Dumbbells — exercises

214 exercises with video, ordered by popularity. Each page shows step-by-step technique, common mistakes and set/rep targets.

Dumbbell Bench Press

Dumbbell Bench Press Dumbbells Beginner

Dumbbell Lateral Raise

Dumbbell Lateral Raise Dumbbells Beginner

Dumbbell Shoulder Press

Dumbbell Shoulder Press Dumbbells Beginner

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press Dumbbells Beginner

Single Arm Dumbbell Row

Single Arm Dumbbell Row Dumbbells Beginner

Hammer Curl

Hammer Curl Dumbbells Beginner

Alternating Dumbbell Curl

Alternating Dumbbell Curl Dumbbells Beginner

Chest Supported Dumbbell Row

Chest Supported Dumbbell Row Dumbbells Beginner

Dumbbell Hip Thrust

Dumbbell Hip Thrust Dumbbells Beginner

Goblet Squat

Goblet Squat Dumbbells Beginner

Dumbbell Rear Delt Flye

Dumbbell Rear Delt Flye Dumbbells Beginner

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift Dumbbells Beginner

Dumbbell Overhead Triceps Extension

Dumbbell Overhead Triceps Extension Dumbbells Beginner

Incline Dumbbell Curl

Incline Dumbbell Curl Dumbbells Beginner

Dumbbell Flye

Dumbbell Flye Dumbbells Beginner

Reverse Lunge

Reverse Lunge Dumbbells Beginner

Farmer's Carry

Farmer's Carry Dumbbells Beginner

Dumbbell Shrug

Dumbbell Shrug Dumbbells Beginner

Seated Dumbbell Lateral Raise

Seated Dumbbell Lateral Raise Dumbbells Beginner

Weighted Dip

Weighted Dip Dip station Advanced

Single Leg Romanian Deadlift

Single Leg Romanian Deadlift Dumbbells Intermediate

Forward Lunge

Forward Lunge Dumbbells Beginner

Dumbbell Skull Crusher

Dumbbell Skull Crusher Dumbbells Intermediate

Split Squat

Split Squat Dumbbells Beginner

Seated Dumbbell Rear Delt Raise

Seated Dumbbell Rear Delt Raise Dumbbells Beginner

Dumbbell Stiff Leg Deadlift

Dumbbell Stiff Leg Deadlift Dumbbells Beginner

Dumbbell Pullover

Dumbbell Pullover Dumbbells Beginner

Dumbbell Squat

Dumbbell Squat Dumbbells Beginner

Bilateral Dumbbell Row

Bilateral Dumbbell Row Dumbbells Beginner

Dumbbell Side Bend

Dumbbell Side Bend Dumbbells Beginner

Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat Dumbbells Intermediate

Dumbbell Hex Press

Dumbbell Hex Press Dumbbells Intermediate

Dumbbell Front Raise

Dumbbell Front Raise Dumbbells Beginner

Suitcase Carry

Suitcase Carry Dumbbells Intermediate

Renegade Row

Renegade Row Dumbbells Advanced

Single Leg Step-Up

Single Leg Step-Up Dumbbells Intermediate

Alternating Dumbbell Bench Press

Alternating Dumbbell Bench Press Dumbbells Intermediate

Alternating Dumbbell Decline Bench Press

Alternating Dumbbell Decline Bench Press Dumbbells Intermediate

Alternating Dumbbell Incline Bench Press

Alternating Dumbbell Incline Bench Press Dumbbells Intermediate

Alternating Dumbbell Pendlay Row

Alternating Dumbbell Pendlay Row Dumbbells Intermediate

Alternating Dumbbell Shoulder Press

Alternating Dumbbell Shoulder Press Dumbbells Beginner

Alternating Incline Dumbbell Curl

