Dumbbell Exercises

151 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Muscle groups

Chest Back Shoulders Biceps Triceps Forearms Legs Glutes Calves Middle back Quadriceps Hamstrings

Dumbbell Shoulder Press

Dumbbell

Anterior deltoid

Incline Dumbbell Press

Dumbbell

Upper chest

Standing Dumbbell Triceps Extension

Vastus lateralisVastus medialisGluteus maximus

Split Squat with Dumbbells

Dumbbell

Gluteus maximusVastus medialis

Seated Dumbbell Press

Dumbbell

Anterior deltoid

Stiff-Legged Dumbbell Deadlift

Biceps long headBiceps short head

Dumbbell Shrug

Dumbbell

Upper traps

Incline Dumbbell Curl

Bent Over Two-Dumbbell Row

Vastus lateralisVastus medialisGluteus maximus

Dumbbell Step Ups

Dumbbell

Gluteus maximusVastus lateralis

Tricep Dumbbell Kickback

Dumbbell

Triceps lateral headTriceps medial head

Arnold Dumbbell Press

Vastus lateralisVastus medialisGluteus maximus

Plie Dumbbell Squat

Dumbbell

Vastus lateralisRectus femorisGluteus maximus

Incline Dumbbell Flyes

Dumbbell

Upper chest

Standing Dumbbell Calf Raise

Dumbbell

Medial gastrocnemiusLateral gastrocnemius

Bent Over Two-Dumbbell Row With Palms In

Dumbbell

Middle back

Bent-Arm Dumbbell Pullover

Dumbbell

Middle chest

Close-Grip Dumbbell Press

Dumbbell

Triceps lateral headTriceps medial headMiddle chest

Cuban Press

Dumbbell

Anterior deltoid

Decline Dumbbell Bench Press

Dumbbell

Lower chest

Dumbbell Bench Press with Neutral Grip

Triceps lateral headTriceps medial headMiddle chest

Dumbbell Incline Row

Dumbbell

Middle back

Dumbbell One-Arm Shoulder Press

Dumbbell

Anterior deltoid

Dumbbell One-Arm Upright Row

Dumbbell Seated Box Jump

Dumbbell

Vastus lateralisVastus medialisGluteus maximus

Dumbbell Squat To A Bench

Dumbbell

Vastus lateralisVastus medialisGluteus maximus

Hammer Grip Incline DB Bench Press

Incline Dumbbell Bench With Palms Facing In

One Arm Dumbbell Bench Press

Dumbbell

Middle chest

See-Saw Press (Alternating Side Press)

