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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 EXERCISES · RANKED BY USEFULNESS
Arnold Dumbbell Press
SHOULDERS · DUMBBELL
Bent-Arm Dumbbell Pullover
CHEST · DUMBBELL
Concentration Curls
BICEPS · DUMBBELL
Dumbbell Bench Press
CHEST · DUMBBELL
Dumbbell Bicep Curl
BICEPS · DUMBBELL
Dumbbell Flyes
CHEST · DUMBBELL
Dumbbell Lunges
QUADS · DUMBBELL
Dumbbell Shrug
TRAPS · DUMBBELL
Dumbbell Squat
QUADS · DUMBBELL
Dumbbell Step Ups
QUADS · DUMBBELL
Farmer's Walk
FOREARMS · DUMBBELL
Front Dumbbell Raise
SHOULDERS · DUMBBELL
Hammer Curls
BICEPS · DUMBBELL
Incline Dumbbell Curl
BICEPS · DUMBBELL
Incline Dumbbell Flyes
CHEST · DUMBBELL
Incline Dumbbell Press
CHEST · DUMBBELL
One-Arm Dumbbell Row
MID BACK · DUMBBELL
Reverse Flyes
SHOULDERS · DUMBBELL
Seated Dumbbell Press
SHOULDERS · DUMBBELL
Side Lateral Raise
SHOULDERS · DUMBBELL
Split Squat with Dumbbells
QUADS · DUMBBELL
Standing Dumbbell Press
SHOULDERS · DUMBBELL
Standing Dumbbell Triceps Extension
TRICEPS · DUMBBELL
Tricep Dumbbell Kickback
TRICEPS · DUMBBELL
Alternate Hammer Curl
BICEPS · DUMBBELL
Alternate Incline Dumbbell Curl
BICEPS · DUMBBELL
Alternating Deltoid Raise
SHOULDERS · DUMBBELL
Around The Worlds
CHEST · DUMBBELL
Bent Over Dumbbell Rear Delt Raise With Head On Bench
SHOULDERS · DUMBBELL
Bent Over Two-Dumbbell Row
MID BACK · DUMBBELL
Bent Over Two-Dumbbell Row With Palms In
MID BACK · DUMBBELL
Calf Raise On A Dumbbell
CALVES · DUMBBELL
Close-Grip Dumbbell Press
TRICEPS · DUMBBELL
Cross Body Hammer Curl
BICEPS · DUMBBELL
Cuban Press
SHOULDERS · DUMBBELL
Decline Dumbbell Bench Press
CHEST · DUMBBELL
Decline Dumbbell Flyes
CHEST · DUMBBELL
Decline Dumbbell Triceps Extension
TRICEPS · DUMBBELL
Dumbbell Alternate Bicep Curl
BICEPS · DUMBBELL
Dumbbell Bench Press with Neutral Grip
CHEST · DUMBBELL
Dumbbell Clean
HAMSTRINGS · DUMBBELL
Dumbbell Floor Press
TRICEPS · DUMBBELL
Dumbbell Incline Row
MID BACK · DUMBBELL
Dumbbell Incline Shoulder Raise
SHOULDERS · DUMBBELL
Dumbbell Lying One-Arm Rear Lateral Raise
SHOULDERS · DUMBBELL
Dumbbell Lying Pronation
FOREARMS · DUMBBELL
Dumbbell Lying Rear Lateral Raise
SHOULDERS · DUMBBELL
Dumbbell Lying Supination
FOREARMS · DUMBBELL
Dumbbell One-Arm Shoulder Press
SHOULDERS · DUMBBELL
Dumbbell One-Arm Triceps Extension
TRICEPS · DUMBBELL
Dumbbell One-Arm Upright Row
SHOULDERS · DUMBBELL
Dumbbell Prone Incline Curl
BICEPS · DUMBBELL
Dumbbell Raise
SHOULDERS · DUMBBELL
Dumbbell Rear Lunge
QUADS · DUMBBELL
Dumbbell Scaption
SHOULDERS · DUMBBELL
Dumbbell Seated One-Leg Calf Raise
CALVES · DUMBBELL
Dumbbell Shoulder Press
SHOULDERS · DUMBBELL
Dumbbell Side Bend
ABS · DUMBBELL
Dumbbell Squat To A Bench
QUADS · DUMBBELL
Dumbbell Tricep Extension -Pronated Grip
TRICEPS · DUMBBELL
External Rotation
SHOULDERS · DUMBBELL
Flexor Incline Dumbbell Curls
BICEPS · DUMBBELL
Front Incline Dumbbell Raise
SHOULDERS · DUMBBELL
Front Two-Dumbbell Raise
SHOULDERS · DUMBBELL
Hammer Grip Incline DB Bench Press
CHEST · DUMBBELL
