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.

  • Farmer Walk

    The Farmer Walk is a strength and conditioning exercise that involves walking while holding heavy weights in each hand. It primarily targets the forearms, grip strength, shoulders, traps, core, and legs. This exercise mimics the action of carrying heavy loads, making it functional and beneficial for overall strength development.
    ForearmsIntermediate

  • One-Arm Dumbbell Supination

    The One-Arm Dumbbell Supination is 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.
    ForearmsBeginner

  • Dumbbell Supinated Preacher Curl

    The Dumbbell Supinated Preacher Curl is 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.
    BicepsIntermediate

  • Standing One Dumbbell French Press

    The Standing One Dumbbell French Press is 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.
    TricepsIntermediate

  • Single Dumbbell Curl

    The Single Dumbbell Curl is 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.
    BicepsIntermediate

  • 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.
    ShouldersBeginner

  • 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.
    BackIntermediate

  • Spider Hammer Curl

    The Spider Hammer Curl is 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.
    BicepsIntermediate

  • Seated Dumbbell Curl

    The Seated Dumbbell Curl is 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.
    BicepsIntermediate

  • 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.
    ShouldersIntermediate

  • Seated Cuban Press

    The Seated Cuban Press is 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.
    ShouldersIntermediate

  • Dumbbell Spider Curl

    Dumbbell Spider Curl is 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.
    BicepsIntermediate

  • Dumbbell Side Bridge

    Dumbbell Side Bridge is a loaded lateral core-stability exercise performed in a side-plank position. The dumbbell adds resistance while emphasizing the obliques, hip stabilizers, and shoulder stability.
    AbsBeginner

  • 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.
    ForearmsBeginner

  • Dumbbell Seated Lateral Raise

    Dumbbell Seated Lateral Raise is 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.
    ShouldersBeginner

  • Dumbbell Reverse Lunge off Step

    The Dumbbell Reverse Lunge off Step is 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.
    GlutesIntermediate

  • Weighted Decline Crunch

    Weighted Decline Crunch is an abdominal exercise on a decline bench with added external resistance. It emphasizes trunk flexion by the rectus abdominis, with the bench angle and extra load distinguishing it from an unweighted floor crunch.
    AbsBeginner

  • Dumbbell Front Raise

    Dumbbell Front Raise is 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.
    ShouldersBeginner

  • 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.
    ForearmsIntermediate

  • Dumbbell Lying Pronation

    The Dumbbell Lying Pronation is 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.
    ForearmsBeginner

  • One-Arm Dumbbell Bent Over Scapula Row

    The 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.
    BackIntermediate

  • Dumbbell Push Press

    Dumbbell Push Press is 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.
    ShouldersIntermediate

  • Zottman Curl

    The Zottman Curl is a compound exercise targeting the biceps and forearms. It combines a standard bicep curl with a reverse curl, effectively working both the flexor and extensor muscles of the arm. This exercise is performed with dumbbells and is beneficial for developing arm strength and size.
    BicepsIntermediate