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366 exercises

The Best 366 Dumbbell Exercises with Videos & Tips

Browse dumbbell exercises offering unilateral loading and full range of motion. Every movement features HD video guidance and technique cues to help you build strength, correct muscle imbalances, and train effectively at home or in the gym.

366 exercises found
Dumbbell Bench Press
Dumbbell Squeeze Bench Press
Dumbbell Incline Bench Press
Dumbbell Fly
Dumbbell Bent-Over Row
Dumbbell Skull Crusher on Floor
Dumbbell Concentration Curl
Dumbbell Biceps Curl
Dumbbell Alternating Hammer Curl
Dumbbell Standing Triceps Extension
Dumbbell Standing Lateral Raise
Dumbbell Goblet Squat
Dumbbell Standing Overhead Press
Dumbbell Hammer Curl
Dumbbell Svend Press
Dumbbell Arnold Press
Dumbbell Bent-Over Row on Bench
Dumbbell Close-Grip Press
Dumbbell Seated Shoulder Press
Dumbbell Kickback
Dumbbell Romanian Deadlift
Dumbbell Seated Triceps Extension
Dumbbell Shrug
Dumbbell Russian Twist
Dumbbell Lateral to Front Raise
Dumbbell Front Raise
Dumbbell Lunge
Dumbbell Straight Arm Crunch
Dumbbell Sumo Squat
Dumbbell Lying Triceps Extension
Dumbbell Rear Lateral Raise
Dumbbell Deadlift
Dumbbell Alternate Biceps Curl
Dumbbell Standing Kickback
Dumbbell Reverse Wrist Curl
Dumbbell Seated One Arm Triceps Extension
Dumbbell Bulgarian Split Squat
Dumbbell Standing Calf Raise
Dumbbell Rear Delt Row
Dumbbell Incline Alternate Bicep Curl
Dumbbell Zottman Curl
Dumbbell Bent-Over Reverse Row
Dumbbell Incline Biceps Curl
Dumbbell Standing Arnold Press
Dumbbell Alternate Seated Hammer Curl
Dumbbell Side Bend
Dumbbell Glute Bridge
Dumbbell Incline Fly
Dumbbell Hip Thrust
Dumbbell One Arm Triceps Extension (on bench)
Dumbbell Bent-Over Face Pull
Dumbbell Decline Bench Press
Dumbbell Pullover (V2)
Dumbbell Step-up (V2)
Dumbbell Seated Kickback
Dumbbell Preacher Curl
Dumbbell Lying Hammer Press
Dumbbell Front Raise (V2)
Dumbbell Standing Wrist Curl alternative
Dumbbell Seated Lateral Raise
Dumbbell Bench Seated Press
Dumbbell Walking Lunge
Dumbbell Incline Row
Dumbbell One Leg Calf Raise
Dumbbell Renegade Row
Dumbbell Push Press
Dumbbell Step-up
Dumbbell Incline Rear Lateral Raise
Dumbbell Incline Hammer Press
Dumbbell Pullover
Dumbbell Alternate Seated Biceps Curl
Dumbbell Seated Hammer Curl
Dumbbell Seated Alternate Front Raise
Dumbbell Standing Biceps Curl
Dumbbell Reverse Fly
Dumbbell Seated Bench Extension
Dumbbell Rear Fly
Dumbbell Burpee
Dumbbell Lying on Floor Hammer Press
Dumbbell Prone Incline Curl
Dumbbell Squat
Dumbbell Seated Calf Raise
Dumbbell Cross Body Hammer Curl
Dumbbell Incline Straight Curl
Dumbbell One Arm Row (rack support)
Dumbbell Incline Triceps Extension
Dumbbell Decline Shrug
Dumbbell Upright Row
Dumbbell Reverse-Grip Incline Row
Dumbbell Incline Hammer Curl
Dumbbell One arm Wrist Curl
Dumbbell Behind Back Finger Curl
Dumbbell Seated Curl
Dumbbell Incline Shrug
Dumbbell Hammer-Grip Incline Bench Two Arm Row
Dumbbell Standing One Arm Extension
Dumbbell Stiff Leg Deadlift
Dumbbell Seated Shoulder Press (parallel-Grip)
Dumbbell Straight Arm Pullover
Dumbbell Incline Low Fly
Dumbbell Standing Alternate Raise