Alternating Incline Dumbbell Curl Dumbbells Beginner

Alternating Neutral Grip Dumbbell Shoulder Press

Alternating Neutral Grip Dumbbell Shoulder Press Dumbbells Beginner

Alternating Seated Dumbbell Curl

Alternating Seated Dumbbell Curl Dumbbells Beginner

Alternating Standing Arnold Press

Alternating Standing Arnold Press Dumbbells Intermediate

Alternating Standing Dumbbell Shoulder Press

Alternating Standing Dumbbell Shoulder Press Dumbbells Beginner

Alternating Standing Neutral Grip Dumbbell Shoulder Press

Alternating Standing Neutral Grip Dumbbell Shoulder Press Dumbbells Beginner

Bent Over Dumbbell Face Pull

Bent Over Dumbbell Face Pull Dumbbells Intermediate

Bent Over Dumbbell Shrug

Bent Over Dumbbell Shrug Dumbbells Beginner

Bilateral Dumbbell Triceps Kickback

Bilateral Dumbbell Triceps Kickback Dumbbells Beginner

Chest Supported Dumbbell Front Raise

Chest Supported Dumbbell Front Raise Dumbbells Beginner

Chest Supported Dumbbell Rear Delt Row

Chest Supported Dumbbell Rear Delt Row Dumbbells Beginner

Chest Supported Dumbbell Shrug

Chest Supported Dumbbell Shrug Dumbbells Beginner

Chest Supported Dumbbell Underhand Row

Chest Supported Dumbbell Underhand Row Dumbbells Beginner

Chest Supported Overhand Grip Dumbbell Row

Chest Supported Overhand Grip Dumbbell Row Dumbbells Beginner

Cross Bench Dumbbell Pullover

Cross Bench Dumbbell Pullover Dumbbells Intermediate

Decline Dumbbell Hex Press

Decline Dumbbell Hex Press Dumbbells Intermediate

Decline Dumbbell Pullover Extension

Decline Dumbbell Pullover Extension Dumbbells Intermediate

Deficit Sumo Squat

Deficit Sumo Squat Dumbbells Intermediate

Dumbbell Behind the Back Shrug

Dumbbell Behind the Back Shrug Dumbbells Beginner

Dumbbell Bent Arm Lateral Raise

Dumbbell Bent Arm Lateral Raise Dumbbells Beginner

Dumbbell Box Squat

Dumbbell Box Squat Dumbbells Beginner

Dumbbell Burpee

Dumbbell Burpee Dumbbells Intermediate

Dumbbell Cross Body Front Raise

Dumbbell Cross Body Front Raise Dumbbells Beginner

Dumbbell Cuban Press

Dumbbell Cuban Press Dumbbells Intermediate

Dumbbell Curl to Press with Triceps Extension

Dumbbell Curl to Press with Triceps Extension Dumbbells Intermediate

Dumbbell Curl to Press

Dumbbell Curl to Press Dumbbells Beginner

Dumbbell Curl

Dumbbell Curl Dumbbells Beginner

Dumbbell Decline Flye

Dumbbell Decline Flye Dumbbells Intermediate

Dumbbell Decline Sit-Up to Press

Dumbbell Decline Sit-Up to Press Dumbbells Intermediate

Dumbbell Decline Sit-Up

Dumbbell Decline Sit-Up Dumbbells Intermediate

Dumbbell Deficit Reverse Lunge

Dumbbell Deficit Reverse Lunge Dumbbells Intermediate

Dumbbell Figure Four Glute Bridge

Dumbbell Figure Four Glute Bridge Dumbbells Intermediate

Dumbbell Figure Four Hip Thrust

Dumbbell Figure Four Hip Thrust Dumbbells Intermediate

Dumbbell Floor Flye

Dumbbell Floor Flye Dumbbells Beginner

Dumbbell Floor Pullover

Dumbbell Floor Pullover Dumbbells Beginner