Incline Dumbbell Bench With Palms Facing In
CHEST · DUMBBELL
Incline Dumbbell Flyes - With A Twist
CHEST · DUMBBELL
Incline Hammer Curls
BICEPS · DUMBBELL
Incline Inner Biceps Curl
BICEPS · DUMBBELL
Lying Dumbbell Tricep Extension
TRICEPS · DUMBBELL
Lying One-Arm Lateral Raise
SHOULDERS · DUMBBELL
Lying Rear Delt Raise
SHOULDERS · DUMBBELL
Lying Supine Dumbbell Curl
BICEPS · DUMBBELL
Middle Back Shrug
MID BACK · DUMBBELL
One Arm Dumbbell Bench Press
CHEST · DUMBBELL
One Arm Dumbbell Preacher Curl
BICEPS · DUMBBELL
One Arm Pronated Dumbbell Triceps Extension
TRICEPS · DUMBBELL
One Arm Supinated Dumbbell Triceps Extension
TRICEPS · DUMBBELL
One-Arm Flat Bench Dumbbell Flye
CHEST · DUMBBELL
One-Arm Incline Lateral Raise
SHOULDERS · DUMBBELL
One-Arm Side Laterals
SHOULDERS · DUMBBELL
Palms-Down Dumbbell Wrist Curl Over A Bench
FOREARMS · DUMBBELL
Palms-Up Dumbbell Wrist Curl Over A Bench
FOREARMS · DUMBBELL
Plie Dumbbell Squat
QUADS · DUMBBELL
Power Partials
SHOULDERS · DUMBBELL
Preacher Hammer Dumbbell Curl
BICEPS · DUMBBELL
Reverse Flyes With External Rotation
SHOULDERS · DUMBBELL
Seated Bent-Over One-Arm Dumbbell Triceps Extension
TRICEPS · DUMBBELL
Seated Bent-Over Rear Delt Raise
SHOULDERS · DUMBBELL
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
TRICEPS · DUMBBELL
Seated Dumbbell Curl
BICEPS · DUMBBELL
Seated Dumbbell Inner Biceps Curl
BICEPS · DUMBBELL
Seated Dumbbell Palms-Down Wrist Curl
FOREARMS · DUMBBELL
Seated Dumbbell Palms-Up Wrist Curl
FOREARMS · DUMBBELL
Seated One-Arm Dumbbell Palms-Down Wrist Curl
FOREARMS · DUMBBELL
Seated One-Arm Dumbbell Palms-Up Wrist Curl
FOREARMS · DUMBBELL
Seated Side Lateral Raise
SHOULDERS · DUMBBELL
Seated Triceps Press
TRICEPS · DUMBBELL
See-Saw Press (Alternating Side Press)
SHOULDERS · DUMBBELL
Side Laterals to Front Raise
SHOULDERS · DUMBBELL
Single Dumbbell Raise
SHOULDERS · DUMBBELL
Spell Caster
ABS · DUMBBELL
Standing Alternating Dumbbell Press
SHOULDERS · DUMBBELL
Standing Bent-Over One-Arm Dumbbell Triceps Extension
TRICEPS · DUMBBELL
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
TRICEPS · DUMBBELL
Standing Concentration Curl
BICEPS · DUMBBELL
Standing Dumbbell Calf Raise
CALVES · DUMBBELL
Standing Dumbbell Reverse Curl
BICEPS · DUMBBELL
Standing Dumbbell Straight-Arm Front Delt Raise Above Head
SHOULDERS · DUMBBELL
Standing Dumbbell Upright Row
TRAPS · DUMBBELL
Standing Inner-Biceps Curl
BICEPS · DUMBBELL
Standing One-Arm Dumbbell Curl Over Incline Bench
BICEPS · DUMBBELL
Standing One-Arm Dumbbell Triceps Extension
TRICEPS · DUMBBELL
Standing Palm-In One-Arm Dumbbell Press
SHOULDERS · DUMBBELL
Standing Palms-In Dumbbell Press
SHOULDERS · DUMBBELL
Stiff-Legged Dumbbell Deadlift
HAMSTRINGS · DUMBBELL
Straight-Arm Dumbbell Pullover
CHEST · DUMBBELL
Tate Press
TRICEPS · DUMBBELL
Two-Arm Dumbbell Preacher Curl
BICEPS · DUMBBELL
Zottman Curl
BICEPS · DUMBBELL
Zottman Preacher Curl
BICEPS · DUMBBELL
Dumbbell Seated Box Jump
QUADS · DUMBBELL
Iron Cross
SHOULDERS · DUMBBELL
Vertical Swing
HAMSTRINGS · DUMBBELL