Dumbbells exercises
123 exercises, easiest first.
Needs it 101
- Concentration Curl Beginner friendly · Dumbbells
- Cross Body Hammer Curl Beginner friendly · Dumbbells
- Dumbbell Bicep Curl Beginner friendly · Dumbbells
- Dumbbell Calf Raise Beginner friendly · Dumbbells
- Dumbbell Shrug Beginner friendly · Dumbbells
- Dumbbell Side Bend Beginner friendly · Dumbbells
- Dumbbell Tricep Kickback Beginner friendly · Dumbbells
- Front Raise Beginner friendly · Dumbbells
- Hammer Curl Beginner friendly · Dumbbells
- Lateral Raise Beginner friendly · Dumbbells
- Radial Deviation — Lighter Dumbbell Beginner friendly · Dumbbells
- Reverse Wrist Curl — Dumbbell Beginner friendly · Dumbbells
- Ulnar Deviation — Lighter Dumbbell Beginner friendly · Dumbbells
- Wrist Curl — Dumbbell Beginner friendly · Dumbbells
- Wrist Pronation / Supination — Dumbbell Beginner friendly · Dumbbells
- Crush Grip Curl — Alternating Arms Beginner friendly · Dumbbells
- Dumbbell Hip Thrust Beginner friendly · Dumbbells, Weight Bench
- Dumbbell Preacher Curl Beginner friendly · Dumbbells, Preacher Bench
- Dumbbell Reverse Curl Beginner friendly · Dumbbells
- Dumbbell Rotational Press — Seated Beginner friendly · Dumbbells
- Dumbbell Row Beginner friendly · Dumbbells
- Dumbbell Squat Beginner friendly · Dumbbells
- Dumbbell Sumo Squat Beginner friendly · Dumbbells
- Dumbbell Wrist Roller Beginner friendly · Dumbbells
- Goblet Carry — Dumbbell Beginner friendly · Dumbbells
- Incline Dumbbell Curl Beginner friendly · Dumbbells, Weight Bench
- Isometric Bicep Curl Hold Beginner friendly · Dumbbells
- Isometric Chest Fly Hold Beginner friendly · Dumbbells
- Leaning Lateral Raise Beginner friendly · Dumbbells
- Overhead Tricep Extension Beginner friendly · Dumbbells
- Prone Rear Delt Fly Beginner friendly · Dumbbells, Weight Bench
- Radial Deviation — Dumbbell Beginner friendly · Dumbbells
- Rear Delt Fly Beginner friendly · Dumbbells
- Single-Leg Dumbbell Row — Hand on Bench Beginner friendly · Dumbbells, Weight Bench
- Standing Oblique Crunch — Dumbbell Beginner friendly · Dumbbells
- Ulnar Deviation — Dumbbell Beginner friendly · Dumbbells
- Wood Chop — Kneeling Beginner friendly · Dumbbells
- Zottman Curl Beginner friendly · Dumbbells
- Chest Supported Dumbbell Row Some experience helps · Dumbbells, Weight Bench
- Crush Grip Dumbbell Curl Some experience helps · Dumbbells
- Decline Dumbbell Bench Press Some experience helps · Dumbbells, Weight Bench
- Decline Dumbbell Fly Some experience helps · Dumbbells, Weight Bench
- Dumbbell Bench Press Some experience helps · Dumbbells, Weight Bench
- Dumbbell Chest Pullover Some experience helps · Dumbbells, Weight Bench
- Dumbbell Floor Press Some experience helps · Dumbbells
- Dumbbell Fly Some experience helps · Dumbbells, Weight Bench
- Dumbbell Lunge Some experience helps · Dumbbells
- Dumbbell Muscle Clean Some experience helps · Dumbbells
- Dumbbell Romanian Deadlift Some experience helps · Dumbbells
- Dumbbell Romanian Deadlift — No Straps Some experience helps · Dumbbells
- Dumbbell Shoulder Press Some experience helps · Dumbbells
- Forearm Pronation / Supination — Heavier End Load Some experience helps · Dumbbells
- Halo — Dumbbell Some experience helps · Dumbbells
- Incline Dumbbell Bench Press Some experience helps · Dumbbells, Weight Bench
- Incline Dumbbell Fly Some experience helps · Dumbbells, Weight Bench
- Lateral Dumbbell Lunge Some experience helps · Dumbbells
- Reverse Dumbbell Lunge Some experience helps · Dumbbells
- Seated Dumbbell Shoulder Press Some experience helps · Dumbbells, Weight Bench
- Single Dumbbell Hang Clean Some experience helps · Dumbbells
- Single Dumbbell Push Press Some experience helps · Dumbbells
