Exercises by equipment
Dumbbell exercises - Page 5
Explore 349 dumbbell exercises with clear instructions, muscles worked and practical coaching guidance.
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Dumbbell Wood Chop Squat
Diagonal low-to-high dumbbell chop coordinated with a squat and foot pivot.
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Dumbbell Wrist Curl
Dumbbell wrist curl for focused work on the forearm flexors.
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Dumbbell Wrist Extension
Wrist extensor isolation to balance grip and forearm training.
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Dumbbell Z Press
Floor-seated dumbbell overhead press requiring upright trunk control without leg assistance.
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Dumbbell Zottman Preacher Curl
Preacher-supported curl with a supinated ascent and pronated controlled lowering.
View exerciseDumbbell-Loaded Bench Dip
Advanced bench dip externally loaded by a dumbbell secured across the upper thighs with partner assistance.
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Empty Can Shoulder Raise
Shoulder raise variation for controlled delt work and steady posture.
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Exercise Ball Dumbbell Chest Press
Pressing drill building chest, shoulder, and triceps strength with dumbbell.
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Farmer Carry
Loaded carry for grip, trunk stiffness, posture, and conditioning.
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Filly Press
Alternating single-arm dumbbell press from a front rack while the opposite dumbbell remains parked at the shoulder.
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Flat Dumbbell Bench Press
Flat dumbbell press that offers a larger range of motion and independent arm control.
View exerciseFly Against Chains
Flat-bench dumbbell fly with matched chains adding progressively more resistance as the arms approach the top.
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Full Can
Shoulder raise variation for controlled delt work and steady posture.
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GHD Dumbbell Preacher Curl
Arm curl variation training the biceps without torso swing.
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Goblet Squat
Front-loaded dumbbell squat that reinforces depth, posture, and knee tracking.
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Hammer Curl
Neutral-grip curl that strengthens the brachialis, brachioradialis, and biceps.
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Heels Elevated Goblet Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Incline Dumbbell Bench Press
Incline dumbbell press that targets the upper chest and demands balanced drive from each arm.
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Incline Dumbbell Curl
Dumbbell curl from an incline bench for a longer biceps stretch.
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Incline Dumbbell Fly
Incline fly variation emphasizing the upper chest.
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Incline Dumbbell Flyes With Twist
Rotational core drill for controlled trunk movement and oblique strength.
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Incline Renegade Row
Upper-back pulling drill emphasizing shoulder-blade control with bodyweight.
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Incline Y Raise
Incline Y raise for lower-trap and shoulder stability.
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Lying Dumbbell Around-the-World
Light dumbbell shoulder-and-chest accessory sweeping both arms in a wide arc beside a flat bench.
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Lying Dumbbell Triceps Extension
Lying dumbbell triceps extension that allows a more natural wrist and elbow path.
View exerciseLying Floor Fly
Dumbbell chest fly performed on the floor, which limits shoulder extension at the bottom.
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Man Maker
Full-body conditioning drill combining strength, rhythm, and repeated effort.
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Mini Band Dumbbell Deficit Hip Thrust
Hip-focused drill targeting the glutes with steady pelvis control.
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Overhead Carry
Overhead loaded carry for shoulder and trunk stability.
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Overhead Dumbbell Triceps Extension
Overhead dumbbell triceps extension that heavily loads the long head of the triceps.
View exerciseProne Single Arm Trap Raise
Unilateral chest-supported dumbbell T raise emphasizing the rear shoulder and scapular stabilizers.
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Rear Delt Fly
Rear-delt fly that also supports the upper back through an open arm path.
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Reverse Flyes With External Rotation
Chest-supported reverse fly followed by controlled shoulder external rotation using light dumbbells.
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Scaption Raise
Dumbbell raise in the scapular plane for shoulder-friendly deltoid work.
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Seal Row
Chest-supported row that removes hip momentum.
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Seated Dumbbell Calf Raise
Seated calf raise using dumbbells to load the lower leg.
View exerciseSeated Dumbbell One-Arm Overhead Triceps Extension
Seated unilateral overhead elbow extension emphasizing the triceps long head with controlled shoulder position.
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Side-Lying External Rotation
Light dumbbell side-lying shoulder external rotation for controlled rotator-cuff strengthening.
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Side-Lying Internal Rotation
Light dumbbell side-lying shoulder internal rotation for controlled rotator-cuff strengthening.
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Single Arm Dumbbell Row
Unilateral dumbbell row for the back with better side-to-side control.
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Single-Arm Dumbbell Bench Press
One-arm dumbbell bench press that challenges trunk stability.
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Single-Arm Dumbbell Snatch
Single-Arm Dumbbell Snatch for power development focused on full-body coordination.
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Single-Leg Romanian Deadlift
Single-leg hinge for hamstrings, glutes, and balance.
View exerciseSingle-Leg Stability-Ball Dumbbell Curl
Bilateral dumbbell curl performed while seated on a stability ball with one foot raised, creating a high balance and trunk-control demand.
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Spider Curl
Chest-supported curl that limits swinging.
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Standing Biceps Curl
Standing biceps curl that stays strict when the torso remains stable.
View exerciseStanding Dumbbell Shoulder External Rotation
Light standing external-rotation drill for the rotator cuff with elbows pinned to the sides.
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Standing Dumbbell Shoulder Press
Standing free-weight shoulder press that requires arm-by-arm stability and a clean overhead path.
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Suitcase Carry
Unilateral dumbbell carry for grip, posture, and resistance to lateral trunk flexion and rotation.
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Suitcase Deadlift
Single-dumbbell deadlift from beside the foot, combining hip extension with anti-lateral-flexion trunk control.
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V Sit Dumbbell Overhead Tricep Extension
Elbow-extension drill targeting the triceps with controlled upper-arm position.
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Waiter Carry
Waiter Carry for loaded carrying focused on shoulders.
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Walking Lunge
Traveling lunge that trains the quads, glutes, and balance.
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Weighted Chest Supported Butterfly Lateral Raise
Incline chest-supported dumbbell butterfly raise for rear delts and upper-back scapular control.
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Weighted Chest Supported IYT
Shoulder-control drill for improving scapular position and overhead range.
View exerciseWeighted Dumbbell Lying Knee Raise
Dumbbell-loaded lying knee or leg raise challenging abdominal and hip-flexor control.
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Weighted Isometric Blackburns
Shoulder-control drill for improving scapular position and overhead range.
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Weighted Lu Raise
Shoulder raise variation for controlled delt work and steady posture.
View exerciseWeighted Seated Bicep Curl (on stability ball)
Accessory drill that develops controlled strength in the target muscles using a stability ball, with emphasis on the biceps.
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Weighted Squat Walk
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Zottman Curl
Curl variation combining supinated lift and pronated lower.
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