Dumbbell Floor Skull Crusher

Dumbbell Floor Skull Crusher Dumbbells Beginner

Dumbbell Frog Jump

Dumbbell Frog Jump Dumbbells Intermediate

Dumbbell Front Rack Curtsy Lunge

Dumbbell Front Rack Curtsy Lunge Dumbbells Intermediate

Dumbbell Front Rack Lunge

Dumbbell Front Rack Lunge Dumbbells Intermediate

Dumbbell Front Squat

Dumbbell Front Squat Dumbbells Intermediate

Dumbbell Glute Bridge

Dumbbell Glute Bridge Dumbbells Beginner

Dumbbell Hammer Drag Curl

Dumbbell Hammer Drag Curl Dumbbells Beginner

Dumbbell Hammer Preacher Curl

Dumbbell Hammer Preacher Curl Dumbbells Beginner

Dumbbell Hammer Spider Curl

Dumbbell Hammer Spider Curl Dumbbells Beginner

Dumbbell Iron Cross

Dumbbell Iron Cross Dumbbells Intermediate

Dumbbell Kneeling to Stand

Dumbbell Kneeling to Stand Dumbbells Intermediate

Dumbbell Lateral to Front Raise

Dumbbell Lateral to Front Raise Dumbbells Beginner

Dumbbell Lawnmower Row

Dumbbell Lawnmower Row Dumbbells Beginner

Dumbbell Low Windmill

Dumbbell Low Windmill Dumbbells Intermediate

Dumbbell Lunge with Overhead Press

Dumbbell Lunge with Overhead Press Dumbbells Intermediate

Dumbbell Overhead Front Raise

Dumbbell Overhead Front Raise Dumbbells Beginner

Dumbbell Overhead Lunge

Dumbbell Overhead Lunge Dumbbells Intermediate

Dumbbell Overhead Side Bend

Dumbbell Overhead Side Bend Dumbbells Beginner

Dumbbell Overhead Sit-Up

Dumbbell Overhead Sit-Up Dumbbells Intermediate

Dumbbell Pendlay Row

Dumbbell Pendlay Row Dumbbells Intermediate

Dumbbell Pistol Squat

Dumbbell Pistol Squat Dumbbells Advanced

Dumbbell Plank I-Y-T-W Raise

Dumbbell Plank I-Y-T-W Raise Dumbbells Intermediate

Dumbbell Push-Up with Rotation

Dumbbell Push-Up with Rotation Dumbbells Intermediate

Dumbbell Push-Up

Dumbbell Push-Up Dumbbells Beginner

Dumbbell Reverse Concentration Curl

Dumbbell Reverse Concentration Curl Dumbbells Beginner

Dumbbell Reverse Curl

Dumbbell Reverse Curl Dumbbells Beginner

Dumbbell Reverse Spider Curl

Dumbbell Reverse Spider Curl Dumbbells Beginner

Dumbbell Reverse Wrist Curl

Dumbbell Reverse Wrist Curl Dumbbells Beginner

Dumbbell Russian Twist

Dumbbell Russian Twist Dumbbells Beginner

Dumbbell Scott Press

Dumbbell Scott Press Dumbbells Intermediate

Dumbbell Seated Calf Raise

Dumbbell Seated Calf Raise Dumbbells Beginner

Dumbbell Side Plank Hip Dip

Dumbbell Side Plank Hip Dip Dumbbells Intermediate

Dumbbell Side Plank

Dumbbell Side Plank Dumbbells Intermediate

Dumbbell Sit-Up to Press

Dumbbell Sit-Up to Press Dumbbells Intermediate

Dumbbell Snatch

Dumbbell Snatch Dumbbells Intermediate

Dumbbell Standing Calf Raise

Dumbbell Standing Calf Raise Dumbbells Beginner

Dumbbell Step-Up with Knee Drive

Dumbbell Step-Up with Knee Drive Dumbbells Intermediate

Dumbbell Straight Arm Crunch

Dumbbell Straight Arm Crunch Dumbbells Beginner

Dumbbell Straight Arm Kickback

Dumbbell Straight Arm Kickback Dumbbells Beginner

Dumbbell Straight Leg Russian Twist

