Equipment

Dumbbell exercises

Explore dumbbell exercises for home workouts, unilateral training, and simpler setup.

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101

Exercises where this is the primary training focus.

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Category guide

How to use this dumbbell exercise category.

Use this page to narrow down the options that actually fit the way you train, not just to collect more exercises than you can realistically use.

Dumbbell exercises are some of the most flexible options in the whole training library. They work well in commercial gyms, small apartment setups, and hotel gyms, and they make unilateral training easier without changing the whole session structure. That is why dumbbells are often the fastest way to keep a plan moving when equipment is limited.

Use this category when you want movements that fit a simpler setup without giving up useful progression. Dumbbell presses, rows, lunges, curls, shoulder work, and split-stance patterns are common starting points because they are practical and easy to repeat. The goal is not to make every workout dumbbell-only. It is to find the dumbbell exercises that solve real program needs.

Top exercises

Ten high-value places to start in this category.

If you do not want to scan the full list yet, start with these commonly used exercises first.

Dumbbell Bench Press One-Arm Dumbbell Row Dumbbell Shoulder Press Dumbbell Lunges Dumbbell Bicep Curl Dumbbell Squat Dumbbell Rear Lunge Hammer Curls Decline Dumbbell Bench Press One Arm Dumbbell Bench Press

ArmsDumbbell

Alternate Hammer Curl

Alternate Hammer Curl is a beginner-friendly arm exercise performed with dumbbells.

BeginnerStrength

Dumbbell exercises

How to use this dumbbell exercise category.

Ten high-value places to start in this category.

Alternate Hammer Curl

Alternate Incline Dumbbell Curl

Alternating Deltoid Raise

Arnold Dumbbell Press

Around The Worlds

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Two-Dumbbell Row

Bent Over Two-Dumbbell Row With Palms In

Bent-Arm Dumbbell Pullover

Calf Raise On A Dumbbell

Close-Grip Dumbbell Press

Concentration Curls

Cuban Press

Decline Dumbbell Bench Press

Decline Dumbbell Flyes

Decline Dumbbell Triceps Extension

Dumbbell Alternate Bicep Curl

Dumbbell Bench Press

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 One-Leg Calf Raise

Dumbbell Shoulder Press

Dumbbell Shrug

Dumbbell Squat

Dumbbell Squat To A Bench

Dumbbell Step Ups

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 Flyes

Incline Dumbbell Flyes - With A Twist

Incline Dumbbell Press

Iron Cross

Lying One-Arm Lateral Raise

Lying Rear Delt Raise

Middle Back Shrug

One Arm Dumbbell Bench Press

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

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 Inner Biceps Curl

Seated Dumbbell Palms-Down Wrist Curl

Seated Dumbbell Palms-Up Wrist Curl