Best Dumbbell exercises
70 dumbbell exercises organized by primary muscle. Whether you have a fully-stocked commercial gym or only a single piece of equipment, you can build a complete program from this list.
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70 exercises
Dumbbell Bench Press
Chest · Dumbbell · 8–12 reps
Incline Dumbbell Press
Chest · Dumbbell · 10–15 reps
Dumbbell Fly
Chest · Dumbbell · 12–20 reps
Dumbbell Row
Back · Dumbbell · 8–12 reps
Dumbbell Pullover
Back · Dumbbell · 12–20 reps
Dumbbell Overhead Press
Shoulders · Dumbbell · 8–12 reps
Lateral Raise
Shoulders · Dumbbell · 12–20 reps
Rear Delt Fly
Shoulders · Dumbbell · 12–20 reps
- Dumbbell Curl Biceps · Dumbbell · 10–15 reps
- Hammer Curl Biceps · Dumbbell · 10–15 reps
- Overhead Tricep Extension Triceps · Dumbbell · 10–15 reps
- Bulgarian Split Squat Quads · Dumbbell · 8–12 reps
- Goblet Squat Quads · Dumbbell · 10–15 reps
- Dumbbell Romanian Deadlift Hamstrings · Dumbbell · 10–15 reps
- Seated Calf Raise Calves · Dumbbell · 12–20 reps
- Dumbbell Shrug Traps · Dumbbell · 12–20 reps
- Wrist Curl Forearms · Dumbbell · 12–20 reps
- Single-Arm Dumbbell Overhead Press Shoulders · Dumbbell · 8–12 reps
- Arnold Press Shoulders · Dumbbell · 8–12 reps
- Single-Arm Lateral Raise Shoulders · Dumbbell · 12–20 reps
- Incline Dumbbell Curl Biceps · Dumbbell · 10–15 reps
- Concentration Curl Biceps · Dumbbell · 10–15 reps
- Dumbbell Skull Crusher Triceps · Dumbbell · 10–15 reps
- Walking Lunge Quads · Dumbbell · 8–12 reps
- Reverse Lunge Quads · Dumbbell · 8–12 reps
- Dumbbell Step-Up Quads · Dumbbell · 8–12 reps
- Wrist Extension Forearms · Dumbbell · 12–20 reps
- Dumbbell Floor Press Chest · Dumbbell · 6–10 reps
- Dumbbell Squeeze Press Chest · Dumbbell · 10–15 reps
- Decline Dumbbell Press Chest · Dumbbell · 8–12 reps
- Incline Dumbbell Fly Chest · Dumbbell · 12–20 reps
- Seated Dumbbell Shoulder Press Shoulders · Dumbbell · 8–12 reps
- Neutral-Grip Dumbbell Shoulder Press Shoulders · Dumbbell · 8–12 reps
- Dumbbell Front Raise Shoulders · Dumbbell · 12–20 reps
- Incline Dumbbell Lateral Raise Shoulders · Dumbbell · 12–20 reps
- Rear Delt Row Shoulders · Dumbbell · 12–20 reps
- Dumbbell Upright Row Shoulders · Dumbbell · 10–15 reps
- Decline Dumbbell Fly Chest · Dumbbell · 12–20 reps
- Incline Rear Delt Fly Shoulders · Dumbbell · 12–20 reps
- Incline Dumbbell Y-Raise Shoulders · Dumbbell · 12–20 reps
- Chest-Supported Dumbbell Row Back · Dumbbell · 8–12 reps
- Incline Dumbbell Shrug Traps · Dumbbell · 12–20 reps
- Single-Arm Dumbbell Shrug Traps · Dumbbell · 12–20 reps
- Dumbbell Overhead Shrug Traps · Dumbbell · 12–20 reps
- Spider Curl Biceps · Dumbbell · 10–15 reps
- Single-Arm Dumbbell Preacher Curl Biceps · Dumbbell · 10–15 reps
- Zottman Curl Biceps · Dumbbell · 10–15 reps
- Cross-Body Hammer Curl Biceps · Dumbbell · 10–15 reps
- Incline Hammer Curl Biceps · Dumbbell · 10–15 reps
- Alternating Dumbbell Curl Biceps · Dumbbell · 10–15 reps
- Dumbbell Close-Grip Press Triceps · Dumbbell · 8–12 reps
- Dumbbell Tricep Kickback Triceps · Dumbbell · 12–15 reps
- Tate Press Triceps · Dumbbell · 10–15 reps
- Single-Arm Overhead Dumbbell Extension Triceps · Dumbbell · 10–15 reps
- Incline Dumbbell Skull Crusher Triceps · Dumbbell · 10–15 reps
- Decline Dumbbell Skull Crusher Triceps · Dumbbell · 10–15 reps
- Dumbbell Forward Lunge Quads · Dumbbell · 8–12 reps
- Dumbbell Squat Quads · Dumbbell · 10–15 reps
- Single-Leg Dumbbell Romanian Deadlift Hamstrings · Dumbbell · 8–12 reps
- Dumbbell Stiff-Leg Deadlift Hamstrings · Dumbbell · 8–12 reps
- Dumbbell Hip Thrust Glutes · Dumbbell · 8–12 reps
- Dumbbell Glute Bridge Glutes · Dumbbell · 10–15 reps
- Weighted Russian Twist Obliques · Dumbbell · 12–20 reps
- Dumbbell Side Bend Obliques · Dumbbell · 12–20 reps
- Standing Dumbbell Calf Raise Calves · Dumbbell · 12–20 reps
- Single-Leg Dumbbell Calf Raise Calves · Dumbbell · 12–20 reps
- Dumbbell Suitcase Carry Forearms · Dumbbell · 20–40 reps
- Controlled-ROM Goblet Squat Quads · Dumbbell · 10–15 reps
- Farmer's Walk Forearms · Dumbbell · 1–5 reps
- Circus Dumbbell Press Shoulders · Dumbbell · 1–5 reps
Exercise illustrations: Illustration: Everkinetic (CC BY-SA 4.0) · Illustration: philip / wger.de (CC BY-SA 4.0) · Illustration: Franpol / wger.de (CC BY-SA 4.0) · Illustration: AlucardEvil40 / wger.de (CC BY-SA 4.0)
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