Exercises by equipment
Dumbbell exercises - Page 4
Explore 349 dumbbell exercises with clear instructions, muscles worked and practical coaching guidance.
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Dumbbell Shrugs
Dumbbell shrug that allows a freer arm path for the upper traps.
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Dumbbell Side Bends
Loaded side bend for the obliques and lateral trunk strength.
View exerciseDumbbell Side Bridge
Core-stability drill that develops bracing and positional control using dumbbells, with emphasis on the hip abductors and core.
View exerciseDumbbell Side Bridge with Bent Leg
Core-stability drill that develops bracing and positional control using dumbbells, with emphasis on the obliques and core.
View exerciseDumbbell Side Plank with Rear Fly
Core-stability drill that develops bracing and positional control using dumbbells, with emphasis on the obliques and core.
View exerciseDumbbell Single Arm Alternate Fly
Alternating single-arm flat-bench dumbbell fly with anti-rotation demand.
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Dumbbell Single Arm Bench Press in Hip Bridge
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Dumbbell Single Arm Bulgarian Split Squat With Hand Support
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Dumbbell Single Arm Clean & Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Devils Press
Single-arm burpee-to-overhead complex for full-body conditioning and power.
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Dumbbell Single Arm Floor Press
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Dumbbell Single Arm Hang Power Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Hang Power Clean & Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Hang Power Clean & Press
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Overhead Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Dumbbell Single Arm Plank Bicep Curl
Core-control drill keeping the trunk stable through a challenging variation.
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Dumbbell Single Arm Seated Shoulder Press
Pressing variation for upper-body strength and bracing with dumbbell.
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Dumbbell Single Arm Swing
Explosive hip-hinge drill developing posterior-chain power and timing.
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Dumbbell Single Arm Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single Arm Upright Row
Upper-back pulling drill emphasizing shoulder-blade control with dumbbell.
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Dumbbell Single Leg Glute Bridge
Hip-focused drill targeting the glutes with steady pelvis control.
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Dumbbell Single Leg Hand Supported Romanian Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Dumbbell Single-Arm Squat Snatch
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Single-Leg Balance with Overhead Hold and Bicep Curl
Single-leg balance drill combining an overhead dumbbell hold with a curl in the opposite arm.
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Dumbbell Sit Up to Shoulder Press
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Dumbbell Spell Caster
Rotational trunk drill emphasizing oblique control and smooth force transfer.
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Dumbbell Split Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Split Squat
Stationary dumbbell split squat for unilateral leg strength and controlled front-knee tracking.
View exerciseDumbbell Split Squat with Front Foot Elevated on a BOSU Ball
Squat-pattern drill that develops lower-body strength and control using dumbbells, with emphasis on the glutes and quadriceps.
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Dumbbell Split Stance Wood Chop
Split-stance high-to-low dumbbell chop for controlled trunk rotation and oblique strength.
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Dumbbell Squat Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Squat Clean Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
View exerciseDumbbell Squat Hold Calf Raise
Repeated calf raises performed while holding a fixed goblet-loaded squat position.
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Dumbbell Squat Jump
Loaded vertical squat jump for lower-body power and controlled landing mechanics.
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Dumbbell Squat To A Bench
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
View exerciseDumbbell Squat with Biceps Curl
Dumbbell squat coordinated with a bilateral curl during the ascent and controlled arm extension during the next descent.
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Dumbbell Squeeze Press
Dumbbell press with inward pressure for strong chest tension.
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Dumbbell Standing Bent Arm Lateral Raise
Shoulder raise variation for controlled delt work and steady posture.
View exerciseDumbbell Standing One Arm Curl Over Incline Bench
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the biceps.
View exerciseDumbbell Standing One-Arm Overhead Triceps Extension
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.
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Dumbbell Standing Overhead Tricep Extension
Elbow-extension drill targeting the triceps with controlled upper-arm position.
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Dumbbell Standing Single Arm Neutral Grip Shoulder Press
Pressing variation for upper-body strength and bracing with dumbbell.
View exerciseDumbbell Standing Single Leg Calf Raise
Loaded single-leg calf raise from an elevated forefoot for controlled plantar flexion through a full range.
View exerciseDumbbell Step Back Lunge and Row
Reverse-lunge and dumbbell-row combination for unilateral leg strength, upper-back pulling, and trunk control.
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Dumbbell Step-Up
Loaded box step-up for unilateral leg strength and controlled ascent and descent.
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Dumbbell Stiff Leg Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseDumbbell Straight Arm Twisting Sit-up
Trunk-flexion drill that develops abdominal strength and control using dumbbells, with emphasis on the obliques.
View exerciseDumbbell Straight Leg Russian Twist
Rotational core drill that develops coordinated trunk strength and control using dumbbells, with emphasis on the obliques.
View exerciseDumbbell Suitcase Kneeling-to-Stand
Loaded kneeling-to-stand transition with two dumbbells held at the sides, training unilateral leg drive, balance, and trunk control.
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Dumbbell Suitcase Reverse Lunge to Single Leg Romanian Deadlift
Contralateral dumbbell reverse lunge flowing into a same-leg single-leg Romanian deadlift.
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Dumbbell Suitcase Walking Lunge
Walking lunge with dumbbells held quietly at the sides for alternating unilateral leg strength.
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Dumbbell Sumo Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Dumbbell Sumo Squat
Wide-stance goblet-style dumbbell squat emphasizing adductors, glutes, and controlled knee tracking.
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Dumbbell Supported Forearm Pronation
Bench-supported single-arm forearm pronation drill for controlled rotational strength and range.
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Dumbbell Supported Forearm Supination
Bench-supported single-arm forearm supination drill for controlled rotational strength and range.
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Dumbbell Swing to Squat and Press
Full-body complex linking a bilateral dumbbell swing, rack receive, squat, and overhead press.
View exerciseDumbbell Tate Press
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.
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Dumbbell Three-Point Row
One-arm row using a hand and one lower-body contact on a bench to create three-point support while the torso remains square.
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Dumbbell Three-Way Deltoid Raise
One cycle combines controlled front, lateral, and hinged rear-deltoid raises with light dumbbells.
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Dumbbell Thruster
Dumbbell Thruster for conditioning focused on full-body coordination.
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Dumbbell Thumbs Up Lateral Raise
Shoulder raise variation for controlled delt work and steady posture.
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Dumbbell Tricep BirdDog
Elbow-extension drill targeting the triceps with controlled upper-arm position.
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Dumbbell Tricep Kick Back Plank
Core-control drill keeping the trunk stable through a challenging variation.
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Dumbbell Tricep Rollbacks
Elbow-extension drill targeting the triceps with controlled upper-arm position.
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Dumbbell Triceps Kickback
Hip-hinged dumbbell triceps extension with peak tension near full lockout.
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Dumbbell Turkish Sit-Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
View exerciseDumbbell Two-Arm Seated Hammer Curl on Stability Ball
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.
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Dumbbell Underhand Front Raise
Shoulder raise variation for controlled delt work and steady posture.
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Dumbbell Upright Row
Elbow-led vertical dumbbell pull for the shoulders and upper trapezius.
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Dumbbell V Sit with Cross Jabs
Loaded V-sit combining abdominal bracing with alternating cross-body dumbbell jabs.
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Dumbbell Waiters Curl
Two-hand curl with the palms supporting the upper plate of one vertical dumbbell.
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Dumbbell Wall Sit
Timed wall-sit isometric with dumbbells held quietly at the sides.
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