Exercises by equipment
Dumbbell exercises
Dumbbells are short, hand-held weights. Each arm or leg works on its own, which helps even out left-right differences and allows a natural range of movement.
A few pairs in different weights cover most exercises at home or in the gym. Lift with control rather than swinging.
- 294Exercises
- 14Target muscles
- 9Body parts
Every dumbbell exercise
294 exercises
Upper arms (125)
dumbbell alternate biceps curl
dumbbell alternate biceps curl (with arm blaster)
dumbbell alternate hammer preacher curl
dumbbell alternate preacher curl
dumbbell alternate seated hammer curl
dumbbell alternating bicep curl with leg raised on exercise ball
dumbbell alternating seated bicep curl on exercise ball
dumbbell bicep curl lunge with bowling motion
dumbbell bicep curl on exercise ball with leg raised
dumbbell bicep curl with stork stance
dumbbell biceps curl
dumbbell biceps curl (with arm blaster)- dumbbell biceps curl reverse
- dumbbell biceps curl squat
- dumbbell biceps curl v sit on bosu ball
- dumbbell close grip press
- dumbbell close-grip press
- dumbbell concentration curl
- dumbbell cross body hammer curl
- dumbbell cross body hammer curl v. 2
- dumbbell decline one arm hammer press
- dumbbell decline triceps extension
- dumbbell forward lunge triceps extension
- dumbbell hammer curl
- dumbbell hammer curl on exercise ball
- dumbbell hammer curl v. 2
- dumbbell hammer curls (with arm blaster)
- dumbbell high curl
- dumbbell incline biceps curl
- dumbbell incline curl
- dumbbell incline curl v. 2
- dumbbell incline hammer curl
- dumbbell incline hammer press on exercise ball
- dumbbell incline inner biceps curl
- dumbbell incline one arm hammer press
- dumbbell incline one arm hammer press on exercise ball
- dumbbell incline triceps extension
- dumbbell incline two arm extension
- dumbbell kickback
- dumbbell kickbacks on exercise ball
- dumbbell kneeling bicep curl exercise ball
- dumbbell lunge with bicep curl
- dumbbell lying extension (across face)
- dumbbell lying alternate extension
- dumbbell lying elbow press
- dumbbell lying one arm pronated triceps extension
- dumbbell lying one arm supinated triceps extension
- dumbbell lying single extension
- dumbbell lying supine biceps curl
- dumbbell lying supine curl
- dumbbell lying triceps extension
- dumbbell lying wide curl
- dumbbell neutral grip bench press
- dumbbell one arm concetration curl (on stability ball)
- dumbbell one arm french press on exercise ball
- dumbbell one arm hammer preacher curl
- dumbbell one arm hammer press on exercise ball
- dumbbell one arm kickback
- dumbbell one arm prone curl
- dumbbell one arm prone hammer curl
- dumbbell one arm reverse preacher curl
- dumbbell one arm reverse spider curl
- dumbbell one arm seated bicep curl on exercise ball
- dumbbell one arm seated hammer curl
- dumbbell one arm standing curl
- dumbbell one arm standing hammer curl
- dumbbell one arm triceps extension (on bench)
- dumbbell one arm zottman preacher curl
- dumbbell over bench neutral wrist curl
- dumbbell over bench one arm neutral wrist curl
- dumbbell palms in incline bench press
- dumbbell peacher hammer curl
- dumbbell preacher curl
- dumbbell preacher curl over exercise ball
- dumbbell pronate-grip triceps extension
- dumbbell prone incline curl
- dumbbell prone incline hammer curl
- dumbbell revers grip biceps curl
- dumbbell reverse preacher curl
- dumbbell reverse spider curl
- dumbbell seated alternate hammer curl on exercise ball
- dumbbell seated bench extension
- dumbbell seated bent over alternate kickback
- dumbbell seated bent over triceps extension
- dumbbell seated bicep curl
- dumbbell seated biceps curl (on stability ball)
- dumbbell seated biceps curl to shoulder press
- dumbbell seated curl
- dumbbell seated hammer curl
- dumbbell seated inner biceps curl
- dumbbell seated kickback
- dumbbell seated neutral wrist curl
