Exercises by equipment
Dumbbell exercises
Explore 349 dumbbell exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
Alternating Dumbbell Arnold Press
Alternating Arnold press that combines unilateral overhead strength, smooth forearm rotation, and trunk control while the other dumbbell remains racked.
View exerciseAlternating Dumbbell Bench Press (High Start)
Alternating bench press that begins with both dumbbells high and maintains an isometric lockout on one side while the other completes a repetition.
View exerciseAlternating Dumbbell Chest Press on Stability Ball
Advanced alternating chest press performed from a bridged upper-back support on a stability ball, adding anti-rotation and balance demand.
View exerciseAlternating Dumbbell Curl with Arm Blaster
Alternating dumbbell curl using an arm blaster to support the upper arms and restrict shoulder and torso assistance.
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Alternating Dumbbell Deficit Curtsy Lunge
Loaded curtsy lunge from a low platform, alternating diagonal steps to use additional range while controlling the standing knee and pelvis.
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Alternating Dumbbell Forward Lunge
Loaded forward lunge alternating legs while dumbbells remain controlled at the sides.
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Alternating Dumbbell Front-Foot-Elevated Reverse Lunge
Loaded reverse lunge with the front foot on a low platform to increase controlled range of motion, performed on both sides.
View exerciseAlternating Dumbbell Overhead Press
Standing alternating dumbbell overhead press that trains unilateral shoulder strength while the opposite bell remains racked.
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Alternating Dumbbell Split Jump
Loaded alternating split jump using light dumbbells to train lower-body power while preserving controlled landings.
View exerciseAlternating Dumbbell Strict Hammer Curl
Strict alternating hammer curl using a neutral grip while the upper arms and torso remain stationary.
View exerciseAlternating Lying Dumbbell Triceps Extension
Alternating lying dumbbell elbow extensions that train each triceps while the opposite arm remains stable above the shoulder.
View exerciseAlternating Seated Dumbbell Curl on Stability Ball
Alternating dumbbell curl from a stable seated position on a properly sized ball, adding modest postural demand without using body sway.
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American Dumbbell Swing
Technical two-hand dumbbell swing using hip power to guide the load into a controlled overhead finish.
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Arnold Press
Rotating dumbbell shoulder press that combines front-delt control and overhead strength.
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Banded Dumbbell Bent Over Reverse Fly
Bent-over rear-delt fly combining dumbbells and underfoot band resistance through a controlled wide arc.
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Bent-Arm Dumbbell Pullover
Bench pullover with a fixed moderate elbow bend, training shoulder extension through the lats and chest while the trunk controls rib flare.
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Bent-Over Dumbbell Concentration Curl
Seated one-arm concentration curl with the upper arm braced against the inner thigh to remove shoulder and torso assistance.
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Bent-Over Dumbbell Rear-Deltoid Fly
Unsupported hip-hinged rear-deltoid fly that keeps a fixed torso and soft elbow angle while the arms open laterally.
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Bent-Over Dumbbell Rear-Deltoid Pulses
Short timed set of small controlled pulses near the top of a bent-over rear-deltoid fly.
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Burpee Over Dumbbell
Conditioning drill raising heart rate while challenging coordination.
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Chest-Supported Dumbbell Rear-Deltoid Fly
Incline chest-supported rear-deltoid fly that removes torso momentum while the arms open in a controlled arc.
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Chest-Supported Dumbbell Row
Supported dumbbell row that reduces lower-back demand and focuses on the upper back.
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Chest-Supported Dumbbell Scapular Retraction
Straight-arm chest-supported scapular retraction that trains the middle back through a short shoulder-blade glide rather than an upper-trap shrug.
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Chest-Supported Incline Dumbbell Biceps Curl
Prone incline-bench curl that fixes the torso and lets both arms hang beneath the shoulders before elbow flexion.
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Chest-Supported Incline Dumbbell W-Raise
Light chest-supported W-raise combining scapular retraction with controlled shoulder external rotation.
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Concentration Curl
Strict single-arm biceps curl braced against the inner thigh for pure isolation.
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Cross-Body Hammer Curl
Hammer curl across the body for brachialis and forearm emphasis.
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Crucifix Hold
Loaded isometric shoulder-endurance hold with both arms extended laterally at shoulder height.
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Cuban Rotation
Shoulder rotation drill for cuff and upper-back coordination.
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Dead Bug Pullover
Loaded dead-bug variation that holds the legs in tabletop while a light dumbbell moves through a controlled pullover arc.
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Decline Dumbbell Bench Press
Decline dumbbell press with independent arm control.
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Dumbbell 1 & 1/4 Bench Press
Dumbbell bench press using a bottom-quarter-bottom-full sequence to increase controlled time and work in the stretched pressing range.
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Dumbbell 1 & 1/4 French Press
Standing overhead triceps extension using a bottom-quarter-bottom-full sequence to add controlled work in the lengthened position.
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Dumbbell 1 & 1/4 Front Squat
Dumbbell front squat using a bottom-quarter-bottom-full sequence to increase controlled work near the deepest squat position.
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Dumbbell 1 & 1/4 Romanian Deadlift
Dumbbell Romanian deadlift using a bottom-quarter-bottom-full sequence to add controlled work in the lengthened hamstring range.
