Dumbbell exercises
45 dumbbell exercises with form videos, coaching cues, and weekly volume targets per muscle group.
6 Ways Dumbbell Raises
Shoulders (Front Delts, Side Delts) · Dumbbell
Arnold Press
Shoulders (Front Delts, Side Delts) · Dumbbell
Bent-Over Lateral Raises Seated
Shoulders (Rear Delts) · Dumbbell
Bent-Over Rows (Dumbbell)
Back (Rhomboids, Lats) · Dumbbell
Bent-Over Rows (Dumbbell, Supported)
Back (Rhomboids, Lats) · Dumbbell
Bent-Over Row (Single Arm, Dumbbell)
Back (Rhomboids, Lats) · Dumbbell
Biceps Curl (Single Arm)
Arms (Biceps) · Dumbbell
Bulgarian Split Squats (Dumbbell)
Quads (Glutes) · Dumbbell
Chest Supported Lateral Raise
Shoulders (Side Delts) · Dumbbell
Chest Supported Rear Delt Fly
Shoulders (Rear Delts) · Dumbbell
Close Grip Incline Dumbbell Press
Chest · Dumbbell
Dumbbell Bench Press
Chest · Dumbbell
Dumbbell Bicep Curl
Arms (Biceps) · Dumbbell
Dumbbell Concentration Curl
Arms (Biceps) · Dumbbell
Dumbbell Curl (Alternating)
Arms (Biceps) · Dumbbell
Dumbbell Curl (Single Arm)
Arms (Biceps) · Dumbbell
Dumbbell Deadlift
Hams/Glutes (Hams, Glutes) · Dumbbell
Dumbbell Front Raises
Shoulders (Front Delts) · Dumbbell
Dumbbell Lateral Raise
Shoulders (Side Delts) · Dumbbell
Dumbbell Lunges
Quads (Glutes) · Dumbbell
Dumbbell Pullover
Chest (Lats) · Dumbbell
Dumbbell Shrugs
Back (Traps) · Dumbbell
Dumbbell Skullcrusher
Arms (Triceps) · Dumbbell
Dumbbell Wrist Curl
Arms (Forearms) · Dumbbell
Dumbbell Wrist Extension
Arms (Forearm Extensors) · Dumbbell
Flat Bench Dumbbell Fly
Chest · Dumbbell
Goblet Squats
Quads · Dumbbell
Hammer Curl
Arms (Brachialis, Brachioradialis) · Dumbbell
Hammer Preacher Curl
Arms (Brachialis, Brachioradialis) · Dumbbell
Incline Bench Dumbbell Fly
Chest · Dumbbell
Incline Bench Dumbbell Press
Chest · Dumbbell
Incline Dumbbell Curl
Arms (Biceps) · Dumbbell
Overhead Triceps Extension (DB, Single Arm)
Arms (Triceps) · Dumbbell
Overhead Triceps Extension (Dumbbell)
Arms (Triceps) · Dumbbell
Plie Squats
Quads (Glutes) · Dumbbell
Preacher Curl (Single Arm)
Arms (Biceps) · Dumbbell
Romanian Deadlift (Dumbbell)
Hams/Glutes (Hams, Glutes) · Dumbbell
Seated Dumbbell Shoulder Press
Shoulders (Front Delts, Side Delts) · Dumbbell
Seated Side Lateral Raise
Shoulders (Side Delts) · Dumbbell
Spider Curl
Arms (Biceps) · Dumbbell
Standing Dumbbell Wrist Curl
Arms (Forearms) · Dumbbell
Standing One-Leg Calf Raise With Dumbbell
Calves · Dumbbell
Standing Overhead Press (Dumbbell)
Shoulders (Front Delts, Side Delts) · Dumbbell
Step-Up (Dumbbell)
Quads (Glutes) · Dumbbell
Stiff Legs Deadlift (Dumbbell)
Hams/Glutes (Hams, Glutes) · Dumbbell