Dumbbell exercises
Presses, rows, raises and lunges with dumbbells for shoulders, arms, chest and legs.
145 exercises, 7 pages
Filters in the catalogueChest · Intermediate
Hammer Grip Dumbbell Bench Press
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.
Shoulders · Intermediate
Dumbbell Half Kneeling Shoulder Press
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.
Back · Intermediate
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.
Chest · Intermediate
Dumbbell Floor Chest Fly
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.
Chest · Intermediate
Incline Dumbbell Bench Press
A bilateral chest press on an inclined bench using two independent dumbbells. It emphasizes the upper chest while the anterior deltoids and triceps assist and the shoulders control each dumbbell separately.
Legs · Advanced
Dumbbell Jump
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.
Chest · Intermediate
Dumbbell Larsen Press
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.
Back · Intermediate
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.
Shoulders · Intermediate
Seated Dumbbell Shoulder Press
A bilateral overhead press with two dumbbells performed on a bench with a backrest. It trains the anterior and side deltoids together with the triceps and the muscles that rotate the shoulder blades upward.
Chest · Intermediate
Floor Dumbbell Press
A strength training exercise that targets the chest, triceps, and shoulders.
Forearms · Beginner
Dumbbell Standing Wrist Curl
An isolation exercise for the forearm flexors performed while standing with dumbbells. It develops wrist-flexion strength and muscular endurance in the forearms.
Back · Intermediate
Dumbbell Bent Over Row
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.
Back · Intermediate
Incline Bench Dumbbell Wide Row
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.
Biceps · Intermediate
Dumbbell Incline Hammer Curl
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.
Glutes · Intermediate
Single Leg Romanian Deadlift
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.
Biceps · Intermediate
Double Dumbbell Preacher Curl
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.
Shoulders · Intermediate
Standing Dumbbell Shoulder Press
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.
Chest · Intermediate
Close Grip Dumbbell Press
The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders.
Triceps · Intermediate
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.
Chest · Intermediate
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.
Legs · Intermediate
Dumbbell Squat
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.
Shoulders · Intermediate
Dumbbell Cuban Rotation
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.
Shoulders · Intermediate
Dumbbell Incline T Raise
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.
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.