Dumbbell exercises

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  Back · Intermediate

  Gorilla Row

  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.
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  Legs · Intermediate

  Dumbbell Split Squat

  A split-stance lower-body strength exercise performed with dumbbells. It trains the quadriceps, glutes, and hamstrings while developing unilateral leg strength and balance.
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  Chest · Intermediate

  Low Incline Dumbbell Fly

  A chest exercise on an inclined bench with a low-to-high, inward arm path. Two dumbbells provide resistance as the upper chest and front shoulders move the arms from beside the hips toward the front of the chest.
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  Forearms · Intermediate

  Farmer Walk

  A strength and conditioning exercise that involves walking while holding heavy weights in each hand.
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  Forearms · Beginner

  One-Arm Dumbbell Supination

  An isolation exercise targeting the biceps brachii, specifically focusing on the supination function of the forearm. This exercise enhances the peak of the bicep by emphasizing the rotational movement of the wrist, which is crucial for full bicep contraction.
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  Biceps · Intermediate

  Dumbbell Supinated Preacher Curl

  An isolation exercise targeting the biceps brachii, specifically emphasizing the short head. It involves curling a dumbbell with a supinated grip (palms facing up) while seated at a preacher bench, which stabilizes the upper arm and minimizes the involvement of other muscle groups.
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  Triceps · Intermediate

  Standing One Dumbbell French Press

  An isolation exercise targeting the triceps. It involves holding a single dumbbell with both hands and extending the arms overhead, focusing on the contraction of the triceps muscles. This exercise helps in building strength and definition in the upper arm.
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  Biceps · Intermediate

  Single Dumbbell Curl

  An isolation exercise targeting the biceps brachii. It involves curling a single dumbbell with one hand, emphasizing unilateral strength and muscle balance. This exercise helps in developing the peak of the bicep and improving arm symmetry.
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  Shoulders · Beginner

  Bent Over Dumbbell Lateral Raise

  Bent-over lateral raises target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed by bending at the hips with a neutral spine and lifting weights to the side, focusing on shoulder abduction.
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  Back · Intermediate

  Dumbbell Kelso Shrugs

  The Dumbbell Kelso Shrug is an isolation exercise targeting the trapezius muscles, specifically the middle and lower fibers. It involves a horizontal shrugging motion performed while lying face down on an incline bench, allowing for a greater range of motion and focus on scapular retraction.
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  Biceps · Intermediate

  Spider Hammer Curl

  An isolation exercise targeting the brachialis and brachioradialis muscles in the arms. It involves curling dumbbells with a neutral grip while leaning forward, typically performed on an incline bench. This exercise enhances arm thickness and forearm strength.
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  Biceps · Intermediate

  Seated Dumbbell Curl

  An isolation exercise targeting the biceps brachii. It involves curling a dumbbell in each hand while seated, minimizing the use of momentum and focusing on the contraction of the biceps.
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  Shoulders · Intermediate

  One-Arm Shoulder Press Dumbbell

  The standing one-arm dumbbell press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the core for stabilization. This exercise helps in developing unilateral strength and improving balance.
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  Shoulders · Intermediate

  Seated Cuban Press

  A compound exercise that targets the shoulders, particularly the deltoids, while also engaging the rotator cuff muscles. It combines elements of both an external shoulder rotation and an overhead press, promoting shoulder stability and strength.
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  Biceps · Intermediate

  Dumbbell Spider Curl

  An incline-bench biceps isolation exercise performed with the chest supported. The setup reduces body momentum and keeps the emphasis on elbow flexion and biceps contraction.
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  Core · Beginner

  Dumbbell Side Bridge (High Hip Raise)

  A dynamic side-supported hip lift with a dumbbell held at the upper hip. In this demonstrated range, the pelvis rises beyond straight body alignment before returning toward the lowered position.
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  Forearms · Beginner

  One-Arm Wrist Curl Dumbbell

  The Dumbbell One Arm Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It helps in developing grip strength and forearm size. This exercise is performed with a single dumbbell, allowing for focused contraction and control of the wrist flexor muscles.
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  Shoulders · Beginner

  Dumbbell Seated Lateral Raise

  A seated shoulder-isolation exercise that targets the lateral deltoids. The seated position limits lower-body momentum and keeps the focus on the middle shoulder.
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  Glutes · Intermediate

  Dumbbell Reverse Lunge off Step

  A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By performing the lunge off a step, you increase the range of motion and challenge your balance and stability. This exercise also engages the core for stabilization.
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  Shoulders · Beginner

  Dumbbell Front Raise

  An isolation shoulder exercise that targets the anterior deltoids with dumbbells. The independent dumbbells allow each shoulder to work through the front-raising pattern separately.
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  Forearms · Intermediate

  One-Arm Neutral Wrist Dumbbell Curl

  The Dumbbell One Arm Neutral Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves curling a dumbbell with a neutral grip, focusing on strengthening and increasing endurance in the forearms.
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  Forearms · Beginner

  Dumbbell Lying Pronation

  An exercise targeting the forearm muscles, specifically focusing on the pronator teres and pronator quadratus. This exercise helps in enhancing wrist stability and forearm strength, which is beneficial for overall grip strength.
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  Back · Intermediate

  One-Arm Dumbbell Bent Over Scapula Row

  Targets the upper back muscles, particularly the scapular retractors and stabilizers. This exercise helps improve posture and shoulder stability by focusing on the movement of the scapulae. It is performed with one arm at a time, allowing for greater focus on each side of the body.
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  Shoulders · Intermediate

  Dumbbell Push Press

  A compound overhead-press variation that uses leg drive to assist two dumbbells overhead. It develops shoulders, triceps, upper chest, power, and whole-body coordination.

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.