- dumbbell seated one arm bicep curl on exercise ball with leg raised
- dumbbell seated one arm kickback
- dumbbell seated preacher curl
- dumbbell seated revers grip concentration curl
- dumbbell seated reverse grip one arm overhead tricep extension
- dumbbell seated triceps extension
- dumbbell standing alternate hammer curl and press
- dumbbell standing alternating tricep kickback
- dumbbell standing bent over one arm triceps extension
- dumbbell standing bent over two arm triceps extension
- dumbbell standing biceps curl
- dumbbell standing concentration curl
- dumbbell standing inner biceps curl v. 2
- dumbbell standing kickback
- dumbbell standing one arm concentration curl
- dumbbell standing one arm curl (over incline bench)
- dumbbell standing one arm curl over incline bench
- dumbbell standing one arm extension
- dumbbell standing one arm reverse curl
- dumbbell standing preacher curl
- dumbbell standing reverse curl
- dumbbell standing triceps extension
- dumbbell standing zottman preacher curl
- dumbbell step up single leg balance with bicep curl
- dumbbell tate press
- dumbbell tricep kickback with stork stance
- dumbbell twisting bench press
- dumbbell waiter biceps curl
- dumbbell zottman curl
- dumbbell zottman preacher curl
- dumbbells seated triceps extension
- exercise ball supine triceps extension
- push-up close-grip off dumbbell
Shoulders (59)
- dumbbell alternate side press
- dumbbell arnold press
- dumbbell arnold press v. 2
- dumbbell bench seated press
- dumbbell cuban press
- dumbbell cuban press v. 2
- dumbbell front raise
- dumbbell front raise v. 2
- dumbbell full can lateral raise
- dumbbell incline one arm lateral raise
- dumbbell incline raise
- dumbbell incline rear lateral raise
- dumbbell incline t-raise
- dumbbell iron cross
- dumbbell lateral raise
- dumbbell lateral to front raise
- dumbbell lying external shoulder rotation
- dumbbell lying on floor rear delt raise
- dumbbell lying one arm deltoid rear
- dumbbell lying one arm rear lateral raise
- dumbbell lying rear lateral raise
- dumbbell one arm lateral raise
- dumbbell one arm lateral raise with support
- dumbbell one arm reverse fly (with support)
- dumbbell one arm shoulder press
- dumbbell one arm shoulder press v. 2
- dumbbell one arm upright row
- dumbbell push press
- dumbbell raise
- dumbbell rear delt raise
- dumbbell rear delt row_shoulder
- dumbbell rear fly
- dumbbell rear lateral raise
- dumbbell rear lateral raise (support head)
- dumbbell reverse fly
- dumbbell rotation reverse fly
- dumbbell scott press
- dumbbell seated alternate front raise
- dumbbell seated alternate press
- dumbbell seated alternate shoulder
- dumbbell seated bent arm lateral raise
- dumbbell seated front raise
- dumbbell seated lateral raise
- dumbbell seated lateral raise v. 2
- dumbbell seated shoulder press
- dumbbell seated shoulder press (parallel grip)
- dumbbell side lying one hand raise
- dumbbell single arm overhead carry
- dumbbell standing alternate overhead press
- dumbbell standing alternate raise
- dumbbell standing around world
- dumbbell standing front raise above head
- dumbbell standing one arm palm in press
- dumbbell standing overhead press
- dumbbell standing palms in press
- dumbbell upright row
- dumbbell upright row (back pov)
- dumbbell upright shoulder external rotation
- dumbbell w-press
Chest (44)
- deep push up
- dumbbell around pullover
- dumbbell bench press
- dumbbell decline bench press
- dumbbell decline fly
- dumbbell decline hammer press
- dumbbell decline one arm fly
- dumbbell decline twist fly
- dumbbell fly
- dumbbell fly on exercise ball
- dumbbell incline alternate press
- dumbbell incline bench press
- dumbbell incline breeding
- dumbbell incline fly
- dumbbell incline fly on exercise ball
- dumbbell incline hammer press
- dumbbell incline one arm fly
- dumbbell incline one arm fly on exercise ball
- dumbbell incline one arm press
