Exercises by equipment
Dumbbell exercises - Page 3
Explore 349 dumbbell exercises with clear instructions, muscles worked and practical coaching guidance.
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Dumbbell One Leg Fly on Exercise Ball
Bilateral dumbbell fly in a stability-ball bridge with one leg extended, greatly increasing balance and anti-rotation demand.
View exerciseDumbbell One-Arm Concentration Curl on Stability Ball
Single-arm concentration curl seated on a stability ball, with the upper arm braced against the inner thigh and the trunk held still.
View exerciseDumbbell One-Arm French Press on Stability Ball
Seated stability-ball overhead elbow extension that isolates one triceps while the trunk resists movement.
View exerciseDumbbell One-Arm Low-to-High Fly
Standing single-arm chest fly that travels diagonally from beside the thigh toward the opposite upper-chest line while the trunk resists rotation.
View exerciseDumbbell One-Arm Overhead Triceps Extension
Standing or unsupported unilateral overhead elbow extension emphasizing the triceps long head with controlled shoulder position.
View exerciseDumbbell One-Arm Reverse Preacher Curl
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.
View exerciseDumbbell One-Arm Reverse Spider Curl
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the biceps.
View exerciseDumbbell One-Arm Reverse Wrist Curl
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.
View exerciseDumbbell One-Arm Seated Curl on Stability Ball
Supinated single-arm curl seated upright on a stability ball, adding low-level trunk stabilization.
View exerciseDumbbell One-Arm Shoulder Press on Stability Ball
Single-arm overhead press performed seated on a stability ball, combining shoulder and triceps strength with trunk stability.
View exerciseDumbbell Over-Bench One-Arm Neutral Wrist Curl
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.
View exerciseDumbbell Over-Bench One-Arm Reverse Wrist Curl
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.
View exerciseDumbbell Over-Bench One-Arm Wrist Curl
Palm-up single-arm wrist curl with the entire forearm supported on a bench.
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Dumbbell Overhead Front Raise
Long-arc front raise that continues overhead while the trunk and ribs remain stacked.
View exerciseDumbbell Overhead Sit-Up with Legs on Bench
Loaded sit-up performed with the legs supported on a bench and a dumbbell held overhead throughout the repetition.
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Dumbbell Overhead Squat
Advanced bilateral overhead squat requiring leg strength, shoulder mobility, trunk control, and stable dumbbell stacking.
View exerciseDumbbell Palm Rotational Bent Over Row
Bent-over row that rotates from a pronated or neutral hang toward a supinated grip as the dumbbells approach the torso.
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Dumbbell Pinwheel Curl
Alternating cross-body hammer curl that keeps a neutral grip while each dumbbell travels toward the opposite chest.
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Dumbbell Pistol Squat
Dumbbell-counterbalanced pistol squat requiring advanced single-leg strength, ankle mobility, balance, and knee control.
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Dumbbell Plank Pull Through
High-plank dumbbell drag that trains anti-rotation by moving the load beneath the torso without shifting the hips.
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Dumbbell Plank Reverse Fly
Single-arm reverse fly from a high plank, combining rear-shoulder work with demanding anti-rotation and support-arm stability.
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Dumbbell Powell Raise
Side-lying incline-bench raise that isolates the rear deltoid through a diagonal path with the torso fully supported.
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Dumbbell Power Clean
Floor-start dumbbell power clean using leg and hip extension to reach a stable shallow rack receive.
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Dumbbell Power Clean & Push Jerk
Floor-start dumbbell power clean followed by a vertical dip, leg drive, and fast rebend into an overhead push-jerk receive.
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Dumbbell Power Snatch
Single-arm floor-start power snatch using leg and hip extension to reach a stable shallow overhead receive.
View exerciseDumbbell Preacher Curl over Exercise Ball
Kneeling stability-ball preacher curl using the ball to support both upper arms and restrict shoulder movement.
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Dumbbell Preacher Hammer Curl
Single-arm preacher curl with a fixed neutral grip, emphasizing the brachialis and brachioradialis while the upper arm stays supported.
View exerciseDumbbell Pronated Grip Row
Bent-over dumbbell row performed with a fixed palm-down grip to emphasize upper-back and rear-shoulder involvement.
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Dumbbell Pronated Grip Skull Crusher
Bench-supported dumbbell skull crusher using a fixed pronated grip and controlled elbow extension.
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Dumbbell Pronation-to-Supination Curl
Rotating dumbbell curl that begins palms-down and finishes palms-up while the elbows remain fixed beside the torso.
View exerciseDumbbell Prone Alternate Hammer Curl
Chest-supported alternating hammer curl for the biceps, brachialis, and forearms.
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Dumbbell Prone Bench Rear Delt Fly
Chest or rear-shoulder fly pattern using dumbbell through a controlled arc.
