The 71 Best Dumbbells Exercises

The seated dumbbell shoulder press (neutral grip) is a strength exercise that targets the shoulders (deltoids), triceps, and upper chest. Performing it...

The dumbbell Russian twist is a dynamic core exercise that targets the obliques, the side abdominal muscles. It involves twisting your torso...

The dumbbell bar grip sumo squat is a lower body strength exercise that primarily targets the inner thigh muscles (adductors), glutes, and...

The dumbbell lying on floor chest press is an effective exercise for strengthening the chest, shoulders, and triceps. Performed lying on the...

The alternating seated dumbbell bicep curl is an isolation exercise that targets the biceps, focusing on a strong, controlled muscle contraction. It's...

The Single-Arm Dumbbell Skull Crusher is an isolation exercise performed lying on a bench, lowering a dumbbell toward the forehead and extending...

The Incline Bench Row is performed with the chest supported on an inclined bench, typically using dumbbells. This setup reduces lower-back strain...

The bent-over rear delt fly with dumbbells is an exercise focused on the posterior deltoids, the muscles at the back of the...

Neutral wrist flexion is a strengthening exercise that isolates the wrist flexor muscles, specifically those active when the hand is in a...

The Y shoulder lift is a strengthening exercise for the posterior shoulders and the muscles of the back that stabilize the shoulder...

The dumbbell wrist curl is an isolation exercise for the forearm flexor muscles. It strengthens grip and the muscles that move the...

Prone front raises are an isolation exercise targeting the anterior deltoid (front of the shoulder). Performing them face down on an incline...

The prone rear delt fly on an incline bench is an exercise specifically targeting the rear deltoids, the muscles at the back...

The dumbbell plank pullthrough is a dynamic core exercise that strengthens the abs, obliques, and spinal stabilizers. It also works the shoulders...

The dumbbell shoulder extension, or bent-over shoulder extension, is an exercise targeting the rear deltoids and upper back. It's ideal for improving...

The Single-Leg Dumbbell Deadlift is a hip-hinge on one leg: you tip the torso forward while the other leg extends back. It...

The dumbbell offset squat is a unilateral leg exercise that uses a dumbbell held in front of the body on one side....

The leaning dumbbell lateral raise is an exercise focused on the lateral deltoids, the middle part of the shoulders, which helps create...

The Sumo Squat Jump is an explosive wide-stance squat with toes slightly turned outward. It combines lower-body strength and power while elevating...