- dumbbell incline one arm press on exercise ball
- dumbbell incline palm-in press
- dumbbell incline press on exercise ball
- dumbbell incline shoulder raise
- dumbbell incline twisted flyes
- dumbbell lying hammer press
- dumbbell lying one arm press
- dumbbell lying one arm press v. 2
- dumbbell lying pullover on exercise ball
- dumbbell one arm bench fly
- dumbbell one arm chest fly on exercise ball
- dumbbell one arm decline chest press
- dumbbell one arm fly on exercise ball
- dumbbell one arm incline chest press
- dumbbell one arm press on exercise ball
- dumbbell one arm pullover on exercise ball
- dumbbell one arm reverse grip press
- dumbbell one leg fly on exercise ball
- dumbbell press on exercise ball
- dumbbell pullover
- dumbbell pullover hip extension on exercise ball
- dumbbell pullover on exercise ball
- dumbbell reverse bench press
- dumbbell straight arm pullover
- hyght dumbbell fly
Upper legs (24)
- dumbbell bench squat
- dumbbell clean
- dumbbell contralateral forward lunge
- dumbbell deadlift
- dumbbell goblet squat
- dumbbell lunge
- dumbbell lying femoral
- dumbbell one arm snatch
- dumbbell plyo squat
- dumbbell rear lunge
- dumbbell romanian deadlift
- dumbbell single leg deadlift
- dumbbell single leg deadlift with stepbox support
- dumbbell single leg split squat
- dumbbell single leg squat
- dumbbell squat
- dumbbell step-up
- dumbbell step-up lunge
- dumbbell step-up split squat
- dumbbell stiff leg deadlift
- dumbbell straight leg deadlift
- dumbbell sumo pull through
- dumbbell supported squat
- farmers walk
Lower arms (15)
- dumbbell finger curls
- dumbbell lying pronation
- dumbbell lying pronation on floor
- dumbbell lying supination
- dumbbell lying supination on floor
- dumbbell one arm revers wrist curl
- dumbbell one arm seated neutral wrist curl
- dumbbell one arm wrist curl
- dumbbell over bench one arm reverse wrist curl
- dumbbell over bench one arm wrist curl
- dumbbell over bench revers wrist curl
- dumbbell over bench wrist curl
- dumbbell reverse wrist curl
- dumbbell seated one arm rotate
- dumbbell seated palms up wrist curl
Back (14)
- dumbbell bent over row
- dumbbell decline shrug
- dumbbell decline shrug v. 2
- dumbbell incline row
- dumbbell incline shrug
- dumbbell incline y-raise
- dumbbell lying rear delt row
- dumbbell one arm bent-over row
- dumbbell palm rotational bent over row
- dumbbell reverse grip incline bench one arm row
- dumbbell reverse grip incline bench two arm row
- dumbbell reverse grip row (female)
- dumbbell shrug
- dumbbell side plank with rear fly
Lower legs (10)
- dumbbell seated calf raise
- dumbbell seated one leg calf raise
- dumbbell seated one leg calf raise - hammer grip
- dumbbell seated one leg calf raise - palm up
- dumbbell single leg calf raise
- dumbbell standing calf raise
- exercise ball on the wall calf raise
- exercise ball on the wall calf raise (tennis ball between ankles)
- exercise ball on the wall calf raise (tennis ball between knees)
- single leg calf raise (on a dumbbell)
Waist (2)
Cardio (1)
Keep exploring
Muscles you can train
Questions, answered
How many dumbbell exercises are there here?
There are 294 dumbbell exercises in the AltF Fitness library, each with an animated demo and coaching tips.
Which muscles can I train with a dumbbell?
The exercises here target the biceps, shoulders (delts), triceps, chest (pectorals), glutes and more.
Which dumbbell exercises suit beginners?
Moves rated beginner friendly here include deep push up, dumbbell alternate biceps curl and dumbbell alternate biceps curl (with arm blaster). Learn the movement with little or no load first.
Can I build a full workout around a dumbbell?
Yes, if it covers the muscles you want to train. The free workout generator can build a week using only the equipment you choose.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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