Dumbbells Exercises
Versatile dumbbell exercises for balanced muscle development. Great for unilateral training and home workouts.
138 exercises available
Single-Arm Row (Dumbbell)
A fundamental unilateral compound exercise that targets the upper and middle back using a bench for ...
Chest-Supported Row (Dumbbell)
The Chest-Supported Dumbbell Row is a back isolation exercise performed lying face-down on an inclin...
Shrug (Dumbbell)
The dumbbell shrug is an isolation exercise that strengthens the upper trapezius muscles and neck by...
Kroc Row
A high-intensity, heavy dumbbell row variation performed for high repetitions that utilizes controll...
Dumbbell Pullover
The Dumbbell Pullover is an upper-body accessory exercise performed on a bench that targets the lats...
Renegade Row
The Renegade Row is a compound functional exercise that combines a high plank with a dumbbell row to...
Bird Dog Rows
The Bird Dog Row is a hybrid functional exercise that combines a single-arm dumbbell row with the qu...
Dumbbell Back Fly
The Dumbbell Back Fly is a bent-over isolation exercise that targets the posterior deltoids and uppe...
Dumbbell Bent Over Reverse Fly
The Dumbbell Bent Over Reverse Fly is an isolation exercise designed to target the posterior deltoid...
Good Morning (Dumbbell)
The dumbbell good morning is a hip-hinge exercise that builds strength in the hamstrings, glutes, an...
Romanian Deadlift to Bent Over Row (Dumbbell)
A compound exercise combining a hip hinge and a row to strengthen the posterior chain, specifically ...
Romanian Deadlift to Shrug (Dumbbell)
A compound movement that combines a hamstring-dominant hip hinge with an upper trapezius shrug to ta...
Bent Over Dumbbell Row (Elbows Out)
The Bent Over Dumbbell Row (Elbows Out) is a free-weight pulling exercise that targets the upper bac...
Bicep Curl (Dumbbell)
A fundamental arm exercise that isolates the biceps by curling dumbbells toward the shoulders. It is...
Hammer Curl (Dumbbell)
The dumbbell hammer curl is a bicep isolation exercise performed with a neutral grip to target the b...
Incline Curl - Back on Bench (Dumbbell)
A seated bicep isolation exercise performed on an incline bench to place the arms behind the torso. ...
Decline Curl - Chest on Bench (Dumbbell)
A strict bicep isolation exercise performed lying face-down on a decline bench. This position locks ...
Concentration Curl (Dumbbell)
The Concentration Curl is a seated isolation exercise where the working arm is braced against the in...
Zottman Curl (Dumbbell)
A comprehensive arm exercise that combines a standard bicep curl with a reverse curl to target both ...
Preacher Curl (Dumbbell, Hammer Grip)
A bicep isolation exercise performed on a preacher bench using a neutral grip to target the brachial...
Preacher Curl (Dumbbell)
The Dumbbell Preacher Curl is an isolation exercise performed on a specialized bench that locks your...
Preacher Curl (Back-on-Bench, Dumbbell)
The Dumbbell Preacher Curl is an isolation exercise that targets the biceps by stabilizing the upper...
Lying Dumbbell Curl (Flat Bench)
The lying dumbbell curl is an isolation exercise performed while lying supine on a flat bench to tar...
Inverse Zottman Curl
A compound arm exercise that combines a standard curl on the lifting phase with a reverse curl on th...
Drag Curl (Dumbbell)
The Dumbbell Drag Curl is an isolation exercise where you pull weights vertically up your torso by d...
Waiter Curl (Dumbbell)
The Waiter Curl is a bicep isolation exercise performed by holding a single dumbbell vertically with...
21's Bicep Curl (Dumbbell)
21s are a high-volume bicep curl variation that divides the range of motion into three distinct 7-re...
Cross Body Hammer Curl (Dumbbell)
The Cross Body Hammer Curl is a dumbbell isolation exercise where you curl the weight across your to...
Drag Pause Curl (Dumbbell)
The Dumbbell Drag Pause Curl is a bicep isolation exercise where the weights are dragged up the side...
No Money Curl (Dumbbell)
The Dumbbell No Money Curl is a functional bicep exercise that combines elbow flexion with external ...
Pause Curl (Dumbbell)
The dumbbell pause curl is an isolation exercise that increases time under tension by adding a stati...
Seated Hammer Curl to Front Press (Dumbbell)
The Seated Hammer Curl to Front Press is a compound exercise that transitions a neutral-grip bicep c...
Standing Hammer Curl to Front Press (Dumbbell)
The Standing Hammer Curl to Front Press combines a neutral-grip bicep curl with an overhead press in...
Wide Curl (Dumbbell)
The Wide Curl is a dumbbell bicep variation performed with elbows tucked and arms angled outward to ...