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Dumbbell 1 & 1/4 Split Squat
Loaded split squat using a bottom-quarter-bottom-full sequence to increase controlled work near the deepest position.
View exerciseDumbbell 30-Degree Reverse-Grip Incline Bench Press
Low-incline dumbbell bench press using a supinated reverse grip to emphasize the upper-chest press line and triceps.
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Dumbbell 90/90 Crush Grip Skull Crusher
Bench-supported skull crusher holding one dumbbell horizontally with a constant two-hand crush grip and fixed upper-arm position.
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Dumbbell Arnold Curl
Bilateral dumbbell curl that moves from a neutral hand position toward supination as the elbows flex.
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Dumbbell Around-the-World Biceps Curl
Biceps curl following a controlled outward semicircular path rather than a straight sagittal curl path.
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Dumbbell ATG Split Squat
Deep dumbbell split squat allowing controlled forward knee travel while the front heel stays planted and the rear hip lengthens.
View exerciseDumbbell Back Kick with Overhead Press
Coordinated light-dumbbell combination pairing a standing hip extension with a bilateral overhead press and single-leg balance.
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Dumbbell Bear Row
Alternating row from a low bear hover, combining upper-back pulling with anti-rotation and four-point stability.
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Dumbbell Bench Oscillations
Short timed set of small controlled dumbbell press oscillations in a fixed mid- or lower-range position for shoulder and pressing stability.
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Dumbbell Bench Press with Hip Bridge
Dumbbell bench press performed while maintaining a level hip bridge, combining pressing with sustained glute and trunk control.
View exerciseDumbbell Bent-Arm Curl Hold
Standing isometric biceps hold with both elbows fixed near 90 degrees and the torso kept still.
View exerciseDumbbell Bent-Over Row
Bilateral dumbbell row performed from a sustained hip hinge to train the back and arms while the trunk remains braced.
View exerciseDumbbell Biceps Curl in BOSU V-Sit
Advanced BOSU V-sit combining a sustained trunk-and-hip-flexor hold with bilateral dumbbell curls.
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Dumbbell Box Step Over
Loaded step over a stable box, requiring controlled ascent, transfer across the top, and descent to the far side.
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Dumbbell Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Clean and Press
Dumbbell Clean and Press for power development focused on full-body coordination.
View exerciseDumbbell Clean-Rack Kneeling-to-Stand
Kneeling-to-standing transition with two dumbbells held at the shoulders, training leg drive, balance, trunk control, and front-rack stability.
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Dumbbell Cossack Squat
Dumbbell Cossack Squat for squatting focused on adductors.
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Dumbbell Crunch
Loaded floor crunch that trains controlled abdominal flexion while the dumbbell stays secured at the chest.
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Dumbbell Cuban Press
Light shoulder complex combining an upright row, external rotation, and overhead press under strict control.
View exerciseDumbbell Curl Press Extension
Three-part dumbbell complex combining a curl, overhead press, and overhead triceps extension in each repetition.
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Dumbbell Curl to Shoulder Press
Strict dumbbell curl linked to a controlled overhead shoulder press without leg drive.
View exerciseDumbbell Deadlift Bent-over Row
Combined dumbbell hip hinge and bilateral bent-over row that links posterior-chain strength with upper-back pulling.
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Dumbbell Death March
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseDumbbell Decline Bench Lunge
Front-foot-elevated split-stance lunge using the raised end of a decline bench to increase controlled range.
View exerciseDumbbell Decline Lying Leg Curl
Prone knee-flexion accessory on a decline bench with a light dumbbell secured between the feet.
View exerciseDumbbell Decline One Arm Fly
Unilateral decline dumbbell fly for chest tension with added anti-rotation demand through the trunk.
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Dumbbell Decline Sit Up
Loaded decline-bench sit-up that trains abdominal and hip-flexor strength through a controlled extended range.
View exerciseDumbbell Decline Twist Fly
Decline chest fly with a controlled forearm rotation through the arc, emphasizing lower-chest tension and shoulder control.
View exerciseDumbbell Deep Push up and Renegade Row
Advanced combination of a deficit dumbbell-handle push-up and alternating renegade row from a rigid plank.
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Dumbbell Deficit Bulgarian Split Squat
Loaded Bulgarian split squat with the front foot elevated to add controlled depth at the working hip and knee.
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Dumbbell Deficit Suitcase Split Squat
Front-foot-elevated split squat with dumbbells held at the sides, increasing range while preserving a stable split stance.
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Dumbbell Devil Press
Advanced full-body conditioning complex combining a dumbbell burpee with a powerful double-dumbbell swing or snatch overhead.
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Dumbbell Drop Lunge
Dumbbell-loaded curtsy lunge using a controlled cross-behind step to train the glutes, quadriceps, and adductors.
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Dumbbell Elevator Bicep Curl
Biceps curl with deliberate low, middle, and top pauses on both the lifting and lowering phases.
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Dumbbell Farmer Carry March
Bilateral farmer hold with deliberate alternating high-knee marching for grip, trunk stiffness, and single-leg control.
View exerciseDumbbell Flat Flye Hold
Loaded isometric chest-fly hold on a flat bench, performed at a controlled midrange rather than as a passive stretch.
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