Dumbbell Exercises
Unilateral strength and a full range of motion — presses, rows, curls, and lunges with a pair of dumbbells. 88 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
Beginner58
Chest-Supported Dumbbell RowDumbbell
Cross-Body Hammer CurlDumbbell
Dumbbell Bench PressDumbbell
Dumbbell Chest FlyDumbbell
Dumbbell Concentration CurlDumbbell
Dumbbell CurlDumbbell
Dumbbell DeadliftDumbbell
Dumbbell Decline Bench PressDumbbell
Dumbbell Decline Chest FlyDumbbell
Dumbbell Decline SkullcrusherDumbbell
Dumbbell Feet Elevated Glute BridgeDumbbell
Dumbbell Front RaiseDumbbell
Dumbbell Front SquatDumbbell
Dumbbell Goblet Forward LungeDumbbell
Dumbbell Goblet Reverse LungeDumbbell
Dumbbell Goblet Split SquatDumbbell
Dumbbell Goblet SquatDumbbell
Dumbbell Hammer CurlDumbbell
Dumbbell Heels Elevated Hip ThrustDumbbell
Dumbbell Incline Bench PressDumbbell
Dumbbell Incline Chest FlyDumbbell
Dumbbell Incline CurlDumbbell
Dumbbell Incline Front RaiseDumbbell
Dumbbell Incline Hammer CurlDumbbell
Dumbbell Lateral LungeDumbbell
Dumbbell Lateral RaiseDumbbell
Dumbbell Laying Reverse FlyDumbbell
Dumbbell Leg CurlDumbbell
Dumbbell Preacher CurlDumbbell
Dumbbell Rear Delt FlyDumbbell
Dumbbell Row BilateralDumbbell
Dumbbell Row UnilateralDumbbell
Dumbbell Seated Overhead PressDumbbell
Dumbbell Seated Rear Delt FlyDumbbell
Dumbbell Seated ShrugDumbbell
Dumbbell ShrugDumbbell
Dumbbell Side BendDumbbell
Dumbbell Single Arm Chest PressDumbbell
Dumbbell Single Arm RowDumbbell
Dumbbell Single Leg Calf RaiseDumbbell
Dumbbell SkullcrusherDumbbell
Dumbbell Standing Single Arm CurlDumbbell
Dumbbell Standing Single Arm Hammer CurlDumbbell
Dumbbell Step-Up (Low)Dumbbell
Dumbbell Sumo SquatDumbbell
Dumbbell SupermanDumbbell
Dumbbell Tricep KickbackDumbbell
Dumbbell Upright RowDumbbell
Dumbbell Wrist CurlDumbbell
Dumbbell Wrist ExtensionDumbbell
Floor PressDumbbell
Neutral-Grip Dumbbell Bench PressDumbbell
Seated Calf RaiseDumbbell
Seated Dumbbell CurlDumbbell
Single-Arm Dumbbell Overhead PressDumbbell
Single-Arm Tricep ExtensionDumbbell
Spider CurlDumbbell
Tate PressDumbbell
Intermediate25
Arnold PressDumbbell
Cuban PressDumbbell
Deficit Dumbbell Romanian DeadliftDumbbell
Dumbbell Alternating Forward LungeDumbbell
Dumbbell Back ExtensionDumbbell
Dumbbell Bulgarian Split SquatDumbbell
Dumbbell Cossack SquatDumbbell
Dumbbell Cross Body Romanian DeadliftDumbbell
Dumbbell Figure Four Heels Elevated Hip ThrustDumbbell
Dumbbell Front Squat (Tempo)Dumbbell
Dumbbell Goblet Alternating Curtsy LungeDumbbell
Dumbbell Goblet Bulgarian Split SquatDumbbell
Dumbbell Push PressDumbbell
Dumbbell Russian TwistDumbbell
Dumbbell Seated Overhead Tricep ExtensionDumbbell
Dumbbell Single Leg Hip ThrustDumbbell
Dumbbell SitupDumbbell
Dumbbell Spinal Jefferson CurlDumbbell
Dumbbell ThrusterDumbbell
Front-Foot-Elevated Split SquatDumbbell
Hamstring CurlDumbbell
Hip Hinge Speed Romanian DeadliftDumbbell
Kickstand Dumbbell Romanian DeadliftDumbbell
Z PressDumbbell
Zottman CurlDumbbell
Advanced5
Dumbbell exercises by muscle group
Pick the muscle you came to train, and see only the Dumbbell work for it.