Reverse Curl (Dumbbell)
The Dumbbell Reverse Curl is an isolation arm exercise performed with an overhand grip to target the...
Bicep Curl (Dumbbell, Seated)
The Seated Dumbbell Bicep Curl is an isolation exercise performed while sitting to minimize momentum...
Single Arm Reverse Curl (Dumbbell)
The Single Arm Reverse Curl is a unilateral isolation exercise performed with a dumbbell to target t...
Bench Press (Dumbbell)
The Dumbbell Bench Press is a foundational compound exercise that targets the chest, shoulders, and ...
Incline Press (Dumbbell)
The Dumbbell Incline Press is a compound upper-body exercise performed on an angled bench to specifi...
Decline Bench Press (Dumbbell)
The Dumbbell Decline Bench Press is a free-weight pushing exercise performed on a downward-angled be...
Chest Fly (Dumbbell)
The dumbbell chest fly is an isolation exercise performed on a flat bench that targets the pectoral ...
Floor Press (Dumbbell)
A shoulder-friendly chest pressing exercise performed lying on the floor to limit range of motion an...
Hex Press (Dumbbell)
The Dumbbell Hex Press is a chest variation where you press two dumbbells together firmly throughout...
Crossbody Fly (Dumbbell)
The Crossbody Fly is a unilateral chest isolation exercise where you bring the dumbbell across your ...
Alternating Bench Press (Dumbbell)
The Alternating Bench Press is a unilateral chest exercise where you press one dumbbell at a time wh...
Decline Fly (Dumbbell)
The Dumbbell Decline Fly is an isolation exercise performed on a decline bench that specifically tar...
Incline Fly (Dumbbell)
The Incline Dumbbell Fly is an isolation exercise performed on an incline bench that specifically ta...
Squeeze Press (Dumbbell)
The Dumbbell Squeeze Press is a chest-focused accessory exercise where dumbbells are pressed firmly ...
Incline Squeeze Press (Dumbbell)
The Incline Squeeze Press is a dumbbell chest exercise where weights are pressed firmly together thr...
Single Arm Floor Press (Dumbbell)
A unilateral chest and triceps exercise performed lying on the floor to limit shoulder range of moti...
Double Dumbbell Hang Snatch
The Double Dumbbell Hang Snatch is an explosive, full-body power exercise where you lift two dumbbel...
Dumbbell Clean
The dumbbell clean is an explosive power exercise that builds total-body strength by lifting weights...
Dumbbell Hang Snatch
The Dumbbell Hang Snatch is a dynamic power exercise that involves explosively lifting a dumbbell fr...
Dumbbell Kneel to Stand
The Dumbbell Kneel to Stand is a functional lower-body exercise that builds unilateral leg strength ...
Dumbbell Romanian Deadlift to High Pull
The Dumbbell Romanian Deadlift to High Pull is a dynamic compound exercise that combines a hip hinge...
Dumbbell Snatch
The Dumbbell Snatch is an explosive, full-body power exercise that involves lifting a dumbbell from ...
Dumbbell Thruster
A high-intensity compound exercise that combines a front squat with an overhead press to build explo...
Single Dumbbell Power Clean and Jerk
The Single Dumbbell Power Clean and Jerk is a dynamic, full-body compound exercise that builds explo...
Balance Trainer Overhead Weighted Crunch
An intermediate core exercise performed on an unstable surface that intensifies abdominal engagement...
Decline Overhead Weighted Sit Up
The Decline Overhead Weighted Sit Up is an advanced core exercise that targets the abdominals by add...
Dumbbell Fire Hydrant Circle
The Dumbbell Fire Hydrant Circle is a targeted hip mobility and strengthening exercise where you squ...
Dumbbell Halo To Oblique Crunch
The Dumbbell Halo to Oblique Crunch is a compound core exercise that combines shoulder mobility with...
Dumbbell Side Bend
The dumbbell side bend is a standing isolation exercise that strengthens the obliques and improves l...
Dumbbell V-Sit Cross Jab
The Dumbbell V-Sit Cross Jab is a dynamic core exercise that combines an isometric V-sit hold with w...
Leg Raise With Dumbbell Pull Over
The Leg Raise With Dumbbell Pull Over is a compound core exercise that combines a supine leg lift wi...
Overhead Weighted Sit Up
The Overhead Weighted Sit Up is a core strengthening exercise that combines a traditional sit-up wit...
Plank With Dumbbell Pull Through
A dynamic core exercise that combines a high plank hold with a lateral drag of a dumbbell underneath...
Weighted Torture Twist
The Weighted Torture Twist is a challenging core exercise that combines an isometric V-sit hold with...
Walking Lunge (Dumbbell)
The Dumbbell Walking Lunge is a dynamic unilateral lower-body exercise that involves stepping forwar...
