Exercises by equipment
Dumbbell exercises - Page 2
Explore 349 dumbbell exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
Browse dedicated exercise pages by body area or equipment.
Dumbbell Floor Press
Controlled dumbbell press from the floor with a shoulder-friendly range of motion.
View exercise
Dumbbell Floor Press with Glute Bridge Groin Squeeze
Dumbbell floor press performed while holding a glute bridge and continuously squeezing a medicine ball between the knees.
View exercise
Dumbbell Fly
Free-weight chest fly for pec stretch and control.
View exerciseDumbbell Fly on Exercise Ball
Dumbbell chest fly from a stability-ball bridge, adding sustained hip and trunk control to the fly arc.
View exercise
Dumbbell Foam Roller Squat
Supported dumbbell squat using a foam roller against a wall to guide a controlled path.
View exercise
Dumbbell Forearm Pronation and Supination
Supported forearm-rotation drill using a very light dumbbell through pronation and supination.
View exerciseDumbbell Forward Lunge Triceps Extension
Coordinated forward lunge paired with a two-dumbbell overhead triceps extension during the descent.
View exercise
Dumbbell Frog Pump
Hip-focused drill targeting the glutes with steady pelvis control.
View exercise
Dumbbell Front Foot Elevated Curtsy Lunge
Loaded curtsy lunge from an elevated front foot, increasing controlled range through the working hip and knee.
View exercise
Dumbbell Front Foot Elevated Front Rack Split Squat
Front-foot-elevated split squat with two dumbbells racked at the shoulders, adding trunk and rack-position demand.
View exercise
Dumbbell Front Foot Elevated Goblet Split Squat
Front-foot-elevated split squat with one dumbbell held centrally at the chest in a goblet position.
View exercise
Dumbbell Front Rack Reverse Lunge
Reverse lunge with two dumbbells held in a bilateral front rack, increasing trunk and upper-back demand.
View exercise
Dumbbell Front Rack Squat
Bilateral dumbbell front-rack squat that loads the legs while demanding an upright, braced torso and stable shoulder rack.
View exercise
Dumbbell Front Rack Step-Up
Loaded step-up with two dumbbells held at the shoulders, combining unilateral leg drive with front-rack trunk control.
View exercise
Dumbbell Front Rack Walking Lunge
Alternating walking lunge with two dumbbells held in a front rack for leg strength, balance, and trunk stiffness.
View exercise
Dumbbell Front Raise
Front raise for the anterior delt through clean shoulder flexion.
View exercise
Dumbbell Front Raise Using Towel
Bilateral front raise using both ends of a towel to suspend one dumbbell, requiring even hand tension and load control.
View exercise
Dumbbell Glute Bridge Floor Press
Dumbbell floor press performed while maintaining a bilateral glute bridge throughout the set.
View exercise
Dumbbell Goblet Bulgarian Split Squat
Rear-foot-elevated split squat with one dumbbell held centrally at the chest in a goblet position.
View exercise
Dumbbell Goblet Carry
Two-handed front-loaded carry with one dumbbell held vertically at the chest, challenging posture, grip, and trunk stiffness.
View exercise
Dumbbell Goblet Duck Walk
Loaded deep-squat locomotion performed with one dumbbell held at the chest while the hips stay low between short steps.
View exercise
Dumbbell Goblet Elevator Squat
Goblet squat performed through deliberate descending and ascending depth stops, with no bounce between levels.
View exercise
Dumbbell Goblet Jump Squat
Loaded vertical jump from a squat with one light dumbbell secured at the chest and a complete balance reset after each landing.
View exercise
Dumbbell Goblet Lateral Lunge
Dumbbell Goblet Lateral Lunge for lunge work focused on adductors.
View exerciseDumbbell Goblet Squat and Biceps Curl
Combination of a goblet squat and a two-handed dumbbell curl performed only after returning to full standing.
View exerciseDumbbell Goblet Squat with 2-Second Hold
Goblet squat with an active two-second pause at the deepest controlled position before standing.
View exercise
Dumbbell Goblet Wall Sit
Timed wall-sit isometric with one dumbbell held at the chest in a goblet position.
View exercise
Dumbbell Gorilla Row
Alternating dumbbell rows from a wide, low hip hinge while the non-working weight stays grounded or controlled beneath the shoulder.
View exerciseDumbbell Half Kneeling Lift and Chop
Half-kneeling low-to-high diagonal dumbbell lift that trains oblique, shoulder, and pelvic control without lumbar rotation.
View exercise
Dumbbell Hammer Curl to Press
Two-part upper-body sequence linking a neutral-grip dumbbell curl to a strict overhead press from a stable shoulder rack.
View exercise
Dumbbell Hammer Grip Incline Bench Press
Incline dumbbell press using a palms-in neutral grip to train the upper chest, shoulders, and triceps.
View exercise
Dumbbell Hang Clean & Push Jerk
Technical sequence combining a dumbbell hang clean with a leg-driven push jerk and stable overhead receive.
View exercise
Dumbbell Hang Clean Thruster
Dumbbell hang clean followed by a full front squat whose ascent flows directly into an overhead thruster finish.
View exercise
Dumbbell Hang Power Clean
Explosive dumbbell clean from the hang, received at the shoulders in a shallow squat before standing.
View exercise
Dumbbell Hang Power Snatch
Single-arm dumbbell power snatch from the hang, received overhead with a shallow knee bend and active shoulder.
View exerciseDumbbell Head Supported Row
Strict single-arm dumbbell row from a standing hip hinge with the forehead lightly supported to limit torso momentum.