Dumbbell Straight Leg Russian Twist Dumbbells Intermediate

Dumbbell Swing

Dumbbell Swing Dumbbells Intermediate

Dumbbell Toe Touch Crunch

Dumbbell Toe Touch Crunch Dumbbells Beginner

Dumbbell Tuck-Up

Dumbbell Tuck-Up Dumbbells Intermediate

Dumbbell Twisting Sit-Up

Dumbbell Twisting Sit-Up Dumbbells Intermediate

Dumbbell Two-Hand Hammer Curl

Dumbbell Two-Hand Hammer Curl Dumbbells Beginner

Feet Elevated Dumbbell Figure Four Glute Bridge

Feet Elevated Dumbbell Figure Four Glute Bridge Dumbbells Intermediate

Feet Elevated Dumbbell Glute Bridge

Feet Elevated Dumbbell Glute Bridge Dumbbells Beginner

Feet Elevated Staggered Stance Dumbbell Glute Bridge

Feet Elevated Staggered Stance Dumbbell Glute Bridge Dumbbells Intermediate

Goblet Curl

Goblet Curl Dumbbells Beginner

Goblet Curtsy Lunge

Goblet Curtsy Lunge Dumbbells Intermediate

Goblet Front Foot Elevated Split Squat

Goblet Front Foot Elevated Split Squat Dumbbells Intermediate

Goblet Lateral Lunge

Goblet Lateral Lunge Dumbbells Intermediate

Goblet Reverse Lunge

Goblet Reverse Lunge Dumbbells Beginner

Goblet Side Squat

Goblet Side Squat Dumbbells Beginner

Goblet Split Squat

Goblet Split Squat Dumbbells Beginner

Goblet Squat with Press Out

Goblet Squat with Press Out Dumbbells Intermediate

Half Kneeling Dumbbell Low-to-High Woodchop

Half Kneeling Dumbbell Low-to-High Woodchop Dumbbells Beginner

Half Kneeling Dumbbell Shoulder Press

Half Kneeling Dumbbell Shoulder Press Dumbbells Beginner

Heel Elevated Goblet Squat

Heel Elevated Goblet Squat Dumbbells Beginner

High Dumbbell Curl

High Dumbbell Curl Dumbbells Beginner

Incline Bench Dumbbell Preacher Curl

Incline Bench Dumbbell Preacher Curl Dumbbells Beginner

Incline Dumbbell Front Raise

Incline Dumbbell Front Raise Dumbbells Beginner

Incline Dumbbell Hammer Curl

Incline Dumbbell Hammer Curl Dumbbells Beginner

Incline Dumbbell Overhead Triceps Extension

Incline Dumbbell Overhead Triceps Extension Dumbbells Intermediate

Incline Dumbbell Shrug

Incline Dumbbell Shrug Dumbbells Beginner

Incline Dumbbell Svend Press

Incline Dumbbell Svend Press Dumbbells Beginner

Incline Dumbbell Triceps Extension

Incline Dumbbell Triceps Extension Dumbbells Beginner

Incline Side Lying Dumbbell Lateral Raise

Incline Side Lying Dumbbell Lateral Raise Dumbbells Beginner

Kneeling Stability Ball Dumbbell Curl and Overhead Extension

Kneeling Stability Ball Dumbbell Curl and Overhead Extension Dumbbells Advanced

Legs Raised Dumbbell Sit-Up

Legs Raised Dumbbell Sit-Up Dumbbells Intermediate

Neutral Grip Dumbbell Decline Bench Press

Neutral Grip Dumbbell Decline Bench Press Dumbbells Intermediate

Neutral Grip Dumbbell Incline Bench Press

Neutral Grip Dumbbell Incline Bench Press Dumbbells Intermediate

Neutral Grip Dumbbell Shoulder Press

Neutral Grip Dumbbell Shoulder Press Dumbbells Beginner

Neutral Grip Dumbbell Wrist Curl

Neutral Grip Dumbbell Wrist Curl Dumbbells Beginner

Overhand Grip Dumbbell Bent Over Row