- Single-Leg Shoulder Press — Light Load Some experience helps · Dumbbells
- Spider Curl Some experience helps · Dumbbells, Weight Bench
- Tate Press Some experience helps · Dumbbells
- Thoracic Rotation — Loaded Some experience helps · Dumbbells
- Wood Chop — Dumbbell Some experience helps · Dumbbells
- Wood Chop — Low to High Some experience helps · Dumbbells
- Arnold Press Some experience helps · Dumbbells
- Crush Grip Curl — Thick Handle Dumbbell Some experience helps · Dumbbells
- Dumbbell Hang High Pull Some experience helps · Dumbbells
- Dumbbell High Pull Some experience helps · Dumbbells
- Dumbbell Push Press Some experience helps · Dumbbells
- Dumbbell Rotational Press Some experience helps · Dumbbells
- Dumbbell Rotational Press — Bilateral Some experience helps · Dumbbells
- Isometric Overhead Press Hold Some experience helps · Dumbbells
- Radial Deviation — Longer Lever Some experience helps · Dumbbells
- Rotational Deadlift — Dumbbell Some experience helps · Dumbbells
- Serratus Punch — Dumbbell Some experience helps · Dumbbells
- Single-Leg Dumbbell Row Some experience helps · Dumbbells
- Single-Leg Overhead Dumbbell Press Some experience helps · Dumbbells
- Standing Rotational Row — Dumbbell Some experience helps · Dumbbells
- Ulnar and Radial Deviation Combined — Single Rep Some experience helps · Dumbbells
- Dumbbell Hang Power Clean Some experience helps · Dumbbells
- Dumbbell Overhead Carry Some experience helps · Dumbbells
- Dumbbell Thruster Some experience helps · Dumbbells
- Hang Dumbbell Snatch Some experience helps · Dumbbells
- Overhead Carry Some experience helps · Dumbbells
- Rotational Clean — Dumbbell Some experience helps · Dumbbells
- Single Dumbbell Devil Press Some experience helps · Dumbbells
- Single-Leg Dumbbell Row — Slow Eccentric Some experience helps · Dumbbells
- Standing Rotational Row — Explosive Some experience helps · Dumbbells
- Wood Chop — Explosive Some experience helps · Dumbbells
- Dumbbell Complex Advanced · Dumbbells
- Dumbbell Jump Squat Advanced · Dumbbells
- Dumbbell Snatch Advanced · Dumbbells
- BOSU Ball Single-Leg Deadlift — Dumbbell Advanced · BOSU Ball, Dumbbells
- Devil Press Advanced · Dumbbells
- Single-Leg Overhead Press — Eyes Closed Advanced · Dumbbells
- Single-Leg Romanian Deadlift — Ipsilateral Load Advanced · Dumbbells
- T Push-Up with Dumbbell Row Advanced · Dumbbells
- Waiter Walk — Heavy Load Advanced · Dumbbells
- Man Maker Expert · Dumbbells
Optional, for extra support or load 22
- Drag Curl Beginner friendly · Barbell
- Upright Row Beginner friendly · No equipment
- Dumbbell Step Up Some experience helps · Plyo Box / Step Platform
- Farmer's Carry Some experience helps · No equipment
- Loaded Box Step-Down Some experience helps · Plyo Box / Step Platform
- Medicine Ball Rotational Chest Press — Bench Some experience helps · Medicine Ball, Weight Bench
- Renegade Row without Push-Up Some experience helps · No equipment
- Romanian Deadlift Some experience helps · Barbell
- Seal Row Some experience helps · Barbell, Weight Bench
- Suitcase Carry Some experience helps · No equipment
- Weighted Walking Lunge Some experience helps · No equipment
- Jefferson Curl Some experience helps · Barbell, Plyo Box / Step Platform
- Single Leg Hip Thrust Some experience helps · No equipment
- Stiff-Legged Deadlift Some experience helps · Barbell
- Sumo Deadlift High Pull Some experience helps · No equipment
- Bulgarian Split Squat Advanced · Weight Bench
- Overhead Walking Lunge Advanced · No equipment
- Renegade Row Advanced · No equipment
- Single Leg Romanian Deadlift Advanced · No equipment
- Z Press Advanced · No equipment
- Rotational Lunge Jump — Weighted Advanced · No equipment
- Rotational Squat Jump — Weighted Advanced · No equipment