Dumbbell exercises

53 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

Decline Bench Dumbbell Press

Chest · Dumbbell

Decline Dumbbell Fly

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 Declined Bench Press

Chest · Dumbbell

Dumbbell Frog Press (Pump)

Hams/Glutes (Hams, Glutes) · Dumbbell

Dumbbell Front Raise (Alternating, Neutral Grip)

Shoulders (Front Delts) · Dumbbell

Dumbbell Front Raises

Shoulders (Front Delts) · Dumbbell

Dumbbell Hack Squat

Quads (Glutes) · 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

Forward Leaning Step Ups (Dumbbell)

Quads (Glutes) · Dumbbell

Glute-Focused Deficit Lunge

Hams/Glutes (Hams, Glutes) · 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