Dumbbell Exercises

Dumbbells are the most forgiving equipment in the gym: each arm works on its own, the path is free, and you can set them down whenever you need to. That makes them the usual answer when a barbell lift bothers a shoulder or when the rack is taken. The list below covers every dumbbell exercise in the library, presses, rows, curls, raises, lunges and carries, with the muscles each one trains, a difficulty label and step-by-step instructions. If you are picking a starting weight, the guide on that is linked from the guides page; the short version is to start embarrassingly light and add weight next session.

129 exercises.

Alternate Hammer CurlBeginner
Bulgarian Split SquatIntermediate
Dumbbell Bench PressBeginner
Dumbbell Bicep CurlBeginner
Dumbbell FlyesBeginner
Dumbbell Shoulder PressIntermediate
Dumbbell ShrugBeginner
Dumbbell SquatBeginner
Goblet SquatBeginner
Hammer CurlsBeginner
Incline Dumbbell PressBeginner
One-Arm Dumbbell RowBeginner
Seated Bent-Over Rear Delt RaiseIntermediate
Side Lateral RaiseBeginner
Split Squat with DumbbellsBeginner
Standing Dumbbell Upright RowBeginner
Stiff-Legged Dumbbell DeadliftBeginner
Alternate Incline Dumbbell CurlBeginner
Alternating Deltoid RaiseBeginner
Arnold Dumbbell PressIntermediate
Around The WorldsIntermediate
Bent Over Dumbbell Rear Delt Raise With Head On BenchBeginner
Bent Over Two-Dumbbell RowBeginner
Bent Over Two-Dumbbell Row With Palms InBeginner
Bent-Arm Dumbbell PulloverIntermediate
Calf Raise On A DumbbellIntermediate
Close-Grip Dumbbell PressBeginner
Close-Grip Push-Up off of a DumbbellIntermediate
Concentration CurlsBeginner
Cross Body Hammer CurlBeginner
Cuban PressIntermediate
Decline Dumbbell Bench PressBeginner
Decline Dumbbell FlyesBeginner
Decline Dumbbell Triceps ExtensionBeginner
Dumbbell Alternate Bicep CurlBeginner
Dumbbell Bench Press with Neutral GripBeginner
Dumbbell CleanIntermediate
Dumbbell Floor PressIntermediate
Dumbbell Hip ThrustBeginner
Dumbbell Incline RowBeginner
Dumbbell Incline Shoulder RaiseBeginner
Dumbbell LungesBeginner
Dumbbell Lying One-Arm Rear Lateral RaiseIntermediate
Dumbbell Lying PronationIntermediate
Dumbbell Lying Rear Lateral RaiseIntermediate
Dumbbell Lying SupinationIntermediate
Dumbbell One-Arm Shoulder PressIntermediate
Dumbbell One-Arm Triceps ExtensionIntermediate
Dumbbell One-Arm Upright RowIntermediate
Dumbbell Prone Incline CurlIntermediate
Dumbbell RaiseBeginner
Dumbbell Rear LungeIntermediate
Dumbbell Romanian DeadliftBeginner
Dumbbell ScaptionBeginner
Dumbbell Seated Box JumpIntermediate
Dumbbell Seated One-Leg Calf RaiseBeginner
Dumbbell Side BendBeginner
Dumbbell Squat To A BenchIntermediate
Dumbbell Step UpsIntermediate
Dumbbell Tricep Extension -Pronated GripBeginner
External RotationBeginner
Flexor Incline Dumbbell CurlsBeginner
Front Dumbbell RaiseBeginner
Front Incline Dumbbell RaiseBeginner
Front Two-Dumbbell RaiseBeginner
Hammer Grip Incline DB Bench PressBeginner
Incline Dumbbell Bench With Palms Facing InBeginner
Incline Dumbbell CurlBeginner
Incline Dumbbell FlyesBeginner
Incline Dumbbell Flyes - With A TwistBeginner
Incline Hammer CurlsBeginner
Incline Inner Biceps CurlBeginner
Iron CrossIntermediate
Lying Dumbbell Tricep ExtensionIntermediate
Lying One-Arm Lateral RaiseIntermediate
Lying Rear Delt RaiseIntermediate
Lying Supine Dumbbell CurlBeginner
Middle Back ShrugIntermediate
One Arm Dumbbell Bench PressBeginner
One Arm Dumbbell Preacher CurlBeginner
One Arm Pronated Dumbbell Triceps ExtensionBeginner
One Arm Supinated Dumbbell Triceps ExtensionBeginner
One-Arm Flat Bench Dumbbell FlyeBeginner
One-Arm Incline Lateral RaiseBeginner
One-Arm Side LateralsBeginner
Palms-Down Dumbbell Wrist Curl Over A BenchBeginner
Palms-Up Dumbbell Wrist Curl Over A BenchBeginner
Plie Dumbbell SquatBeginner
Power PartialsBeginner
Preacher Hammer Dumbbell CurlBeginner
Reverse FlyesBeginner
Reverse Flyes With External RotationIntermediate
Seated Bent-Over One-Arm Dumbbell Triceps ExtensionBeginner
Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionIntermediate
Seated Dumbbell CurlBeginner
Seated Dumbbell Inner Biceps CurlBeginner
Seated Dumbbell Palms-Down Wrist CurlBeginner
Seated Dumbbell Palms-Up Wrist CurlBeginner
Seated Dumbbell PressBeginner
Seated One-Arm Dumbbell Palms-Down Wrist CurlIntermediate
Seated One-Arm Dumbbell Palms-Up Wrist CurlBeginner
Seated Side Lateral RaiseBeginner
Seated Triceps PressBeginner
See-Saw Press (Alternating Side Press)Intermediate
Side Laterals to Front RaiseBeginner
Single Dumbbell RaiseBeginner
Single-Leg Dumbbell Romanian DeadliftIntermediate
Spell CasterBeginner
Standing Alternating Dumbbell PressBeginner
Standing Bent-Over One-Arm Dumbbell Triceps ExtensionBeginner
Standing Bent-Over Two-Arm Dumbbell Triceps ExtensionBeginner
Standing Concentration CurlBeginner
Standing Dumbbell Calf RaiseIntermediate
Standing Dumbbell PressBeginner
Standing Dumbbell Reverse CurlIntermediate
Standing Dumbbell Straight-Arm Front Delt Raise Above HeadIntermediate
Standing Dumbbell Triceps ExtensionBeginner
Standing Inner-Biceps CurlIntermediate
Standing One-Arm Dumbbell Curl Over Incline BenchBeginner
Standing One-Arm Dumbbell Triceps ExtensionBeginner
Standing Palm-In One-Arm Dumbbell PressBeginner
Standing Palms-In Dumbbell PressIntermediate
Straight-Arm Dumbbell PulloverIntermediate
Tate PressIntermediate
Tricep Dumbbell KickbackBeginner
Two-Arm Dumbbell Preacher CurlBeginner
Vertical SwingBeginner
Zottman CurlIntermediate
Zottman Preacher CurlIntermediate