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Dumbbells exercises.

Versatile free weights for pressing, rowing, squatting, hinging, carrying, and isolation work.

Equipment overview

21 compatible exercises.

Versatile free weights for pressing, rowing, squatting, hinging, carrying, and isolation work.

Useful for: Home gyms, unilateral training, and gradual loading
Setup check: Some dumbbell exercises also require a stable bench or box.

Muscle Movement Level

21 exercises shown

Dumbbell Bench Press single-position exercise illustration

Dumbbell Bench Press Chest · Dumbbells + Bench

Incline Dumbbell Press single-position exercise illustration

Incline Dumbbell Press Chest · Dumbbells + Bench

Dumbbell Fly single-position exercise illustration

Dumbbell Fly Chest · Dumbbells + Bench

One-Arm Dumbbell Row single-position exercise illustration

One-Arm Dumbbell Row Back · Dumbbells + Bench

Standing Dumbbell Shoulder Press single-position exercise illustration

Standing Dumbbell Shoulder Press Shoulders · Dumbbells

Arnold Press multi-position exercise sequence

Arnold Press Shoulders · Dumbbells

Lateral Raise single-position exercise illustration

Lateral Raise Shoulders · Dumbbells

Front Raise single-position exercise illustration

Front Raise Shoulders · Dumbbells

Rear Delt Fly single-position exercise illustration

Rear Delt Fly Shoulders · Dumbbells

Dumbbell Curl single-position exercise illustration

Dumbbell Curl Biceps · Dumbbells

Hammer Curl single-position exercise illustration

Hammer Curl Biceps · Dumbbells

Incline Dumbbell Curl single-position exercise illustration

Incline Dumbbell Curl Biceps · Dumbbells + Bench

Concentration Curl single-position exercise illustration

Concentration Curl Biceps · Dumbbells

Overhead Triceps Extension single-position exercise illustration

Overhead Triceps Extension Triceps · Dumbbells

Dumbbell Kickback single-position exercise illustration

Dumbbell Kickback Triceps · Dumbbells

Bulgarian Split Squat single-position exercise illustration

Bulgarian Split Squat Quads · Dumbbells + Bench

Dumbbell Romanian Deadlift single-position exercise illustration

Dumbbell Romanian Deadlift Hamstrings · Dumbbells

Single-Leg Romanian Deadlift single-position exercise illustration

Single-Leg Romanian Deadlift Hamstrings · Dumbbells

Farmer Carry on Toes single-position exercise illustration

Farmer Carry on Toes Calves · Dumbbells

Farmer Carry single-position exercise illustration

Farmer Carry Full body · Dumbbells

Dumbbell Thruster multi-position exercise sequence

Dumbbell Thruster Full body · Dumbbells