Dumbbell Palm Rotational Bent-Over Row
Dumbbell Standing Bent Arm Lateral raise
Dumbbell Stiff Leg Deadlift (V2)
Dumbbell Jumping Squat
Dumbbell Lying on Floor Chest Press
Dumbbell Bent-Over Row against Wall
Dumbbell Seated Front Raise
Dumbbell Standing One Arm Curl (over incline bench) v2
Dumbbell One Arm Lateral Raise
Dumbbell Over Bench Reverse Wrist Curl
Dumbbell One arm Reverse Wrist Curl
Dumbbell Low Fly
Dumbbell Standing One Leg Calf Raise
Dumbbell Decline Triceps Extension
Dumbbell Seated Preacher Curl
Plank Push-Up Row
Dumbbell Bent-Over Scapula Row
Dumbbell Standing French Press
Dumbbell Around Pullover
Dumbbell Bench Squat
Dumbbell Decline Fly
Dumbbell One Arm Kickback
Dumbbell Straight Leg Deadlift
Dumbbell Incline Alternating Curl
Dumbbell Standing One Arm Cross Raise
Dumbbell Standing Arms Rotate
Dumbbell Floor Fly
Dumbbell Standing Alternate Vertical Front Raises
Dumbbell Superman
Dumbbell Plank Pass Through
Dumbbell Over Bench Wrist Curl
Dumbbell Seated Bent Arm Lateral raise
Dumbbell Standing Inner Biceps Curl
Dumbbell Straight Legs Deadlift
Dumbbell Arnold Press (V2)
Dumbbell Seated Neutral Wrist Curl
Spell Caster
Dumbbell Wood Chop Squat
Dumbbell Rear Lunge
Deep Push-Up
Dumbbell Reverse Bench Press
Dumbbell Lying One Triceps Extension
Hyght Dumbbell Fly
Dumbbell Reverse-Grip Biceps Curl
Dumbbell One Leg Deadlift
Dumbbell Standing One Spider Curl
Dumbbell Incline Inner Biceps Curl
Dumbbell Lying Femoral
Dumbbell Decline Sit-up
Dumbbell Standing Reverse Curl
Dumbbell Pullover on floor
Dumbbell Lying Woodchop
Dumbbell Incline One Arm Lateral Raise
Dumbbell Incline Raise
Dumbbell Lying Hammer Press (V2)
Dumbbell Incline Y Raise
Dumbbell Split Squat
Dumbbell Incline Close-Grip Press Variation
Dumbbell Waiter Biceps Curl
Dumbbell Incline Twist Press
Dumbbell Reverse Press on Floor
Dumbbell One Arm Hammer Preacher Curl
Dumbbell Incline Breeding
Dumbbell Alternating Floor Press
Dumbbell Chest Supported Lateral Raises
Dumbbell Shoulder Internal Rotation at 90 Abduction
Dumbbell Lying One Arm Pronated Triceps Extension
Dumbbell Cross Body Hammer Curl (V2)
Dumbbell Standing One Arm Curl Over Incline Bench
Dumbbell Drag Bicep Curl
Dumbbell Squeeze Press on Floor
Dumbbell 21s
Dumbbell One Arm Seated Neutral Wrist Curl
Dumbbell Static Lunge
Dumbbell Pronate-grip Triceps Extension
Dumbbell Rear Delt Raise
Dumbbell Bar-Grip Sumo Squat
Dumbbell Seated Reverse-Grip Concentration Curl
Dumbbell Front Squat
Dumbbell Standing Hammer Curl
Dumbbell Standing Wrist Reverse Curl
Dumbbell Incline Palm-in Press
Dumbbell One Arm Shoulder Press (V2)
Dumbbells Seated Triceps Extension
Dumbbell Standing Inner Biceps Curl (V2)
Dumbbell One Arm Floor Fly
Dumbbell Russian Twist with Legs Floor Off
Dumbbell Decline Hammer Press
Dumbbell High Curl
Dumbbell Clean and Press
Dumbbell Standing Drag Curl (V2)
Dumbbell Alternate Side Press
Close-grip One Dumbbell Press
Dumbbell Incline Two Arm Extension
Dumbbell Curl Press Extension
Dumbbell One Arm Shrug
Dumbbell Decline Twist Fly
Dumbbell Alternate Bench Press (high start)
Dumbbell Lying Extension (across face)
Dumbbell Thruster
Dumbbell Side Plank with Rear Fly
