Exercises by equipment
Dumbbell exercises, with 3D demos and form.
46 exercises with a dumbbell, each with our own 3D demo, step-by-step form, cues, common mistakes and form in numbers.
Arnold PressFront delts, side delts · dumbbell, bench
Bent-Over Dumbbell Reverse FlyRear delts · dumbbell
Bent-Over Dumbbell RowUpper back, lats · dumbbell
Chest-Supported Dumbbell RowUpper back, lats · dumbbell, bench
Chest-Supported Rear Delt RaiseRear delts · dumbbell, bench
Decline Dumbbell PressLower chest · dumbbell, bench
Dumbbell Bench PressChest · dumbbell, bench
Dumbbell Bulgarian Split SquatQuads, glutes · dumbbell, bench
Dumbbell Calf RaiseCalves · dumbbell
Dumbbell Clean and PressFront delts, glutes · dumbbell
Dumbbell DeadliftGlutes, hamstrings · dumbbell
Dumbbell Front RaiseFront delts · dumbbell
Dumbbell Front SquatQuads, glutes · dumbbell
Dumbbell Hip ThrustGlutes · dumbbell, bench
Dumbbell Jump SquatQuads, glutes · dumbbell
Dumbbell Lateral RaiseSide delts · dumbbell
Dumbbell Lying Leg CurlHamstrings · dumbbell, bench
Dumbbell Push PressFront delts, triceps · dumbbell
Dumbbell Rear Delt RowRear delts, upper back · dumbbell, bench
Dumbbell Reverse LungeQuads, glutes · dumbbell
Dumbbell Romanian DeadliftHamstrings, glutes · dumbbell
Dumbbell Seated Calf RaiseCalves · dumbbell, bench
Dumbbell Side BendObliques · dumbbell
Dumbbell Single-Leg SquatQuads, glutes · dumbbell, bench
Dumbbell Skull CrusherTriceps · dumbbell, bench
Dumbbell SquatQuads, glutes · dumbbell
Dumbbell Step-UpQuads, glutes · dumbbell, box
Dumbbell Sumo SquatQuads, glutes, adductors · dumbbell
Dumbbell ThrusterQuads, front delts · dumbbell
Dumbbell Triceps KickbackTriceps · dumbbell, bench
Dumbbell Walking LungeQuads, glutes · dumbbell
Goblet SquatQuads, glutes · dumbbell
Heel-Elevated Goblet SquatQuads · dumbbell, plate
Incline Dumbbell T-RaiseRear delts, upper back · dumbbell, bench
Incline Dumbbell Y-RaiseTraps, rear delts · dumbbell, bench
Incline Neutral-Grip Dumbbell PressUpper chest, triceps · dumbbell, bench
Lateral Step-UpQuads, glutes · dumbbell, box
Neutral-Grip Dumbbell Bench PressChest, triceps · dumbbell, bench
Overhead Dumbbell Triceps ExtensionTriceps · dumbbell
Renegade RowUpper back, abs · dumbbell
Seated Dumbbell Lateral RaiseSide delts · dumbbell, bench
Seated Dumbbell Shoulder PressFront delts, side delts · dumbbell, bench
Single-Arm Dumbbell RowLats, upper back · dumbbell, bench
Single-Arm Dumbbell SnatchGlutes, front delts · dumbbell
Single-Arm Overhead Dumbbell ExtensionTriceps · dumbbell
Single-Leg Romanian Deadlift (Dumbbell)Hamstrings, glutes · dumbbellOther equipment
