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Dumbbell Exercises

All 129 Dumbbell exercises, grouped by movement pattern.

Muscle Chest Upper Back Lats Traps Rear Delts Front Delts Side Delts Biceps Triceps Forearms Core Obliques Lower Back Glutes Quads Hamstrings Calves Adductors Hip Flexors Shoulders Neck
Equipment Bodyweight Dumbbell Barbell Kettlebell Resistance Band Cable Machine Pull-Up Bar

Conditioning 1

advanced
Man Maker Dumbbell · Full Body

Carry 3

Farmer's Carry beginner
Farmer's Carry Dumbbell · Forearms, Core, Traps
intermediate
Overhead Carry Dumbbell · Front Delts, Core, Side Delts
beginner
Suitcase Carry Dumbbell · Obliques, Core, Forearms

Core 3

Crunches Raised Legs video beginner
Crunches Raised Legs Dumbbell · Core
Weighted Crunch video intermediate
Weighted Crunch Dumbbell · Core
Weighted Side Crunch video intermediate
Weighted Side Crunch Dumbbell · Obliques

Glutes 2

Dumbbell Hip Thrust video beginner
Dumbbell Hip Thrust Dumbbell · Glutes
Side-Lying Dumbbell Hip Abduction video beginner
Side-Lying Dumbbell Hip Abduction Dumbbell · Glutes

Hip Hinge 6

Dumbbell Deadlift video beginner
Dumbbell Deadlift Dumbbell · Hamstrings, Glutes
Dumbbell Good Morning video intermediate
Dumbbell Good Morning Dumbbell · Hamstrings, Glutes
Dumbbell Romanian Deadlift video beginner
Dumbbell Romanian Deadlift Dumbbell · Hamstrings, Glutes
Dumbbell Staggered Stance RDL video intermediate
Dumbbell Staggered Stance RDL Dumbbell · Hamstrings
Dumbbell Swing video intermediate
Dumbbell Swing Dumbbell · Glutes, Hamstrings
Single-Leg Romanian Deadlift video intermediate
Single-Leg Romanian Deadlift Dumbbell · Hamstrings, Glutes

Horizontal Pull 16

Bent Over Dumbbell Rows video intermediate
Bent Over Dumbbell Rows Dumbbell · Upper Back
Chest-Supported Row video beginner
Chest-Supported Row Dumbbell · Upper Back, Lats
Dumbbell Bent Over Rows video intermediate
Dumbbell Bent Over Rows Dumbbell · Upper Back
Dumbbell Front Raise with Rear Delt Fly video intermediate
Dumbbell Front Raise with Rear Delt Fly Dumbbell · Rear Delts
Dumbbell Kroc Row video intermediate
Dumbbell Kroc Row Dumbbell · Lats
Dumbbell Pendlay Row video intermediate
Dumbbell Pendlay Row Dumbbell · Upper Back
Dumbbell Row video beginner
Dumbbell Row Dumbbell · Lats, Upper Back
Dumbbell Rows Laying on Bench video intermediate
Dumbbell Rows Laying on Bench Dumbbell · Lats
Dumbbell Underhand Row Bent Over video intermediate
Dumbbell Underhand Row Bent Over Dumbbell · Upper Back
Dumbbell Wide Row video intermediate
Dumbbell Wide Row Dumbbell · Upper Back
Dumbbell Yates Row video intermediate
Dumbbell Yates Row Dumbbell · Upper Back
Gorilla Row video intermediate
Gorilla Row Dumbbell · Upper Back
Rear Delt Dumbbell Row with Bench video intermediate
Rear Delt Dumbbell Row with Bench Dumbbell · Rear Delts
Rear Delt Fly video beginner
Rear Delt Fly Dumbbell · Rear Delts, Upper Back
Renegade Row video intermediate
Renegade Row Dumbbell · Upper Back, Lats, Core
Seated Rear Delt Raise video intermediate
Seated Rear Delt Raise Dumbbell · Rear Delts

