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Dumbbell exercises

Dumbbells are the most complete home-gym tool ever made: every pattern is trainable, each side works independently (which finds and fixes imbalances), and the range of motion is freer than any barbell allows. A single adjustable pair covers years of progression.

124 movements · the canonical ones first
Arnold Dumbbell PressDumbbellIntermediateBent-Arm Dumbbell PulloverDumbbellIntermediateConcentration CurlsDumbbellBeginnerDumbbell Bench PressDumbbellBeginnerDumbbell Bicep CurlDumbbellBeginnerDumbbell FlyesDumbbellBeginnerDumbbell LungesDumbbellBeginnerDumbbell ShrugDumbbellBeginnerDumbbell SquatDumbbellBeginnerDumbbell Step UpsDumbbellIntermediateFarmer's WalkDumbbellBeginnerFront Dumbbell RaiseDumbbellBeginnerHammer CurlsDumbbellBeginnerIncline Dumbbell CurlDumbbellBeginnerIncline Dumbbell FlyesDumbbellBeginnerIncline Dumbbell PressDumbbellBeginnerOne-Arm Dumbbell RowDumbbellBeginnerReverse FlyesDumbbellBeginnerSeated Dumbbell PressDumbbellBeginnerSide Lateral RaiseDumbbellBeginnerSplit Squat with DumbbellsDumbbellBeginnerStanding Dumbbell PressDumbbellBeginnerStanding Dumbbell Triceps ExtensionDumbbellBeginnerTricep Dumbbell KickbackDumbbellBeginnerAlternate Hammer CurlDumbbellBeginnerAlternate Incline Dumbbell CurlDumbbellBeginnerAlternating Deltoid RaiseDumbbellBeginnerAround The WorldsDumbbellIntermediateBent Over Dumbbell Rear Delt Raise With Head On BenchDumbbellBeginnerBent Over Two-Dumbbell RowDumbbellBeginnerBent Over Two-Dumbbell Row With Palms InDumbbellBeginnerCalf Raise On A DumbbellDumbbellIntermediateClose-Grip Dumbbell PressDumbbellBeginnerCross Body Hammer CurlDumbbellBeginnerCuban PressDumbbellIntermediateDecline Dumbbell Bench PressDumbbellBeginnerDecline Dumbbell FlyesDumbbellBeginnerDecline Dumbbell Triceps ExtensionDumbbellBeginnerDumbbell Alternate Bicep CurlDumbbellBeginnerDumbbell Bench Press with Neutral GripDumbbellBeginnerDumbbell CleanDumbbellIntermediateDumbbell Floor PressDumbbellIntermediateDumbbell Incline RowDumbbellBeginnerDumbbell Incline Shoulder RaiseDumbbellBeginnerDumbbell Lying One-Arm Rear Lateral RaiseDumbbellIntermediateDumbbell Lying PronationDumbbellIntermediateDumbbell Lying Rear Lateral RaiseDumbbellIntermediateDumbbell Lying SupinationDumbbellIntermediateDumbbell One-Arm Shoulder PressDumbbellIntermediateDumbbell One-Arm Triceps ExtensionDumbbellIntermediateDumbbell One-Arm Upright RowDumbbellIntermediateDumbbell Prone Incline CurlDumbbellIntermediateDumbbell RaiseDumbbellBeginnerDumbbell Rear LungeDumbbellIntermediateDumbbell ScaptionDumbbellBeginnerDumbbell Seated One-Leg Calf RaiseDumbbellBeginnerDumbbell Shoulder PressDumbbellIntermediateDumbbell Side BendDumbbellBeginnerDumbbell Squat To A BenchDumbbellIntermediateDumbbell Tricep Extension -Pronated GripDumbbellBeginnerExternal RotationDumbbellBeginnerFlexor Incline Dumbbell CurlsDumbbellBeginnerFront Incline Dumbbell RaiseDumbbellBeginnerFront Two-Dumbbell