Dumbbell Straight Arm Crunch (V2)
Dumbbell Incline Twisted Fly
Dumbbell One Arm Low Fly
Dumbbell Lying One Arm Supinated Triceps Extension
Dumbbell Seated Alternate Press
Dumbbell Squat alternative
Dumbbell One Arm Snatch
Dumbbell Close-Grip Curl
Dumbbell Srtict Curl
Dumbbell Tate Press
Dumbbell One Arm Wide-Grip Bench Press
Dumbbell Incline Squeeze Press
Dumbbell Seated Alternate Overhead Triceps Extension
Dumbbell Lying One Arm Press
Dumbbell Seated Lateral Raise alternative
Dumbbell Standing One Arm Concentration Curl
Dumbbell One Arm Zottman Preacher Curl
Dumbbell Standing Around World
Dumbbell Press Squat
Dumbbell Overhead Sit-up
Dumbbell Seated Double Concentration Curl
Dumbbell Side Lunge (V3)
Dumbbell Straight Leg Russian Twist
Dumbbell Lateral Step-up
Dumbbell Lying Hamstring Curl
Dumbbell Low Windmill
Dumbbell One Arm Alternate Fly
Dumbbell Hammer Preacher Curl
Dumbbell Alternate Hammer Srtict Curl
Dumbbell Standing Alternate Overhead Press
Dumbbell Standing Concentration Curl
Dumbbell Standing Front Raise Above Head
Dumbbell Standing Preacher Curl
Dumbbell Side Bridge
Dumbbell Standing Wrist Curl
Dumbbell Drag Curl (V2)
Dumbbell Seated One Leg Calf Raise Hammer-Grip
Dumbbell Swing
Dumbbell Standing Alternate Reverse Curl
Dumbbell Larsen Press
Dumbbell Low Split Squat
Dumbbell Peacher Hammer Curl
Dumbbell Preacher Curl (Turned Torso)
Dumbbell Prone Rear Delt Swing
Dumbbell Standing Back Wrist Curl
Dumbbell Clean
Dumbbell Iron Cross
Dumbbell Rear Lateral Raise (support head)
Dumbbell Standing Palms In Press
Dumbbell Palms-In Incline Bench Press
Dumbbell Standing Behind Back Shoulders Press
Dumbbell Cossack Squats (V2)
Dumbbell Hang Power Clean
Dumbbell Hammer Srtict Curl
Dumbbell One Arm Front Raise
Dumbbell V-up (V2)
Dumbbell Goblet 2 sec Hold Squat
Dumbbell One Arm Floor Press
Dumbbell Single Power Clean and Jerk
Dumbbell Upright Shoulder External Rotation
Dumbbell Incline Alternate Hammer Curl
Dumbbell Lying Triceps Extension alternative
Dumbbell Full Swing
Dumbbell Seated Alternate Shoulder Press
Dumbbell Decline Overhead Sit-up
Dumbbell Squat to Overhead Press
Dumbbell Single Power Clean
Dumbbell Lying Leg Curl
Dumbbell Lying Supine Curl
Dumbbell Incline Front Raise
Dumbbell Cuban Press (V2)
Dumbbell Alternate Shoulder Press
Dumbbell Crunch Hold with Legs Off
Dumbbell Seated Drag Curl
Dumbbell Reverse Spider Curl
Dumbbell Curl to Press
Dumbbell Seated Close-Grip Press
Dumbbell Seated One Arm Triceps Extension (left)
Dumbbell Pronated to Neutral-Grip Row
Dumbbell Straight Arm Twisting Sit-up
Dumbbell Incline Alternate Press
Dumbbell Assisted Bulgarian Split Squat
Dumbbell One Arm Neutral-Grip Front Raise
Dumbbell Rollout
Dumbbell One Arm Leaning Lateral Raise
Dumbbell Side Squat
Dumbbell Seated Reverse Arnold Press
Dumbbell Lying One Arm Deltoid Rear
Dumbbell Lying Rear Lateral Raise
Dumbbell One Arm Reverse Preacher Curl
Dumbbell One Arm Underhand Front Raise
Dumbbell One Leg Step-Up
Dumbbell Hip Thrust (V2)
Dumbbell One Arm Alternate Decline Bench Press
Dumbbell Lying One Arm Rear Lateral Raise
Dumbbell Side Lunge
Dumbbell Fly on Stability ball
Dumbbell Overhead Squat
Dumbbell Reverse Preacher Curl