Horizontal Push 21

Decline Dumbbell Bench Press video intermediate
Decline Dumbbell Bench Press Dumbbell · Chest
Dumbbell Bench Press video beginner
Dumbbell Bench Press Dumbbell · Chest, Triceps
Dumbbell Crush Press (Squeeze Press) video intermediate
Dumbbell Crush Press (Squeeze Press) Dumbbell · Chest
Dumbbell Flies (Stability Ball) video intermediate
Dumbbell Flies (Stability Ball) Dumbbell · Chest
Dumbbell Floor Press video beginner
Dumbbell Floor Press Dumbbell · Chest, Triceps
Dumbbell Fly intermediate
Dumbbell Fly Dumbbell · Chest
Dumbbell Flyes video beginner
Dumbbell Flyes Dumbbell · Chest
Dumbbell Flyes (Floor) video intermediate
Dumbbell Flyes (Floor) Dumbbell · Chest
Dumbbell Hammer Press (Floor) video intermediate
Dumbbell Hammer Press (Floor) Dumbbell · Chest
Dumbbell Incline Press (Stability Ball) video intermediate
Dumbbell Incline Press (Stability Ball) Dumbbell · Chest
Dumbbell Press (Floor) video beginner
Dumbbell Press (Floor) Dumbbell · Chest
Dumbbell Press (Stability Ball) video intermediate
Dumbbell Press (Stability Ball) Dumbbell · Chest
Dumbbell Press on Step video intermediate
Dumbbell Press on Step Dumbbell · Chest
Dumbbell Push Up video intermediate
Dumbbell Push Up Dumbbell · Chest
Dumbbell Standing Upper Chest Flyes video intermediate
Dumbbell Standing Upper Chest Flyes Dumbbell · Chest
Dumbbell Svend Press video intermediate
Dumbbell Svend Press Dumbbell · Chest
Incline Dumbbell Flyes video intermediate
Incline Dumbbell Flyes Dumbbell · Chest
Incline Dumbbell Press video beginner
Incline Dumbbell Press Dumbbell · Chest, Front Delts
Lying Chest Squeezes 2 video intermediate
Lying Chest Squeezes 2 Dumbbell · Chest
Svend Press video intermediate
Svend Press Dumbbell · Chest
Weighted Push Up VO video intermediate
Weighted Push Up VO Dumbbell · Chest

Arms 37

Alternating Dumbbell Curls with Pause video beginner
Alternating Dumbbell Curls with Pause Dumbbell · Biceps
Bat wings video intermediate
Bat wings Dumbbell · Triceps
Bent Over Dumbbell Kickbacks video beginner
Bent Over Dumbbell Kickbacks Dumbbell · Triceps
Concentration Curl video beginner
Concentration Curl Dumbbell · Biceps
Dumbbell 21's video intermediate
Dumbbell 21's Dumbbell · Biceps
Dumbbell Alternating Curls video beginner
Dumbbell Alternating Curls Dumbbell · Biceps
Dumbbell Arnold Curl video intermediate
Dumbbell Arnold Curl Dumbbell · Biceps
Dumbbell Cross Curl video beginner
Dumbbell Cross Curl Dumbbell · Biceps
Dumbbell Curl video beginner
Dumbbell Curl Dumbbell · Biceps
Dumbbell Curl Twist Reverse Dumbbell Curl video intermediate
Dumbbell Curl Twist Reverse Dumbbell Curl Dumbbell · Biceps
Dumbbell Curls Close Grip video beginner
Dumbbell Curls Close Grip Dumbbell · Biceps
Dumbbell Forearm Twists video beginner
Dumbbell Forearm Twists Dumbbell · Forearms
Dumbbell Hammer Curls video beginner
Dumbbell Hammer Curls Dumbbell · Biceps
Dumbbell Kickback video beginner
Dumbbell Kickback Dumbbell · Triceps
Dumbbell One Arm Extension video beginner
Dumbbell One Arm Extension Dumbbell · Triceps
Dumbbell Overhead Extensions With Pause video intermediate
Dumbbell Overhead Extensions With Pause Dumbbell · Triceps
Dumbbell Preacher Curl Single Arm video beginner
Dumbbell Preacher Curl Single Arm Dumbbell · Biceps
Dumbbell Rotating Curls Single Arm video beginner
Dumbbell Rotating Curls Single Arm Dumbbell · Biceps
Dumbbell Spider Curls video intermediate
Dumbbell Spider Curls Dumbbell · Biceps
Dumbbell Tate Press video intermediate
Dumbbell Tate Press Dumbbell · Triceps
Dumbbell Triceps Extension video beginner
Dumbbell Triceps Extension Dumbbell · Triceps
Dumbbell Wrestlers Row video intermediate
Dumbbell Wrestlers Row Dumbbell · Triceps
Hammer Curl video beginner
Hammer Curl Dumbbell · Biceps, Forearms
Incline Dumbbell Curl video intermediate
Incline Dumbbell Curl Dumbbell · Biceps
Incline Dumbbell Extensions (Dumbbell Powerbomb) video intermediate
Incline Dumbbell Extensions (Dumbbell Powerbomb) Dumbbell · Triceps
Incline Dumbbell Extensions VO video intermediate
Incline Dumbbell Extensions VO Dumbbell · Triceps
Incline Dumbbell Triceps Kickback video intermediate
Incline Dumbbell Triceps Kickback Dumbbell · Triceps
Overhead Triceps Extension video beginner
Overhead Triceps Extension Dumbbell · Triceps
Plate Tricep Extensions video beginner
Plate Tricep Extensions Dumbbell · Triceps
Reverse Curl video beginner
Reverse Curl Dumbbell · Forearms, Biceps
Reverse Wrist Curl Single Dumbbell video beginner
Reverse Wrist Curl Single Dumbbell Dumbbell · Forearms
Seated Dumbbell Curls video beginner
Seated Dumbbell Curls Dumbbell · Biceps
Seated Hammer Curls video beginner
Seated Hammer Curls Dumbbell · Biceps
Squat Bicep Curls video intermediate
Squat Bicep Curls Dumbbell · Biceps
Standard Dumbbell Bicep Curl video beginner
Standard Dumbbell Bicep Curl Dumbbell · Biceps
Wrist Curl video beginner
Wrist Curl Dumbbell · Forearms
Zottman Curl intermediate
Zottman Curl Dumbbell · Biceps, Forearms

