Best Dumbbell Exercises

15 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.

15 exercises

Dumbbell Bench Press
Chest · Dumbbell · 8–12 reps
Incline Dumbbell Press
Chest · Dumbbell · 10–15 reps
Dumbbell Row
Back · Dumbbell · 8–12 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

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