View exerciseDumbbell Prone Close-Elbow Row on Flat Bench
Flat-bench prone neutral-grip row with the elbows kept close, emphasizing the lats and upper back without lower-back loading.
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Dumbbell Pullover
Chest-and-lat accessory that trains shoulder extension from a bench.
View exerciseDumbbell Push-Up, Row, Clean and Press Complex
Advanced full-body complex linking one push-up, two anti-rotation rows, a double dumbbell clean, and an overhead press.
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Dumbbell Quadruped Pull Through
Quadruped dumbbell drag that trains trunk bracing and resistance to rotation.
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Dumbbell Quadruped Triceps Extension
Elbow-extension drill targeting the triceps with controlled upper-arm position.
View exerciseDumbbell RDL and Bent over Row
Combination drill pairing a dumbbell Romanian deadlift with a bent-over row.
View exerciseDumbbell RDL to Jump Shrug
Explosive drill that develops coordinated force and power using dumbbells, with emphasis on the hamstrings.
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Dumbbell Rear Delt Row
Upper-back pulling drill emphasizing shoulder-blade control with dumbbell.
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Dumbbell Rear Foot Elevated Romanian Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Dumbbell Rear Foot Elevated Split Squat
Rear-foot-elevated dumbbell split squat for unilateral leg strength and balance.
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Dumbbell Renegade Row
Plank-row combination for back and anti-rotation strength.
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Dumbbell Reverse Curl
Arm curl variation training the biceps without torso swing.
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Dumbbell Reverse Grip Chest Supported Incline Row
Upper-back pulling drill emphasizing shoulder-blade control with dumbbell.
View exerciseDumbbell Reverse Grip Squeeze Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using dumbbells, with emphasis on the triceps, chest and shoulders.
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Dumbbell Reverse Lunge
Dumbbell Reverse Lunge for lunge work focused on quadriceps.
View exerciseDumbbell Rollout
Advanced kneeling anti-extension rollout using two round dumbbells as rolling handles.
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Dumbbell Romanian Deadlift
Dumbbell hinge for hamstrings and glutes.
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Dumbbell Row to Kickback
Bent-over dumbbell row followed by a controlled triceps kickback.
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Dumbbell Row with Twist
Bench-supported single-arm dumbbell row with controlled upper-back rotation.
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Dumbbell Russian Twist
Rotational core drill that develops coordinated trunk strength and control using dumbbells, with emphasis on the obliques.
View exerciseDumbbell Russian Twist Close Grip Shoulder Press Sit-up
Advanced combination of a dumbbell Russian twist, sit-up, and two-hand overhead press.
View exerciseDumbbell Russian Twist on Stability Ball
Rotational core drill that develops coordinated trunk strength and control using dumbbells, with emphasis on the obliques.
View exerciseDumbbell Russian Twist with Legs Floor Off
Rotational core drill that develops coordinated trunk strength and control using dumbbells, with emphasis on the obliques.
View exerciseDumbbell Seated Alternate Hammer Curl on Exercise Ball
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the biceps.
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Dumbbell Seated Around The World
Light seated shoulder-control drill tracing a broad pain-free circle around the body.
View exerciseDumbbell Seated Bent Over Alternate Kickback
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.
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Dumbbell Seated Bent Over Rear Delt Fly
Seated bent-over dumbbell fly isolating the rear deltoids through a controlled lateral arc.
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Dumbbell Seated Box Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
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Dumbbell Seated Curl
Arm curl variation training the biceps without torso swing.
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Dumbbell Seated Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Dumbbell Seated Inner Biceps Curl
Arm curl variation training the biceps without torso swing.
View exerciseDumbbell Seated Lateral Raise on Stability Ball
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the shoulders.
View exerciseDumbbell Seated on Exercise Ball Shoulder Press
Vertical pressing drill that develops shoulder and triceps strength using dumbbells, with emphasis on the shoulders and triceps.
View exerciseDumbbell Seated One Leg Calf Raise
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the calves.
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Dumbbell Seated Overhead Press
Seated dumbbell press for shoulder and triceps strength with independent arm control and back support.
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Dumbbell Seated Tibialis Anterior Raise
Seated loaded ankle-dorsiflexion drill for the tibialis anterior.
View exerciseDumbbell Seated Tuck Crunch on Floor
Trunk-flexion drill that develops abdominal strength and control using dumbbells, with emphasis on the abdominals.
View exerciseDumbbell Seated Tuck Twisting Crunch on Floor
Trunk-flexion drill that develops abdominal strength and control using dumbbells, with emphasis on the obliques.
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Dumbbell SeeSaw Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Dumbbell Seesaw Press
Pressing variation for upper-body strength and bracing with dumbbell.
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