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Dumbbell Exercises

123 exercises you can do with dumbbell, with body part, target muscle, difficulty, and demo media. The full catalog is also available through the API.

Dumbbell Lunges

Dumbbell Lunges

beginnerstrength
Body part
Upper Legs
Target
Quadriceps
Equipment
Dumbbell
Dumbbell Bench Press

Dumbbell Bench Press

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Incline Dumbbell Press

Incline Dumbbell Press

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Dumbbell Flyes

Dumbbell Flyes

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
One-Arm Dumbbell Row

One-Arm Dumbbell Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
Dumbbell Shoulder Press

Dumbbell Shoulder Press

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Seated Side Lateral Raise

Seated Side Lateral Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Reverse Flyes

Reverse Flyes

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Dumbbell Bicep Curl

Dumbbell Bicep Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Hammer Curls

Hammer Curls

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Alternate Hammer Curl

Alternate Hammer Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Alternate Incline Dumbbell Curl

Alternate Incline Dumbbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Alternating Deltoid Raise

Alternating Deltoid Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Arnold Dumbbell Press

Arnold Dumbbell Press

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Around The Worlds

Around The Worlds

intermediatestrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Bent-Arm Dumbbell Pullover

Bent-Arm Dumbbell Pullover

intermediatestrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Dumbbell Rear Delt Raise With Head On Bench

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Bent Over Two-Dumbbell Row

Bent Over Two-Dumbbell Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
Bent Over Two-Dumbbell Row With Palms In

Bent Over Two-Dumbbell Row With Palms In

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
Calf Raise On A Dumbbell

Calf Raise On A Dumbbell

intermediatestrength
Body part
Lower Legs
Target
Calves
Equipment
Dumbbell
Close-Grip Dumbbell Press

Close-Grip Dumbbell Press

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Concentration Curls

Concentration Curls

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Cross Body Hammer Curl

Cross Body Hammer Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Cuban Press

Cuban Press

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Decline Dumbbell Bench Press

Decline Dumbbell Bench Press

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Decline Dumbbell Flyes

Decline Dumbbell Flyes

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Decline Dumbbell Triceps Extension

Decline Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Dumbbell Alternate Bicep Curl

Dumbbell Alternate Bicep Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Dumbbell Bench Press with Neutral Grip

Dumbbell Bench Press with Neutral Grip

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Dumbbell Clean

Dumbbell Clean

intermediatestrength
Body part
Upper Legs
Target
Hamstrings
Equipment
Dumbbell
Dumbbell Floor Press

Dumbbell Floor Press

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Dumbbell Incline Row

Dumbbell Incline Row

beginnerstrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
Dumbbell Incline Shoulder Raise

Dumbbell Incline Shoulder Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell Lying One-Arm Rear Lateral Raise

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Dumbbell Lying Pronation

Dumbbell Lying Pronation

intermediatestrength
Body part
Lower Arms
Target
Forearms
Equipment
Dumbbell
Dumbbell Lying Rear Lateral Raise

Dumbbell Lying Rear Lateral Raise

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Dumbbell Lying Supination

Dumbbell Lying Supination

intermediatestrength
Body part
Lower Arms
Target
Forearms
Equipment
Dumbbell
Dumbbell One-Arm Shoulder Press

Dumbbell One-Arm Shoulder Press

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Dumbbell One-Arm Triceps Extension

Dumbbell One-Arm Triceps Extension

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Dumbbell One-Arm Upright Row

Dumbbell One-Arm Upright Row

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Dumbbell Prone Incline Curl

Dumbbell Prone Incline Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Dumbbell Raise

Dumbbell Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Dumbbell Rear Lunge

Dumbbell Rear Lunge

intermediatestrength
Body part
Upper Legs
Target
Quadriceps
Equipment
Dumbbell
Dumbbell Scaption

Dumbbell Scaption

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Dumbbell Seated Box Jump

Dumbbell Seated Box Jump

intermediateplyometrics
Body part
Upper Legs
Target
Quadriceps
Equipment
Dumbbell
Dumbbell Seated One-Leg Calf Raise