RaiseDumbbellBeginnerHammer Grip Incline DB Bench PressDumbbellBeginnerIncline Dumbbell Bench With Palms Facing InDumbbellBeginnerIncline Dumbbell Flyes - With A TwistDumbbellBeginnerIncline Hammer CurlsDumbbellBeginnerIncline Inner Biceps CurlDumbbellBeginnerLying Dumbbell Tricep ExtensionDumbbellIntermediateLying One-Arm Lateral RaiseDumbbellIntermediateLying Rear Delt RaiseDumbbellIntermediateLying Supine Dumbbell CurlDumbbellBeginnerMiddle Back ShrugDumbbellIntermediateOne Arm Dumbbell Bench PressDumbbellBeginnerOne Arm Dumbbell Preacher CurlDumbbellBeginnerOne Arm Pronated Dumbbell Triceps ExtensionDumbbellBeginnerOne Arm Supinated Dumbbell Triceps ExtensionDumbbellBeginnerOne-Arm Flat Bench Dumbbell FlyeDumbbellBeginnerOne-Arm Incline Lateral RaiseDumbbellBeginnerOne-Arm Side LateralsDumbbellBeginnerPalms-Down Dumbbell Wrist Curl Over A BenchDumbbellBeginnerPalms-Up Dumbbell Wrist Curl Over A BenchDumbbellBeginnerPlie Dumbbell SquatDumbbellBeginnerPower PartialsDumbbellBeginnerPreacher Hammer Dumbbell CurlDumbbellBeginnerReverse Flyes With External RotationDumbbellIntermediateSeated Bent-Over One-Arm Dumbbell Triceps ExtensionDumbbellBeginnerSeated Bent-Over Rear Delt RaiseDumbbellIntermediateSeated Bent-Over Two-Arm Dumbbell Triceps ExtensionDumbbellIntermediateSeated Dumbbell CurlDumbbellBeginnerSeated Dumbbell Inner Biceps CurlDumbbellBeginnerSeated Dumbbell Palms-Down Wrist CurlDumbbellBeginnerSeated Dumbbell Palms-Up Wrist CurlDumbbellBeginnerSeated One-Arm Dumbbell Palms-Down Wrist CurlDumbbellIntermediateSeated One-Arm Dumbbell Palms-Up Wrist CurlDumbbellBeginnerSeated Side Lateral RaiseDumbbellBeginnerSeated Triceps PressDumbbellBeginnerSee-Saw Press (Alternating Side Press)DumbbellIntermediateSide Laterals to Front RaiseDumbbellBeginnerSingle Dumbbell RaiseDumbbellBeginnerSpell CasterDumbbellBeginnerStanding Alternating Dumbbell PressDumbbellBeginnerStanding Bent-Over One-Arm Dumbbell Triceps ExtensionDumbbellBeginnerStanding Bent-Over Two-Arm Dumbbell Triceps ExtensionDumbbellBeginnerStanding Concentration CurlDumbbellBeginnerStanding Dumbbell Calf RaiseDumbbellIntermediateStanding Dumbbell Reverse CurlDumbbellIntermediateStanding Dumbbell Straight-Arm Front Delt Raise Above HeadDumbbellIntermediateStanding Dumbbell Upright RowDumbbellBeginnerStanding Inner-Biceps CurlDumbbellIntermediateStanding One-Arm Dumbbell Curl Over Incline BenchDumbbellBeginnerStanding One-Arm Dumbbell Triceps ExtensionDumbbellBeginnerStanding Palm-In One-Arm Dumbbell PressDumbbellBeginnerStanding Palms-In Dumbbell PressDumbbellIntermediateStiff-Legged Dumbbell DeadliftDumbbellBeginnerStraight-Arm Dumbbell PulloverDumbbellIntermediateTate PressDumbbellIntermediateTwo-Arm Dumbbell Preacher CurlDumbbellBeginnerZottman CurlDumbbellIntermediateZottman Preacher CurlDumbbellIntermediateDumbbell Seated Box JumpDumbbellIntermediateIron CrossDumbbellIntermediateVertical SwingDumbbellBeginner
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