Dumbbell Lunge with Bicep Curl
Dumbbell Lying Alternate Extension
Dumbbell Lying Triceps Extension on Floor
Dumbbell V-up
Dumbbell Gobelt Curtsey Lunge
Dumbbell Incline One Arm Press
Dumbbell Standing Driver
Dumbbell Lying Pullover on Stability ball
Dumbbell Side Lying External Rotation (on a bench)
Dumbbell Prone Incline Hammer Curl
Dumbbell Zottman Preacher Curl
Dumbbell Sumo Pull Through
Dumbbell Suitcase Carry
Dumbbell External Rotation
Dumbbell Starfish Crunch (beginner)
Dumbbell One Arm Side Lying Bench Press
Dumbbell Seated One Arm Front Raise
Dumbbell Frog Hip Thrust
Dumbbell Incline Fly on Stability ball
Dumbbell Supported Squat
Dumbbell Step-up with Knee Raise
Dumbbell Goblet Split Squat
Dumbbell Unilateral Scapula Raise
Dumbbell Reverse Push-up
Dumbbell Side Lying One Hand Raise
Dumbbell Lying on Floor Rear Delt Raise
Dumbbell Face Down Lying Shoulder Press
Dumbbell One Arm Starfish Crunch (beginner)
Dumbbell Good Morning
Dumbbell Incline One Arm Hammer Press
Dumbbell Preacher Curl over Stability ball
Dumbbell Rear Lunge from Step
Dumbbell One Arm Preacher Curl
Dumbbell Side Bridge with Bent Leg
Dumbbell Pullover Hip Extension on Stability ball
Dumbbell Goblet Split Squat Front Foot Elevanted alternative
Dumbbell Kneeling Arnold Press
Dumbbell Sumo Deadlift
Dumbbell Kneeling Hold to Stand Clean-Grip
Dumbbell Sumo Squat Off Benches
Dumbbell Pullover on Stability ball
Dumbbell Lying Pronation on Floor
Dumbbell One Leg Glute Bridge
Dumbbell Split Lunge Stretch
Dumbbell Seated External Rotation
Dumbbell Reverse Hyperextension on Bench
Dumbbell Decline One Arm Hammer Press
Dumbbell Scott Press
Dumbbell One Arm Swing
Dumbbell One Leg Squat
Dumbbell Split Squat Front Foot Elevanted
Dumbbell Kneeling Hold to Stand
Dumbbell Prone Full Can Exercise
Dumbbell Curtsey Lunge
Dumbbell Front Rack Lunge
Dumbbell Overhead Lunge
Dumbbell Biceps Curl with Overhead Extension on Stability Ball
Dumbbell Prone Alternate Hammer Curl
Dumbbell One Leg Squat with Support (pistol)
Dumbbell One Arm Overhead Carry
Dumbbell Pause Squat
One Arm Overhead Dumbbell Squat
Dumbbell One Arm Overhead Lunge
Dumbbell Goblet Split Squat Front Foot Elevanted
Dumbbell One Leg Squat (V2)

Frequently Asked Questions

Can I build a full physique with only dumbbells?
Absolutely. Dumbbells can hit every muscle group through a full range of motion. Press them, curl them, row them, squat with them, lunge with them. Many professional bodybuilders built impressive physiques with dumbbells as their primary tool.
What dumbbell weight should a beginner start with?
For most beginners, 5 to 15 pounds for upper body exercises and 15 to 25 pounds for lower body is a good starting range. Pick a weight where you can complete 10 to 12 reps with good form but the last 2 reps feel challenging. Adjustable dumbbells are a smart investment.
Are dumbbells better than machines for muscle growth?
Dumbbells force your stabilizer muscles to work harder and allow for a greater range of motion, which can lead to more complete muscle development. Machines are easier to learn and safer for going to failure. Both build muscle effectively. The best approach uses a combination of both.