Overhand Grip Dumbbell Bent Over Row Dumbbells Intermediate

Prone Dumbbell Y-Press

Prone Dumbbell Y-Press Dumbbells Intermediate

Rack Supported Dumbbell Pistol Squat

Rack Supported Dumbbell Pistol Squat Dumbbells Intermediate

Reverse Grip Dumbbell Incline Bench Press

Reverse Grip Dumbbell Incline Bench Press Dumbbells Intermediate

Reverse Grip Dumbbell Shoulder Press

Reverse Grip Dumbbell Shoulder Press Dumbbells Beginner

Seated Alternating Dumbbell Front Raise

Seated Alternating Dumbbell Front Raise Dumbbells Beginner

Seated Dumbbell Front Raise

Seated Dumbbell Front Raise Dumbbells Beginner

Seated Dumbbell Swing Lateral Raise

Seated Dumbbell Swing Lateral Raise Dumbbells Intermediate

Seated Dumbbell Triceps Kickback

Seated Dumbbell Triceps Kickback Dumbbells Beginner

Seated Hammer Curl

Seated Hammer Curl Dumbbells Beginner

Seated Zottman Curl

Seated Zottman Curl Dumbbells Beginner

Side Lying Dumbbell External Rotation

Side Lying Dumbbell External Rotation Dumbbells Beginner

Side Lying Dumbbell Lateral Raise

Side Lying Dumbbell Lateral Raise Dumbbells Beginner

Side Lying Dumbbell Rear Delt Raise

Side Lying Dumbbell Rear Delt Raise Dumbbells Beginner

Side Lying Dumbbell Shrug

Side Lying Dumbbell Shrug Dumbbells Beginner

Side Lying Dumbbell Wrist Rotation

Side Lying Dumbbell Wrist Rotation Dumbbells Beginner

Single Arm Dumbbell Bench Press

Single Arm Dumbbell Bench Press Dumbbells Intermediate

Single Arm Dumbbell Cross Body Crunch

Single Arm Dumbbell Cross Body Crunch Dumbbells Intermediate

Single Arm Dumbbell Floor Flye

Single Arm Dumbbell Floor Flye Dumbbells Beginner

Single Arm Dumbbell Front Squat

Single Arm Dumbbell Front Squat Dumbbells Intermediate

Single Arm Dumbbell Incline Bench Press

Single Arm Dumbbell Incline Bench Press Dumbbells Beginner

Single Arm Dumbbell Lateral Raise

Single Arm Dumbbell Lateral Raise Dumbbells Beginner

Single Arm Dumbbell Overhead Split Squat

Single Arm Dumbbell Overhead Split Squat Dumbbells Intermediate

Single Arm Dumbbell Overhead Triceps Extension

Single Arm Dumbbell Overhead Triceps Extension Dumbbells Beginner

Single Arm Dumbbell Reverse Preacher Curl

Single Arm Dumbbell Reverse Preacher Curl Dumbbells Beginner

Single Arm Dumbbell Single Leg Romanian Deadlift

Single Arm Dumbbell Single Leg Romanian Deadlift Dumbbells Intermediate

Single Arm Dumbbell Skull Crusher

Single Arm Dumbbell Skull Crusher Dumbbells Beginner

Single Arm Dumbbell Upright Row

Single Arm Dumbbell Upright Row Dumbbells Intermediate

Single Arm Dumbbell Zottman Preacher Curl

Single Arm Dumbbell Zottman Preacher Curl Dumbbells Intermediate

Single Arm Neutral Grip Dumbbell Decline Bench Press

Single Arm Neutral Grip Dumbbell Decline Bench Press Dumbbells Intermediate

Single Arm Prone Dumbbell Rear Delt Raise

Single Arm Prone Dumbbell Rear Delt Raise Dumbbells Beginner

Single Arm Seated Dumbbell Shoulder Press