Dumbbell Seated One-Leg Calf Raise

beginnerstrength
Body part
Lower Legs
Target
Calves
Equipment
Dumbbell
Dumbbell Shrug

Dumbbell Shrug

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Dumbbell
Dumbbell Side Bend

Dumbbell Side Bend

beginnerstrength
Body part
Waist
Target
Abdominals
Equipment
Dumbbell
Dumbbell Squat

Dumbbell Squat

beginnerstrength
Body part
Upper Legs
Target
Quadriceps
Equipment
Dumbbell
Dumbbell Squat To A Bench

Dumbbell Squat To A Bench

intermediatestrength
Body part
Upper Legs
Target
Quadriceps
Equipment
Dumbbell
Dumbbell Step Ups

Dumbbell Step Ups

intermediatestrength
Body part
Upper Legs
Target
Quadriceps
Equipment
Dumbbell
Dumbbell Tricep Extension -Pronated Grip

Dumbbell Tricep Extension -Pronated Grip

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
External Rotation

External Rotation

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Flexor Incline Dumbbell Curls

Flexor Incline Dumbbell Curls

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Front Dumbbell Raise

Front Dumbbell Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Front Incline Dumbbell Raise

Front Incline Dumbbell Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Front Two-Dumbbell Raise

Front Two-Dumbbell Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Hammer Grip Incline DB Bench Press

Hammer Grip Incline DB Bench Press

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Incline Dumbbell Bench With Palms Facing In

Incline Dumbbell Bench With Palms Facing In

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Incline Dumbbell Curl

Incline Dumbbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Incline Dumbbell Flyes

Incline Dumbbell Flyes

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Incline Dumbbell Flyes - With A Twist

Incline Dumbbell Flyes - With A Twist

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Incline Hammer Curls

Incline Hammer Curls

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Incline Inner Biceps Curl

Incline Inner Biceps Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Iron Cross

Iron Cross

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Lying Dumbbell Tricep Extension

Lying Dumbbell Tricep Extension

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Lying One-Arm Lateral Raise

Lying One-Arm Lateral Raise

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Lying Rear Delt Raise

Lying Rear Delt Raise

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Lying Supine Dumbbell Curl

Lying Supine Dumbbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Middle Back Shrug

Middle Back Shrug

intermediatestrength
Body part
Back
Target
Middle Back
Equipment
Dumbbell
One Arm Dumbbell Bench Press

One Arm Dumbbell Bench Press

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
One Arm Dumbbell Preacher Curl

One Arm Dumbbell Preacher Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
One-Arm Flat Bench Dumbbell Flye

One-Arm Flat Bench Dumbbell Flye

beginnerstrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
One-Arm Incline Lateral Raise

One-Arm Incline Lateral Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
One Arm Pronated Dumbbell Triceps Extension

One Arm Pronated Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
One-Arm Side Laterals

One-Arm Side Laterals

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
One Arm Supinated Dumbbell Triceps Extension

One Arm Supinated Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Palms-Down Dumbbell Wrist Curl Over A Bench

Palms-Down Dumbbell Wrist Curl Over A Bench

beginnerstrength
Body part
Lower Arms
Target
Forearms
Equipment
Dumbbell
Palms-Up Dumbbell Wrist Curl Over A Bench

Palms-Up Dumbbell Wrist Curl Over A Bench

beginnerstrength
Body part
Lower Arms
Target
Forearms
Equipment
Dumbbell
Plie Dumbbell Squat

Plie Dumbbell Squat

beginnerstrength
Body part
Upper Legs
Target
Quadriceps
Equipment
Dumbbell
Power Partials

Power Partials

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Preacher Hammer Dumbbell Curl

Preacher Hammer Dumbbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Reverse Flyes With External Rotation

Reverse Flyes With External Rotation

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Seated Bent-Over One-Arm Dumbbell Triceps Extension

Seated Bent-Over One-Arm Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Seated Bent-Over Rear Delt Raise

Seated Bent-Over Rear Delt Raise

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Seated Dumbbell Curl

Seated Dumbbell Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Seated Dumbbell Inner Biceps Curl