Legs (isolation) 4

Dumbbell Calf Raise video beginner
Dumbbell Calf Raise Dumbbell · Calves
Dumbbell Leg Extensions video beginner
Dumbbell Leg Extensions Dumbbell · Quads
Dumbbell Lying Leg Curls video intermediate
Dumbbell Lying Leg Curls Dumbbell · Hamstrings
Seated Dumbbell Calf Raises video beginner
Seated Dumbbell Calf Raises Dumbbell · Calves

Shoulders 15

Alternating Dumbbell Lateral Raise with Pause video intermediate
Alternating Dumbbell Lateral Raise with Pause Dumbbell · Side Delts
Bent Over Side Raises video intermediate
Bent Over Side Raises Dumbbell · Side Delts
Dumbbell Arm Circles video beginner
Dumbbell Arm Circles Dumbbell · Shoulders
Dumbbell Bent Over Flyes video intermediate
Dumbbell Bent Over Flyes Dumbbell · Shoulders
Dumbbell External Rotation video beginner
Dumbbell External Rotation Dumbbell · Shoulders
Dumbbell Front & Side Raise Superset video intermediate
Dumbbell Front & Side Raise Superset Dumbbell · Side Delts
Dumbbell Front Raises Standing video beginner
Dumbbell Front Raises Standing Dumbbell · Front Delts
Dumbbell Lateral Raise video beginner
Dumbbell Lateral Raise Dumbbell · Side Delts
Dumbbell Seated Lateral Raises video intermediate
Dumbbell Seated Lateral Raises Dumbbell · Side Delts
Dumbbell Shrug video beginner
Dumbbell Shrug Dumbbell · Traps
Front Delt Plate Raises video beginner
Front Delt Plate Raises Dumbbell · Front Delts
Front Raise video beginner
Front Raise Dumbbell · Front Delts
Internal Rotation Dumbbell video intermediate
Internal Rotation Dumbbell Dumbbell · Shoulders
Upright Row video intermediate
Upright Row Dumbbell · Side Delts, Traps
Upright Row Dumbbells video intermediate
Upright Row Dumbbells Dumbbell · Shoulders

Lunge 7

Bulgarian Split Squat video intermediate
Bulgarian Split Squat Dumbbell · Quads, Glutes
Dumbbell Bulgarian Split Squat video intermediate
Dumbbell Bulgarian Split Squat Dumbbell · Glutes
Dumbbell Lateral Lunge video intermediate
Dumbbell Lateral Lunge Dumbbell · Quads
Dumbbell Lunges video beginner
Dumbbell Lunges Dumbbell · Quads
Dumbbell Reverse Lunge video beginner
Dumbbell Reverse Lunge Dumbbell · Quads, Glutes
Single Leg Dumbbell Lunges video intermediate
Single Leg Dumbbell Lunges Dumbbell · Quads
Single Leg Dumbbell Split Squats video intermediate
Single Leg Dumbbell Split Squats Dumbbell · Glutes

Squat 6

Dumbbell Jump Squats video intermediate
Dumbbell Jump Squats Dumbbell · Quads
Dumbbell Squat video beginner
Dumbbell Squat Dumbbell · Quads, Glutes
intermediate
Dumbbell Thruster Dumbbell · Quads, Glutes, Front Delts
Goblet Squat video beginner
Goblet Squat Dumbbell · Quads, Glutes
Goblet Squat Heels Elevated video intermediate
Goblet Squat Heels Elevated Dumbbell · Quads
Sumo Squat video beginner
Sumo Squat Dumbbell · Glutes, Adductors, Quads

Vertical Pull 3

Dumbbell Pull Over video intermediate
Dumbbell Pull Over Dumbbell · Lats
Dumbbell Pullover video intermediate
Dumbbell Pullover Dumbbell · Lats, Chest
Straight-Arm Dumbbell Pullover video intermediate
Straight-Arm Dumbbell Pullover Dumbbell · Chest

Vertical Push 5

Arnold Press video intermediate
Arnold Press Dumbbell · Front Delts, Side Delts
Dumbbell Front & Side Press Superset video intermediate
Dumbbell Front & Side Press Superset Dumbbell · Side Delts
Dumbbell Shoulder Press video beginner
Dumbbell Shoulder Press Dumbbell · Front Delts, Side Delts
Dumbbell Shoulder Press Standing video intermediate
Dumbbell Shoulder Press Standing Dumbbell · Shoulders
Seated Dumbbell Press video beginner
Seated Dumbbell Press Dumbbell · Front Delts, Side Delts