Single Arm Seated Dumbbell Shoulder Press Dumbbells Beginner

Single Arm Staggered Stance Dumbbell Row

Single Arm Staggered Stance Dumbbell Row Dumbbells Beginner

Single Dumbbell Romanian Deadlift

Single Dumbbell Romanian Deadlift Dumbbells Beginner

Single Leg Dumbbell Seated Calf Raise

Single Leg Dumbbell Seated Calf Raise Dumbbells Beginner

Single Leg Feet Elevated Dumbbell Glute Bridge

Single Leg Feet Elevated Dumbbell Glute Bridge Dumbbells Intermediate

Sissy Bench Goblet Squat

Sissy Bench Goblet Squat Dumbbells Beginner

Stability Ball Dumbbell Flye

Stability Ball Dumbbell Flye Dumbbells Intermediate

Stability Ball Dumbbell Preacher Curl

Stability Ball Dumbbell Preacher Curl Dumbbells Beginner

Stability Ball Dumbbell Pullover with Hip Extension

Stability Ball Dumbbell Pullover with Hip Extension Dumbbells Intermediate

Stability Ball Dumbbell Shoulder Press

Stability Ball Dumbbell Shoulder Press Dumbbells Intermediate

Staggered Stance Dumbbell Glute Bridge

Staggered Stance Dumbbell Glute Bridge Dumbbells Beginner

Staggered Stance Dumbbell Hip Thrust

Staggered Stance Dumbbell Hip Thrust Dumbbells Intermediate

Staggered Stance Dumbbell Romanian Deadlift

Staggered Stance Dumbbell Romanian Deadlift Dumbbells Intermediate

Standing 90/90 Dumbbell External Rotation

Standing 90/90 Dumbbell External Rotation Dumbbells Beginner

Standing Arnold Press

Standing Arnold Press Dumbbells Intermediate

Standing Concentration Curl

Standing Concentration Curl Dumbbells Beginner

Standing Dumbbell External Rotation

Standing Dumbbell External Rotation Dumbbells Beginner

Standing Dumbbell Hip Abduction

Standing Dumbbell Hip Abduction Dumbbells Beginner

Standing Dumbbell Reverse Wrist Curl

Standing Dumbbell Reverse Wrist Curl Dumbbells Beginner

Standing Reverse Grip Dumbbell Shoulder Press

Standing Reverse Grip Dumbbell Shoulder Press Dumbbells Intermediate

Tall Kneeling Arnold Press

Tall Kneeling Arnold Press Dumbbells Intermediate

Tall Kneeling Dumbbell Woodchop

Tall Kneeling Dumbbell Woodchop Dumbbells Beginner

Underhand Dumbbell Front Raise

Underhand Dumbbell Front Raise Dumbbells Beginner

Unsupported Seated Dumbbell Shoulder Press

Unsupported Seated Dumbbell Shoulder Press Dumbbells Intermediate

Wall Supported Dumbbell Single Leg Calf Raise

Wall Supported Dumbbell Single Leg Calf Raise Dumbbells Beginner

Wide Stance Dumbbell Squat

Wide Stance Dumbbell Squat Dumbbells Beginner

Dumbbell Decline Bench Press

Dumbbell Decline Bench Press Dumbbells Intermediate

Dumbbell Upright Row

Dumbbell Upright Row Dumbbells Intermediate

Dumbbell Single Leg Calf Raise

Dumbbell Single Leg Calf Raise Dumbbells Beginner

Dumbbell Wrist Curl

Dumbbell Wrist Curl Dumbbells Beginner

Single Arm Farmer Walk

Single Arm Farmer Walk Dumbbells Intermediate

Overhead Carry

Overhead Carry Dumbbells Intermediate

Dumbbell Good Morning

Dumbbell Good Morning Dumbbells Intermediate

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