View exercise
Dumbbell Heel Elevated Assisted Sissy Squat
Assisted heel-elevated sissy squat with one dumbbell adding load while the free hand uses a fixed support only for balance.
View exercise
Dumbbell Heels Elevated Close Stance Front Squat
Narrow-stance front squat with the heels elevated and two dumbbells racked at the shoulders for a quad-biased range.
View exercise
Dumbbell High Box Step Up
Single-leg lower-body drill building leg strength, balance, and control.
View exerciseDumbbell High Low Carry
Asymmetrically loaded carry with one dumbbell locked overhead and the other held at the side, challenging shoulder, grip, and trunk stability.
View exercise
Dumbbell High Pull
Explosive dumbbell pull driven by hip and leg extension, with the elbows guiding the weights high after full lower-body acceleration.
View exercise
Dumbbell Hip Thrust
Bench-supported hip thrust with one dumbbell secured across the pelvis to load glute-dominant hip extension.
View exerciseDumbbell Incline Alternate Reverse Fly
Alternating chest-supported rear-deltoid fly on an incline bench, isolating one shoulder at a time without torso momentum.
View exerciseDumbbell Incline Alternating Biceps Curl
Alternating supinated dumbbell curls from an incline bench, keeping each upper arm behind the torso and the opposite arm still.
View exercise
Dumbbell Incline Bench Oscillations
Short timed set of small controlled incline-press oscillations at a deliberately chosen range, using light dumbbells and fixed shoulder position.
View exercise
Dumbbell Incline Hammer Curls
Bilateral neutral-grip curls from an incline bench, loading the biceps, brachialis, and forearms with the upper arms held behind the torso.
View exerciseDumbbell Incline Hammer Press on Exercise Ball
Neutral-grip bilateral incline chest press from a stability-ball bridge, combining pressing with sustained hip and trunk control.
View exerciseDumbbell Incline One Arm Press on Exercise Ball
Single-arm incline chest press from a stability-ball bridge, adding anti-rotation demand to upper-body pressing.
View exercise
Dumbbell Incline Shoulder Raise
Shoulder raise variation for controlled delt work and steady posture.
View exerciseDumbbell Incline Twist Press
Incline dumbbell press that begins with a neutral grip and smoothly rotates toward a pronated grip as the weights rise.
View exercise
Dumbbell Iron Cross
Combination of a controlled squat and a light bilateral lateral raise that finishes in a standing cross position.
View exercise
Dumbbell Jefferson Curl
Controlled loaded spinal flexion for segmental mobility and trunk control.
View exerciseDumbbell Kneeling Biceps Curl with Exercise-Ball Support
Single-arm dumbbell curl from tall kneeling while the free hand lightly stabilizes on an exercise ball.
View exercise
Dumbbell Kroc Row
Heavy high-repetition one-arm dumbbell row using a stable hand support and limited controlled body assistance.
View exercise
Dumbbell L Sit
L-sit performed with stable dumbbells as handles, combining straight-arm support, hip-flexor strength, and trunk compression.
View exercise
Dumbbell L-Raise
Alternating paired front and lateral dumbbell raises that train the anterior and middle deltoids while the trunk stays still.
View exercise
Dumbbell Lateral Hop
Plyometric lower-body drill developing power, rhythm, and landing control.
View exercise
Dumbbell Lateral Lunge
Side-loaded lateral lunge training frontal-plane leg strength, adductors, hip control, and balance.
View exercise
Dumbbell Lateral Raise
Middle-delt isolation raise performed out to the sides up to shoulder height.
View exercise
Dumbbell Lateral Step Up
Loaded lateral step-up that develops single-leg strength and frontal-plane hip and knee control.
View exercise
Dumbbell Lunge and Curl
Forward lunge combined with a bilateral dumbbell curl, training the legs and biceps with coordinated timing.
View exerciseDumbbell Lunge and Curl with Bowling Backswing
Advanced coordinated lunge combining a small bowling-style arm backswing on descent with a dumbbell curl during the return to standing.
View exerciseDumbbell Lying Leg Curl
Prone dumbbell leg curl that isolates the hamstrings while the feet securely clamp a light dumbbell.
View exerciseDumbbell Lying One-Arm Supinated Triceps Extension
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.
View exerciseDumbbell Lying Pronated-Grip Maltese Isometric Hold
Advanced flat-bench isometric that holds very light dumbbells in a wide fly-like Maltese position for shoulder and chest stability.
View exercise
Dumbbell Muscle Clean
Technical dumbbell clean finished without a receiving knee rebend, using hip extension and a close turnover to the shoulders.
View exerciseDumbbell One Arm Chest Fly on Exercise Ball
Unilateral chest fly performed in a level stability-ball bridge, adding anti-rotation demand while the working arm follows a fixed fly arc.
View exerciseDumbbell One Arm Prone Hammer Curl
Chest-supported single-arm neutral-grip curl with the arm hanging from a prone bench position.
View exerciseDumbbell One Arm Reverse Fly (with support)
Bench-supported single-arm reverse fly emphasizing the rear deltoid and upper back with minimal torso movement.
View exerciseDumbbell One Arm Seated Hammer Curl
Seated single-arm neutral-grip curl emphasizing the brachialis, brachioradialis, and biceps.
View exerciseDumbbell One Arm Seated Neutral Wrist Curl
Seated single-arm neutral-grip wrist curl with the forearm supported on the thigh and the thumb kept upward.
View exerciseDumbbell One Arm Standing Hammer Curl
Standing single-arm neutral-grip curl emphasizing the brachialis, brachioradialis, and biceps.
View exercise