Standing Alternating Dumbbell Press

Dumbbell

Anterior deltoid

Standing Dumbbell Press

Dumbbell

Anterior deltoid

Standing Dumbbell Upright Row

Dumbbell

Upper traps

Standing Palm-In One-Arm Dumbbell Press

Dumbbell

Anterior deltoid

Standing Palms-In Dumbbell Press

Dumbbell

Anterior deltoid

Straight-Arm Dumbbell Pullover

Alternate Hammer Curl

Dumbbell

Brachialis

Alternate Incline Dumbbell Curl

Dumbbell

Biceps long head

Alternating Deltoid Raise

Dumbbell

Lateral deltoidAnterior deltoid

Around The Worlds

Dumbbell

Middle chest

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Dumbbell

Posterior deltoid

Calf Raise On A Dumbbell

Dumbbell

Medial gastrocnemiusLateral gastrocnemius

Cross Body Hammer Curl

Dumbbell

Brachialis

Decline Dumbbell Flyes

Dumbbell

Lower chest

Decline Dumbbell Triceps Extension

Dumbbell

Triceps long head

Dumbbell Alternate Bicep Curl

Dumbbell

Biceps short head

Dumbbell Incline Shoulder Raise

Dumbbell

Anterior deltoid

Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell

Posterior deltoid

Dumbbell Lying Pronation

Dumbbell

Forearm extensors

Dumbbell Lying Rear Lateral Raise

Dumbbell

Posterior deltoid

Dumbbell Lying Supination

Dumbbell

Forearm flexors

Dumbbell One-Arm Triceps Extension

Dumbbell

Triceps long head

Dumbbell Prone Incline Curl

Dumbbell Seated One-Leg Calf Raise

Dumbbell Tricep Extension -Pronated Grip

Flexor Incline Dumbbell Curls

Front Incline Dumbbell Raise

Dumbbell

Anterior deltoid

Front Two-Dumbbell Raise

Dumbbell

Anterior deltoid

Incline Dumbbell Flyes - With A Twist

Incline Inner Biceps Curl

Dumbbell

Biceps short head

Lying Dumbbell Tricep Extension

Dumbbell

Triceps long head

Lying One-Arm Lateral Raise

Dumbbell

Posterior deltoid

Lying Rear Delt Raise

Dumbbell

Posterior deltoid

Lying Supine Dumbbell Curl

One Arm Dumbbell Preacher Curl

Dumbbell

Biceps short head

One Arm Pronated Dumbbell Triceps Extension

Dumbbell

Triceps long head

One Arm Supinated Dumbbell Triceps Extension

Dumbbell

Triceps medial head

One-Arm Flat Bench Dumbbell Flye

Dumbbell

Middle chest

One-Arm Incline Lateral Raise

Dumbbell

Lateral deltoid

One-Arm Side Laterals

Dumbbell

Lateral deltoid

Palms-Down Dumbbell Wrist Curl Over A Bench

Dumbbell

Forearm extensors

Palms-Up Dumbbell Wrist Curl Over A Bench

Preacher Hammer Dumbbell Curl

Dumbbell

Brachialis

Reverse Flyes With External Rotation

Dumbbell

Posterior deltoid

Seated Bent-Over One-Arm Dumbbell Triceps Extension

Dumbbell

Triceps lateral headTriceps medial head

Seated Bent-Over Rear Delt Raise

Dumbbell

Posterior deltoid

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Dumbbell

Triceps lateral headTriceps medial head

Seated Dumbbell Curl

Dumbbell

Biceps short head

Seated Dumbbell Inner Biceps Curl

Dumbbell

Biceps short head

Seated Dumbbell Palms-Down Wrist Curl

Dumbbell

Forearm extensors

Seated Dumbbell Palms-Up Wrist Curl

Dumbbell

Forearm flexors

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Dumbbell

Forearm extensors

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Dumbbell

Forearm flexors

Seated Side Lateral Raise

Side Laterals to Front Raise

Dumbbell

Lateral deltoidAnterior deltoid

Single Dumbbell Raise

Dumbbell

Anterior deltoid

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Dumbbell

Triceps lateral headTriceps medial head

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Dumbbell

Triceps lateral headTriceps medial head

Standing Concentration Curl

Dumbbell

Biceps short head

Standing Dumbbell Reverse Curl

Dumbbell

Brachialis

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Dumbbell

Anterior deltoid

Standing Inner-Biceps Curl

Dumbbell

Biceps short head

Standing One-Arm Dumbbell Curl Over Incline Bench

Dumbbell

Biceps short head

Standing One-Arm Dumbbell Triceps Extension

Triceps lateral headTriceps medial head

Two-Arm Dumbbell Preacher Curl

Zottman Preacher Curl

Dumbbell Curl to Press

Dumbbell Lunge with Biceps Curl

Dumbbell

Biceps

Dumbbell Press on Exercise Ball

Dumbbell Romanian Deadlift

Dumbbell

Semitendinosus & semimembranosus

Dumbbell Single-Leg Romanian Deadlift

Reverse-Grip Incline Dumbbell Row

Dumbbell

Lower lats

Seated Neutral-Grip Dumbbell Press

Dumbbell

Anterior deltoid

Single-Arm Dumbbell Overhead Carry

Dumbbell

Lateral deltoid

Dumbbell Cross-Face Triceps Extension

Dumbbell

Triceps lateral head

Dumbbell Flye on Exercise Ball

Dumbbell

Middle chest

Dumbbell Incline Triceps Extension

Dumbbell

Triceps long head

Dumbbell Lying Leg Curl

Dumbbell

Biceps femoris

Dumbbell One-Arm Neutral-Grip Wrist Curl

Dumbbell

Forearms

Dumbbell Preacher Curl over Exercise Ball

Dumbbell

Biceps short head

Dumbbell Single-Leg Calf Raise

Dumbbell

Medial gastrocnemiusLateral gastrocnemius

Dumbbell Spider Curl

Dumbbell

Biceps short head

Full Can Lateral Raise

Dumbbell

Lateral deltoid

Incline Dumbbell Shrug

Dumbbell

Lower traps

Incline Rear Delt Raise

Dumbbell

Posterior deltoid

Leaning Single-Arm Lateral Raise

Dumbbell

Lateral deltoid

Lying Dumbbell External Rotation

Dumbbell

Posterior deltoid

Programs with these exercises

Dumbbell Upper/Lower Split, 4 Days

A four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.

Intermediate · 4 times a week · Home Dumbbell-Only Full Body Workout

A pair of dumbbells and a mat: three full-body sessions a week — squats, presses, rows and Romanian deadlifts.

Beginner · 3 times a week · Home Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym 5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym