Dumbbell Exercises
127 exercises you can do with a dumbbell in the library, ranked by how often lifters actually use them — 86 are beginner-friendly. The most popular: Incline Dumbbell Press, Bulgarian Split Squat, Dumbbell Lateral Raise. Every movement links to a full breakdown with step-by-step form, muscles worked, and common mistakes.
Dumbbell
4.7
Bulgarian Split Squat
The most hated, most effective leg builder
QuadsGlutes
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DumbbellBeginner
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Shoulders · Dumbbell
Shoulders
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DumbbellBeginner
Bent Over Two-Dumbbell Row With Palms In
Upper Back · Dumbbell
Upper Back
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More Dumbbell Exercises (103)
- Dumbbell Bench Press with Neutral Grip
- Dumbbell Bicep Curl
- Dumbbell Clean
- Dumbbell Floor Press
- Dumbbell Flyes
- Dumbbell Incline Row
- Dumbbell Incline Shoulder Raise
- Dumbbell Lunges
- Dumbbell Lying One-Arm Rear Lateral Raise
- Dumbbell Lying Pronation
- Dumbbell Lying Rear Lateral Raise
- Dumbbell Lying Supination
- Dumbbell One-Arm Shoulder Press
- Dumbbell One-Arm Triceps Extension
- Dumbbell One-Arm Upright Row
- Dumbbell Prone Incline Curl
- Dumbbell Raise
- Dumbbell Rear Lunge
- Dumbbell Scaption
- Dumbbell Seated Box Jump
- Dumbbell Seated One-Leg Calf Raise
- Dumbbell Shoulder Press
- Dumbbell Shrug
- Dumbbell Side Bend
- Dumbbell Squat
- Dumbbell Squat To A Bench
- Dumbbell Step Ups
- Dumbbell Tricep Extension -Pronated Grip
- External Rotation
- Flexor Incline Dumbbell Curls
- Front Dumbbell Raise
- Front Incline Dumbbell Raise
- Front Two-Dumbbell Raise
- Hammer Curls
- Hammer Grip Incline DB Bench Press
- Incline Dumbbell Bench With Palms Facing In
- Incline Dumbbell Curl
- Incline Dumbbell Flyes
- Incline Dumbbell Flyes - With A Twist
- Incline Hammer Curls
- Incline Inner Biceps Curl
- Iron Cross
- Lying Dumbbell Tricep Extension
- Lying One-Arm Lateral Raise
- Lying Rear Delt Raise
- Lying Supine Dumbbell Curl
- Middle Back Shrug
- One Arm Dumbbell Bench Press
- One Arm Dumbbell Preacher Curl
- One Arm Pronated Dumbbell Triceps Extension
- One Arm Supinated Dumbbell Triceps Extension
- One-Arm Dumbbell Row
- One-Arm Flat Bench Dumbbell Flye
- One-Arm Incline Lateral Raise
- One-Arm Side Laterals
- Palms-Down Dumbbell Wrist Curl Over A Bench
- Palms-Up Dumbbell Wrist Curl Over A Bench
- Plie Dumbbell Squat
- Power Partials
- Preacher Hammer Dumbbell Curl
- Reverse Flyes
- Reverse Flyes With External Rotation
- Seated Bent-Over One-Arm Dumbbell Triceps Extension
- Seated Bent-Over Rear Delt Raise
- Seated Bent-Over Two-Arm Dumbbell Triceps Extension
- Seated Dumbbell Curl
- Seated Dumbbell Inner Biceps Curl
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated Dumbbell Press
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
- Seated One-Arm Dumbbell Palms-Up Wrist Curl
- Seated Side Lateral Raise
- Seated Triceps Press
- See-Saw Press (Alternating Side Press)
- Side Lateral Raise
- Side Laterals to Front Raise
- Single Dumbbell Raise
- Spell Caster
- Split Squat with Dumbbells
- Standing Alternating Dumbbell Press
- Standing Bent-Over One-Arm Dumbbell Triceps Extension
- Standing Bent-Over Two-Arm Dumbbell Triceps Extension
- Standing Concentration Curl
- Standing Dumbbell Calf Raise
- Standing Dumbbell Press
- Standing Dumbbell Reverse Curl
- Standing Dumbbell Straight-Arm Front Delt Raise Above Head
- Standing Dumbbell Triceps Extension
- Standing Dumbbell Upright Row
- Standing Inner-Biceps Curl
- Standing One-Arm Dumbbell Curl Over Incline Bench
- Standing One-Arm Dumbbell Triceps Extension
- Standing Palm-In One-Arm Dumbbell Press
- Standing Palms-In Dumbbell Press
- Stiff-Legged Dumbbell Deadlift
- Straight-Arm Dumbbell Pullover
- Tate Press
- Tricep Dumbbell Kickback
- Two-Arm Dumbbell Preacher Curl
- Vertical Swing
- Zottman Curl
- Zottman Preacher Curl
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