Best Dumbbell 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

Farmer's Carry

Forearms · Dumbbell · 20–40 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

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

Dumbbell Forward Lunge

Quads · Dumbbell · 8–12 reps

Dumbbell Bulgarian Split Squat

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

Abs · Dumbbell · 12–20 reps

Dumbbell Side Bend

Abs · 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