Equipment

Dumbbell Exercises

Last updated 26 July 2026

Which of the 150 curated exercises are included here?

33 exercises from the curated library match this filter. Every one links to a full page with instructions, muscles worked, common mistakes and programming guidance.

How should I use this list to build a routine?

Training around one piece of equipment usually means picking one or two compound movements as the backbone of a session, then filling in isolation work for muscle groups the compound lift doesn't cover well. Check the level shown next to each entry — a beginner-level movement is a safer starting point than jumping straight to an expert-level variation.

• Arnold Dumbbell PressDumbbell · Intermediate — A widely searched dumbbell shoulder exercise, useful with minimal equipment or as a barbell-lift alternative.
• Bent Over Two-Dumbbell RowDumbbell · Beginner — A widely searched dumbbell middle-back exercise, useful with minimal equipment or as a barbell-lift alternative.
• Concentration CurlsDumbbell · Beginner — A widely searched dumbbell biceps exercise, useful with minimal equipment or as a barbell-lift alternative.
• Decline Dumbbell Bench PressDumbbell · Beginner — A widely searched dumbbell chest exercise, useful with minimal equipment or as a barbell-lift alternative.
• Dumbbell Bench PressDumbbell · Beginner — A widely searched dumbbell chest exercise, useful with minimal equipment or as a barbell-lift alternative.
• Dumbbell Bench Press with Neutral GripDumbbell · Beginner — A commonly searched shoulder-friendly grip variation of the dumbbell bench press.
• Dumbbell Bicep CurlDumbbell · Beginner — A widely searched dumbbell biceps exercise, useful with minimal equipment or as a barbell-lift alternative.
• Dumbbell FlyesDumbbell · Beginner — A widely searched dumbbell chest exercise, useful with minimal equipment or as a barbell-lift alternative.
• Dumbbell LungesDumbbell · Beginner — A widely searched dumbbell quadriceps exercise, useful with minimal equipment or as a barbell-lift alternative.
• Dumbbell Lying One-Arm Rear Lateral RaiseDumbbell · Intermediate — A commonly searched strict rear-delt isolation exercise.
• Dumbbell Shoulder PressDumbbell · Intermediate — A widely searched dumbbell shoulder exercise, useful with minimal equipment or as a barbell-lift alternative.
• Dumbbell ShrugDumbbell · Beginner — A widely searched dumbbell trap exercise, useful with minimal equipment or as a barbell-lift alternative.
• Dumbbell SquatDumbbell · Beginner — A widely searched dumbbell quadriceps exercise, useful with minimal equipment or as a barbell-lift alternative.
• Dumbbell Tricep Extension -Pronated GripDumbbell · Beginner — A commonly searched dumbbell triceps-extension variation.
• Front Dumbbell RaiseDumbbell · Beginner — A widely searched dumbbell shoulder exercise, useful with minimal equipment or as a barbell-lift alternative.
• Hammer CurlsDumbbell · Beginner — One of the most-searched biceps/forearm exercises for its neutral-grip variety.
• Incline Dumbbell CurlDumbbell · Beginner — A widely searched dumbbell biceps exercise, useful with minimal equipment or as a barbell-lift alternative.
• Incline Dumbbell FlyesDumbbell · Beginner — A widely searched dumbbell chest exercise, useful with minimal equipment or as a barbell-lift alternative.
• Incline Dumbbell PressDumbbell · Beginner — A widely searched dumbbell chest exercise, useful with minimal equipment or as a barbell-lift alternative.
• Lying Rear Delt RaiseDumbbell · Intermediate — A commonly searched rear-delt isolation exercise performed lying face-down.
• One Arm Dumbbell Bench PressDumbbell · Beginner — A commonly searched unilateral chest-press variation for core stability work.
• One Arm Dumbbell Preacher CurlDumbbell · Beginner — A commonly searched unilateral preacher-curl variation.
• One-Arm Dumbbell RowDumbbell · Beginner — A widely searched dumbbell middle-back exercise, useful with minimal equipment or as a barbell-lift alternative.
• One-Arm Flat Bench Dumbbell FlyeDumbbell · Beginner — A commonly searched unilateral chest-isolation variation.
• Reverse FlyesDumbbell · Beginner — One of the most-searched rear-delt exercises.
• Seated Dumbbell CurlDumbbell · Beginner — A widely searched dumbbell biceps exercise, useful with minimal equipment or as a barbell-lift alternative.
• Seated Triceps PressDumbbell · Beginner — A commonly searched seated overhead triceps-extension variation.
• Side Lateral RaiseDumbbell · Beginner — One of the most-searched shoulder-isolation exercises for building lateral delt width.
• Split Squat with DumbbellsDumbbell · Beginner — The dataset's closest match to the very widely searched "Bulgarian split squat".
• Standing Dumbbell Calf RaiseDumbbell · Intermediate — A widely searched dumbbell calf exercise, useful with minimal equipment.
• Standing Dumbbell Triceps ExtensionDumbbell · Beginner — A widely searched dumbbell triceps exercise, useful with minimal equipment.
• Standing One-Arm Dumbbell Curl Over Incline BenchDumbbell · Beginner — A commonly searched stretch-position biceps-curl variation.
• Zottman CurlDumbbell · Intermediate — A commonly searched curl variation for training both biceps and forearms in one movement.