Dumbbell exercises
179 exercises with dumbbells, by muscle group. Every exercise has step-by-step instructions, the muscles worked and alternatives.
Chest (19)
- Dumbbell Bench Press
- Incline Dumbbell Press
- Neutral Grip Dumbbell Bench Press
- Alternating Dumbbell Bench Press
- Decline Dumbbell Press
- Dumbbell Decline Fly
- Dumbbell Fly
- Dumbbell Pullover Press
- Hex Press
- High Incline Dumbbell Press
- Low Incline Dumbbell Press
- Close Grip Dumbbell Press
- Decline Dumbbell Floor Press
- Dumbbell Floor Press
- Dumbbell Hammer Press
- Incline Dumbbell Fly
- Incline Dumbbell Hammer Press
- Single Arm Dumbbell Press
- Squeeze Press
Back (13)
- Dumbbell Deadlift
- Chest Supported Dumbbell Row
- Dumbbell High Row
- Dumbbell Lat Pullover
- Dumbbell Pullover
- Dumbbell Row
- Dumbbell Seal Row
- Kroc Row
- Renegade Row
- Spider Row
- Two Arm Dumbbell Row
- Gorilla Row
- Helms Row
Shoulders (46)
- Dumbbell Shoulder Press
- Lateral Raise
- Bent Over Lateral Raise
- Dumbbell Military Press
- Overhead Lateral Raise
- Partial Lateral Raise
- Prone Lateral Raise
- Seated Dumbbell Overhead Press
- Seated Lateral Raise
- Single Arm Overhead Press
- Arnold Press
- Cuban Press
- Dumbbell Front Raise
- Dumbbell Push Press
- Dumbbell Rear Delt Row
- Dumbbell Upright Row
- Dumbbell W Press
- Incline Dumbbell Front Raise
- Incline Rear Delt Fly
- Lu Raise
- Lying Rear Delt Fly
- Prone I Raise
- Prone T Raise
- Prone Trap Raise
- Prone Y Raise
- Rear Delt Fly
- Scaption
- Seated Rear Delt Fly
- Side Lying External Rotation
- Standing Y Raise
- YTW Raise
- Alternating Dumbbell Press
- Alternating Front Raise
- Bus Driver
- Chest Supported Rear Delt Fly
- Chest Supported Y Raise
- Dumbbell Y Raise
- Dumbbell Z Press
- Half Kneeling Press
- Incline Side Lying Lateral Raise
- Lean In Dumbbell Lateral Raise
- Powell Raise
- Prone W Raise
- Rear Delt Swing
- Single Arm Dumbbell Lateral Raise
- Single Arm Dumbbell Shoulder Press
Biceps (21)
- Dumbbell Curl
- Hammer Curl
- Incline Hammer Curl
- Concentration Curl
- Cross Body Curl
- Decline Dumbbell Curl
- Incline Dumbbell Curl
- Leaning Dumbbell Curl
- Seated Dumbbell Curl
- Seated Incline Dumbbell Curl
- Spider Curl
- Supinating Dumbbell Curl
- Zottman Curl
- Alternating Dumbbell Curl
- Cheat Curl
- Dumbbell Drag Curl
- Pinwheel Curl
- Preacher Hammer Curl
- Prone Incline Curl
- Single Arm Preacher Curl
- Waiter Curl
Triceps (13)
- Bent Over Tricep Extension
- Rolling Tricep Extension
- Dumbbell Kickback
- Dumbbell Skull Crusher
- Incline Dumbbell Skull Crusher
- Overhead Dumbbell Extension
- Tate Press
- Two Arm Dumbbell Overhead Extension
- Crossbody Dumbbell Extension
- Dumbbell Floor Skull Crusher
- Incline Dumbbell Overhead Extension
- Rolling Dumbbell Extension
- Single Arm Overhead Extension
Forearms (8)
- Dumbbell Wrist Roll
- Farmer's Walk
- Reverse Wrist Curl
- Wrist Curl
- Wrist Extension
- Dumbbell Reverse Wrist Curl
- Dumbbell Wrist Curl
- Waiter Walk
Abs (2)
Glutes (5)
- Dumbbell Hip Thrust
- Lateral Step Up
- Step Up with Knee Drive
- Dumbbell Glute Bridge
- Sumo Deadlift (Dumbbell)
Quads (26)
- Bulgarian Split Squat
- Goblet Squat
- Curtsy Lunge
- Dumbbell Squat
- Forward Lunge
- Lateral Lunge
- Lunge with Rotation
- Reverse Lunge
- Suitcase Lunge
- Walking Lunge
- Overhead Squat Single Arm
- Peterson Step Up
- Step Up
- Deficit Reverse Lunge
- Dumbbell Curtsy Lunge
- Dumbbell Front Squat
- Dumbbell Jump Squat
- Dumbbell Lateral Lunge
- Dumbbell Reverse Lunge
- Dumbbell Step Up
- Dumbbell Sumo Squat
- Dumbbell Walking Lunge
- Front Foot Elevated Split Squat
- Heels Elevated Goblet Squat
- Poliquin Step Up
- Split Squat (Dumbbell)
Hamstrings (6)
- Dumbbell Romanian Deadlift
- Dumbbell Single Leg Curl
- Single Leg Romanian Deadlift
- Dumbbell Good Morning
- B-Stance Romanian Deadlift
- Dumbbell Stiff Leg Deadlift
Calves (4)
Traps and neck (8)
- Dumbbell Shrug
- Dumbbell Shrug Walking
- Dumbbell Neck Curl
- Overhead Carry
- Suitcase Carry
- Dumbbell Shrug (Seated)
- Farmer's Walk Single Arm
- Incline Dumbbell Shrug
Full body (8)
- Dumbbell Squat to Press
- Devil Press
- Dumbbell Burpee
- Dumbbell Complex
- Dumbbell Thruster
- Man Maker
- Dumbbell Clean
- Dumbbell Snatch
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