Exercises by equipment
Dumbbell exercises
Explore 354 dumbbell exercises for your chest, back, shoulders, arms, legs and core, with clear instructions and visual demonstrations.
354 dumbbell exercises
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All dumbbell exercises
354 dumbbell exercises
Beginner
Alternate Biceps Curl Standing Dumbbells
Alternate Biceps Curl Standing Dumbbells is a exercise.
Intermediate
Alternate Hammer Curl Seated Dumbbells
Alternate Hammer Curl Seated Dumbbells is a free weights exercise targeting Biceps (Biceps Brachii), Brachialis using Dumbbells.
Intermediate
Alternate Hammer Curl Standing Dumbbells
Alternate Hammer Curl Standing Dumbbells is a free weights exercise targeting Biceps (Biceps Brachii), Brachialis (Musculus Brachialis) using Dumbbells.
Beginner
Alternating Biceps Curl Seated Dumbbells
Alternating Biceps Curl Seated Dumbbells is a free weights exercise targeting Biceps (Biceps Brachii), Brachialis (Musculus Brachialis) using Dumbbells.
Intermediate
Arnold Press Dumbbell
Arnold Press Dumbbell is a free weights exercise targeting Front Shoulders (Anterior Deltoids) using Dumbbells.
Intermediate
Bent Over Rear Delt Fly Dumbbell
Bent Over Rear Delt Fly Dumbbell is a free weights exercise targeting Shoulders (Posterior Deltoids) using Dumbbells.
Intermediate
Concentration Curls Dumbbell
Concentration Curls Dumbbell is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Intermediate
Decline Sit Ups Dumbbells
Decline Sit Ups Dumbbells is a free weights exercise targeting Abdominals (Rectus Abdominis) using Dumbbells.
Intermediate
Drag Curl Dumbbell
Drag Curl Dumbbell is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Beginner
Dumbbell Ab Crunch
Dumbbell Ab Crunch is a free weights exercise targeting Abdominals (Rectus Abdominis) using Dumbbells.
Intermediate
Dumbbell Alternate Bench Press (High Start)
Dumbbell Alternate Bench Press (High Start) is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.
Beginner
Dumbbell Alternate Biceps Curl (Version 2)
Dumbbell Alternate Biceps Curl (Version 2) is a free weights exercise targeting Biceps (Biceps Brachii) using Dumbbells.
Intermediate
Dumbbell Alternate Shoulder Press
Dumbbell Alternate Shoulder Press is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.
Intermediate
Dumbbell Alternate Side Press
Dumbbell Alternate Side Press is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.
Intermediate
Dumbbell Alternating Arnold Press
Dumbbell Alternating Arnold Press is a exercise.
Intermediate
Dumbbell Alternating Pendlay Row
Dumbbell Alternating Pendlay Row is a exercise.
Intermediate
Dumbbell Armpit Row
Dumbbell Armpit Row is a free weights exercise targeting Shoulders (Deltoids), Upper Back (Trapezius, Rhomboids) using Dumbbells.
Intermediate
Dumbbell Arnold Press Seated
Dumbbell Arnold Press Seated is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.
Intermediate
Dumbbell Around Pullover
Dumbbell Around Pullover is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.
Intermediate
Dumbbell Around the World
Dumbbell Around the World is a exercise targeting Shoulders (Deltoids), Upper Back (Trapezius) using Dumbbells.
Intermediate
Dumbbell Bar Grip Sumo Squat
Dumbbell Bar Grip Sumo Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Beginner
Dumbbell Bench Press
Dumbbell Bench Press is a free weights exercise targeting Chest (Pectoralis Major) using Dumbbells.
Intermediate
Dumbbell Bench Seated Press
Dumbbell Bench Seated Press is a free weights exercise targeting Shoulders (Anterior Deltoids) using Dumbbells.
Beginner
Dumbbell Bench Squat
Dumbbell Bench Squat is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).How to choose dumbbell exercises
This collection includes 354 exercises that use dumbbells. Use the filters to choose a muscle group, difficulty level or movement type, then open any exercise to review its step-by-step technique.
Muscle groups you can train
- Chest
- Back
- Shoulders
- Biceps and triceps
- Legs and glutes
- Core and abdominals
Frequently asked questions about dumbbell exercises
Which exercises can I do with dumbbells?
With dumbbells you can perform chest and shoulder presses, rows, biceps curls, triceps extensions, squats, lunges, deadlifts and many other full-body exercises.
Are dumbbell exercises suitable for beginners?
Yes, provided you choose an appropriate weight and exercises that match your level. Start with controlled movement and sound technique, and seek guidance from a qualified fitness professional when needed.
Can I train my whole body using only dumbbells?
Yes. The 354 available exercises include movements for the upper body, lower body and core, giving you enough options to build a complete dumbbell workout.