Dumbbell Exercises

Dumbbells are one of the most useful pieces of equipment you can own. A few pairs let you train every muscle group, work each side of your body on its own and add weight in small steps.

This page lists every dumbbell exercise in the library, from presses and rows to curls, raises and single-leg moves.

Dumbbell Exercises With Step-By-Step Guides

Bulgarian Split SquatDumbbell · IntermediateThe Bulgarian split squat is a single-leg squat with your back foot raised on a bench behind you.Chest Supported RowDumbbell · BeginnerThe chest supported row is a back exercise where you lie face down on an incline bench and row a pair of…Dumbbell Bench PressDumbbell · BeginnerThe dumbbell bench press is a chest exercise where you lie on a flat bench and press a pair of dumbbells from…Dumbbell CurlDumbbell · BeginnerThe dumbbell curl is the classic biceps exercise.Dumbbell PulloverDumbbell · IntermediateThe dumbbell pullover is an exercise where you lie on a bench, hold one dumbbell above your chest with both hands and…Dumbbell Shoulder PressDumbbell · BeginnerThe dumbbell shoulder press is an overhead press where you push a pair of dumbbells from shoulder height to arms-length overhead.Goblet SquatDumbbell · BeginnerThe goblet squat is a squat where you hold a kettlebell or dumbbell against your chest with both hands.Hammer CurlDumbbell · BeginnerThe hammer curl is a dumbbell curl done with your palms facing each other, like you are holding a hammer.Lateral RaiseDumbbell · BeginnerThe lateral raise is a dumbbell exercise where you lift your arms out to the sides until they reach shoulder height.Rear Delt FlyDumbbell · BeginnerThe rear delt fly, also called the reverse fly, is a dumbbell exercise where you hinge forward and raise your arms out…Single Leg Romanian DeadliftDumbbell · IntermediateThe single leg Romanian deadlift is a hip hinge done on one leg.Split SquatBodyweight · BeginnerThe split squat is a single-leg squat done in a staggered stance with one foot forward and one foot back.Arnold PressDumbbell · IntermediateThe Arnold press is a dumbbell shoulder press with a twist.Incline Dumbbell CurlDumbbell · BeginnerThe incline dumbbell curl is a biceps curl done while lying back on an incline bench.Incline Dumbbell PressDumbbell · BeginnerThe incline dumbbell press is a bench press done on a bench set at an angle, usually 30 to 45 degrees.Overhead Tricep ExtensionDumbbell · BeginnerThe overhead tricep extension is an exercise where you hold a dumbbell overhead, lower it behind your head by bending your elbows,…Upright RowBarbell · IntermediateThe upright row is an exercise where you pull a barbell or dumbbells straight up the front of your body until your…

How To Build A Dumbbell Workout

  • Pick one exercise each for a push, a pull, a squat or lunge and a hinge.
  • Add one or two exercises for smaller muscles like the shoulders, biceps or triceps.
  • Use heavier dumbbells for presses, rows and leg work, and lighter ones for raises and curls.
  • Add reps before you add weight when you only have a few pairs.

Related Exercise Pages

Frequently Asked Questions

Can You Build Muscle With Only Dumbbells?

Yes. Dumbbells can train every major muscle group with enough challenge to build muscle and strength.

What Weight Dumbbells Should A Beginner Buy?

It depends on your strength. A light, medium and heavy pair covers most exercises, and adjustable dumbbells save space.

Are Dumbbells Better Than Barbells?

Dumbbells offer more variety and train each side separately. Barbells let you lift more total weight. Both are useful.

Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.