hands positioned closer together than in a standard bench press. This exercise emphasizes the triceps while also engaging the pectoral muscles and anterior deltoids.
    ChestIntermediate

  • Close Grip Incline Dumbbell Bench Press

    The close grip incline dumbbell chest press is a compound exercise targeting the upper portion of the pectoral muscles, triceps, and anterior deltoids. By using a close grip, this variation emphasizes the triceps while also engaging the chest and shoulders. Performing this exercise on an incline bench further targets the upper chest.
    TricepsIntermediate

  • One-Arm Low Fly Dumbbell

    The Dumbbell One Arm Low Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves a single-arm movement that helps improve muscle symmetry and control. This exercise also engages the shoulders and stabilizing muscles in the core.
    ChestIntermediate

  • Dumbbell Squat

    Dumbbell Squat is a free-weight lower-body squat performed with dumbbells. It emphasizes the quadriceps and glutes, with the trunk and hips contributing to stable loaded movement.
    LegsIntermediate

  • Tate Press

    The Tate Press is an isolation exercise primarily targeting the triceps brachii. It is performed using dumbbells and involves a unique pressing motion that emphasizes the medial and long heads of the triceps. This exercise is beneficial for building tricep strength and size, and it can be incorporated into upper body or arm-focused workouts.
    TricepsIntermediate

  • Dumbbell Cuban Rotation

    The Dumbbell Cuban Rotation is an exercise that targets the rotator cuff muscles, improving shoulder stability and mobility. It involves a combination of external rotation and a lateral raise, making it effective for enhancing shoulder health and preventing injuries.
    ShouldersIntermediate

  • Dumbbell Incline T Raise

    Dumbbell Incline T Raise is an upper-back and shoulder exercise performed on an incline bench with the arms moving in a T-shaped path. It emphasizes the rear deltoids, trapezius, rhomboids, and scapular control.
    ShouldersIntermediate

  • Gorilla Row

    The Gorilla Row is a unilateral back exercise that targets the latissimus dorsi, rhomboids, and traps while also engaging the core. It is performed with dumbbells and involves a bent-over stance, mimicking the posture of a gorilla. This exercise helps in building strength and stability in the upper back and shoulders.
    BackIntermediate

  • Dumbbell Split Squat

    Dumbbell Split Squat is a split-stance lower-body strength exercise performed with dumbbells. It trains the quadriceps, glutes, and hamstrings while developing unilateral leg strength and balance.
    LegsIntermediate

  • Low Incline Dumbbell Fly

    The Dumbbell Incline Low Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It is performed on an incline bench, which emphasizes the clavicular head of the pectoralis major. This exercise also engages the anterior deltoids and stabilizes the shoulder joint.
    ChestIntermediate