Seated Dumbbell Inner Biceps Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Seated Dumbbell Palms-Down Wrist Curl

Seated Dumbbell Palms-Down Wrist Curl

beginnerstrength
Body part
Lower Arms
Target
Forearms
Equipment
Dumbbell
Seated Dumbbell Palms-Up Wrist Curl

Seated Dumbbell Palms-Up Wrist Curl

beginnerstrength
Body part
Lower Arms
Target
Forearms
Equipment
Dumbbell
Seated Dumbbell Press

Seated Dumbbell Press

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Seated One-Arm Dumbbell Palms-Down Wrist Curl

Seated One-Arm Dumbbell Palms-Down Wrist Curl

intermediatestrength
Body part
Lower Arms
Target
Forearms
Equipment
Dumbbell
Seated One-Arm Dumbbell Palms-Up Wrist Curl

Seated One-Arm Dumbbell Palms-Up Wrist Curl

beginnerstrength
Body part
Lower Arms
Target
Forearms
Equipment
Dumbbell
Seated Triceps Press

Seated Triceps Press

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
See-Saw Press (Alternating Side Press)

See-Saw Press (Alternating Side Press)

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Side Lateral Raise

Side Lateral Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Side Laterals to Front Raise

Side Laterals to Front Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Single Dumbbell Raise

Single Dumbbell Raise

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Spell Caster

Spell Caster

beginnerstrength
Body part
Waist
Target
Abdominals
Equipment
Dumbbell
Split Squat with Dumbbells

Split Squat with Dumbbells

beginnerstrength
Body part
Upper Legs
Target
Quadriceps
Equipment
Dumbbell
Standing Alternating Dumbbell Press

Standing Alternating Dumbbell Press

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Standing Bent-Over One-Arm Dumbbell Triceps Extension

Standing Bent-Over One-Arm Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Standing Concentration Curl

Standing Concentration Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Standing Dumbbell Calf Raise

Standing Dumbbell Calf Raise

intermediatestrength
Body part
Lower Legs
Target
Calves
Equipment
Dumbbell
Standing Dumbbell Press

Standing Dumbbell Press

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Standing Dumbbell Reverse Curl

Standing Dumbbell Reverse Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Standing Dumbbell Triceps Extension

Standing Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Standing Dumbbell Upright Row

Standing Dumbbell Upright Row

beginnerstrength
Body part
Back
Target
Trapezius
Equipment
Dumbbell
Standing Inner-Biceps Curl

Standing Inner-Biceps Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Standing One-Arm Dumbbell Curl Over Incline Bench

Standing One-Arm Dumbbell Curl Over Incline Bench

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Standing One-Arm Dumbbell Triceps Extension

Standing One-Arm Dumbbell Triceps Extension

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Standing Palm-In One-Arm Dumbbell Press

Standing Palm-In One-Arm Dumbbell Press

beginnerstrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Standing Palms-In Dumbbell Press

Standing Palms-In Dumbbell Press

intermediatestrength
Body part
Shoulders
Target
Shoulders
Equipment
Dumbbell
Stiff-Legged Dumbbell Deadlift

Stiff-Legged Dumbbell Deadlift

beginnerstrength
Body part
Upper Legs
Target
Hamstrings
Equipment
Dumbbell
Straight-Arm Dumbbell Pullover

Straight-Arm Dumbbell Pullover

intermediatestrength
Body part
Chest
Target
Chest
Equipment
Dumbbell
Tate Press

Tate Press

intermediatestrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Tricep Dumbbell Kickback

Tricep Dumbbell Kickback

beginnerstrength
Body part
Upper Arms
Target
Triceps
Equipment
Dumbbell
Two-Arm Dumbbell Preacher Curl

Two-Arm Dumbbell Preacher Curl

beginnerstrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Vertical Swing

Vertical Swing

beginnerplyometrics
Body part
Upper Legs
Target
Hamstrings
Equipment
Dumbbell
Zottman Curl

Zottman Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell
Zottman Preacher Curl

Zottman Preacher Curl

intermediatestrength
Body part
Upper Arms
Target
Biceps
Equipment
Dumbbell