Bulgarian Split Squat (Dumbbell)
The Dumbbell Bulgarian Split Squat is a unilateral lower-body strength exercise where the rear foot ...
Step-up (Dumbbell)
The Dumbbell Step-up is a unilateral leg exercise that builds strength, stability, and power in the ...
Single-Leg Calf Raise (Dumbbell)
The Single-Leg Calf Raise (Dumbbell) is a unilateral isolation exercise designed to build calf mass ...
Lunge (Dumbbell)
The Dumbbell Lunge is a fundamental unilateral leg exercise that builds lower body strength, stabili...
Lunge (Shallow Steps)
The Lunge (Shallow Steps) is a lower-body strength exercise that targets the quadriceps and glutes u...
Standing Calf Raise (Dumbbell)
The Standing Calf Raise (Dumbbell) is a lower body isolation exercise that strengthens the calves by...
Single-Leg Romanian Deadlift (Dumbbell)
The Single-Leg Romanian Deadlift with dumbbells is a unilateral lower-body exercise that builds bala...
Balance Trainer Goblet Squat
The Balance Trainer Goblet Squat is an intermediate lower-body exercise that combines strength and s...
Forward Lunge (Dumbbell)
The Dumbbell Forward Lunge is a dynamic unilateral leg exercise that targets the quadriceps and glut...
Calf Raise to Shrug (Dumbbell)
The Dumbbell Calf Raise to Shrug is a compound accessory exercise that combines plantar flexion with...
Calf Raise to High Pull (Dumbbell)
A dynamic compound exercise that combines a calf raise with an explosive upper body pull to build po...
Curtsy Lunge (Dumbbell)
The Dumbbell Curtsy Lunge is a dynamic lower-body exercise that targets the glutes and quadriceps by...
Deficit Reverse Lunge (Dumbbell)
The Dumbbell Deficit Reverse Lunge is a unilateral leg exercise performed on an elevated surface to ...
Goblet Squat (Dumbbell)
The Dumbbell Goblet Squat is a foundational lower-body exercise where you hold a single weight at ch...
Hip Thrust (Dumbbell)
A glute-focused resistance exercise where you rest your upper back against a bench and drive your hi...
Romanian Deadlift to Calf Raise (Dumbbell)
A compound exercise combining a hip-hinge movement with a lower leg isolation to target the posterio...
Squat (Dumbbells at Sides)
The Squat (Dumbbells at Sides), often called a Suitcase Squat, is a lower-body strength exercise whe...
Stiff Legged Deadlift (Dumbbell)
The Dumbbell Stiff Legged Deadlift is a posterior chain exercise that strengthens the hamstrings, gl...
Sumo Squat (Dumbbell)
The Dumbbell Sumo Squat is a lower-body strength exercise performed with a wide stance and a single ...
Dumbbell Toe Walks
Dumbbell Toe Walks are a functional lower-body exercise where you walk on the balls of your feet whi...
Side Lunge (Dumbbell)
The Dumbbell Side Lunge is a lateral lower-body exercise that strengthens the quadriceps, glutes, an...
Kneeling Squat (Dumbbell)
The Kneeling Squat (Dumbbell) is a lower-body strength exercise that targets the glutes and quadrice...
Seated One-Leg Calf Raise (Dumbbell)
The Seated One-Leg Calf Raise is a unilateral isolation exercise that targets the soleus muscle by l...
External Rotation (Dumbbell)
The Dumbbell External Rotation is a foundational shoulder isolation exercise designed to strengthen ...
Jefferson Curl
The Jefferson Curl is a weighted mobility exercise that strengthens and lengthens the entire posteri...
Loaded Groin Stretch
The Loaded Groin Stretch is a weighted mobility exercise designed to improve flexibility in the addu...
Shoulder Press (Dumbbell, Seated)
The Seated Dumbbell Shoulder Press is a foundational upper body exercise that isolates the deltoids ...
Arnold Press (Dumbbell)
The Arnold Press is a comprehensive dumbbell shoulder exercise that combines a rotational movement w...
Lateral Raise (Dumbbell)
The Dumbbell Lateral Raise is an isolation exercise designed to target the middle deltoids, creating...
Front Raise (Dumbbell)
The Dumbbell Front Raise is an isolation shoulder exercise that specifically targets the anterior de...
Upright Row (Dumbbell)
The Dumbbell Upright Row is a compound upper-body exercise that primarily targets the lateral deltoi...
Arnold-Style Side Lying Dumbbell Raise
The Arnold-Style Side Lying Dumbbell Raise is an isolation shoulder exercise performed lying on a be...
Leaning Dumbbell Lateral Raise
The Leaning Dumbbell Lateral Raise is a shoulder isolation exercise where you lean away from a stati...
Super ROM Lateral Raise
The Super ROM Lateral Raise is a shoulder isolation exercise that extends the standard range of moti...
Leaning-Away Dumbbell Lateral Raise
The Leaning-Away Dumbbell Lateral Raise is a shoulder isolation exercise that increases tension on t...
Around the Worlds
Around the Worlds is a dynamic shoulder isolation exercise where you move dumbbells in a wide circul...
Dumbbell Cuban Shoulder Rotations
Dumbbell Cuban Shoulder Rotations are a compound mobility exercise that combines an upright row with...
Dumbbell Larsen Press
The Dumbbell Larsen Press is a bench press variation where the legs are extended straight out to rem...
Dumbbell Lateral Raise To Front Raise
A dynamic shoulder combination exercise that merges a lateral raise with a front raise to target mul...
Dumbbell Overhead Kneel to Stand
The Dumbbell Overhead Kneel to Stand is a functional strength exercise that challenges full-body sta...
Dumbbell Punches
Dumbbell punches are a dynamic conditioning exercise that involves extending the arms forward in a p...
Dumbbell Squat To Shoulder Press
The Dumbbell Squat to Shoulder Press is a dynamic, full-body compound exercise that combines a deep ...
Standing Dumbbell Shoulder Press
The Standing Dumbbell Shoulder Press is a compound strength exercise that targets the shoulders and ...
Single Arm Overhead Press
The Single Arm Overhead Press is a unilateral strength exercise that targets the shoulders and trice...
Dumbbell Underhand Front Raise
The Dumbbell Underhand Front Raise is an isolation exercise targeting the anterior deltoids with a s...
Overhead Dumbbell Lunge
The Overhead Dumbbell Lunge is an advanced functional exercise that combines unilateral leg strength...
Dumbbell Reverse Fly
The Dumbbell Reverse Fly is a posterior chain isolation exercise that targets the rear deltoids and ...
Dumbbell Seated Single Arm Shoulder Press
The Dumbbell Seated Single Arm Shoulder Press is a unilateral strength exercise that builds overhead...
Dumbbell Shoulder Raise
The Dumbbell Shoulder Raise is an isolation exercise designed to target the lateral deltoids for inc...
Dumbbell Standing Front Press
The Dumbbell Standing Front Press is a compound upper-body exercise that builds shoulder mass and ov...
Dumbbell Standing Single Arm Front Press
A unilateral standing shoulder exercise where you press a dumbbell overhead with a neutral grip. It ...
Seated Dumbbell Front Press
The Seated Dumbbell Front Press is an overhead pressing exercise that targets the anterior deltoids ...
Seated Dumbbell Rear Delt Raise
The Seated Dumbbell Rear Delt Raise is an isolation exercise performed while seated to specifically ...
Seated Single Arm Dumbbell Front Press
The Seated Single Arm Dumbbell Front Press is a unilateral shoulder exercise that targets the anteri...
Side Laterals to Front Raise
The Side Lateral to Front Raise is a hybrid shoulder exercise that combines two distinct isolation m...
Single Arm Overhead Dumbbell Lunge
The Single Arm Overhead Dumbbell Lunge is a functional compound exercise that combines a lower-body ...
Single Arm Overhead Dumbbell Squat
The Single Arm Overhead Dumbbell Squat is an advanced full-body exercise that combines a deep squat ...
Standing Single Arm Dumbbell Shoulder Press
The Standing Single Arm Dumbbell Shoulder Press is a unilateral strength exercise that builds the fr...
Underhand Rear Delt Raise
The Underhand Rear Delt Raise is an isolation exercise that targets the posterior deltoids and upper...
Tricep Kickback (Dumbbell)
The Dumbbell Tricep Kickback is an isolation exercise designed to target the triceps brachii, specif...
Wrist Curl (Dumbbell)
The dumbbell wrist curl is an isolation exercise designed to strengthen the forearm flexor muscles a...
Reverse Wrist Curl (Dumbbell)
The reverse wrist curl is an isolation exercise that targets the wrist extensors located on the top ...
Skull Crushers (Dumbbell)
Dumbbell skull crushers are an isolation exercise performed on a flat bench that targets the triceps...
Dumbbell French Press
The Dumbbell French Press is an isolation exercise performed lying on a bench that targets the trice...
Dumbbell Tricep Extension
A strength isolation exercise where you extend a dumbbell overhead to target the back of the arms. I...
Palms-Up Dumbbell Wrist Curl
The Palms-Up Dumbbell Wrist Curl is an isolation exercise designed to strengthen the forearm flexors...
Single-Arm Tricep Extension (Dumbbell)
The Single-Arm Tricep Extension is a unilateral isolation exercise that targets the triceps brachii,...
One-Arm Tricep Extension (Dumbbell)
The One-Arm Tricep Extension is an overhead isolation exercise designed to target the long head of t...
Tate Press
The Tate Press is a dumbbell triceps isolation exercise performed on a flat bench that targets the l...