Alternate Hammer Curl
Alternate Hammer Curl targets the biceps, brachialis, and forearms. It’s ideal for building arm strength and enhancing grip control.
All Dumbbell exercises
Planning a dumbbell workout? Explore the full directory below. Each exercise includes technique guidance so you can train with control and confidence.
Alternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl targets the biceps and forearms, helping improve arm definition and upper-body control.
March 16, 2026
Alternating Deltoid Raise
Alternating Deltoid Raise builds strong and balanced shoulders by alternating between front and side raises.
March 16, 2026
Dumbbell Arnold Press
Arnold Dumbbell Press targets your shoulders and triceps. It is excellent for mobility, strength, and control.
March 16, 2026
Around The Worlds
Around The Worlds strengthen your chest and shoulders while improving joint control. It is excellent for shaping and flexibility.
March 16, 2026
Bent-Arm Dumbbell Pullover
Bent-Arm Dumbbell Pullovers work the chest, lats, and shoulders with focused control and tension. This movement promotes posture, strength, and upper-body mobility.
March 16, 2026
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Bent Over Rear Delt Raise with Head on Bench targets your rear delts while promoting strict form and shoulder stability.
March 16, 2026
Bent Over Two-Dumbbell Row With Palms In
Bent Over Two-Dumbbell Row With Palms In targets the middle back, lats, and biceps with dumbbell control and pulling power.
March 16, 2026
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row develops the back and arms using simple, effective dumbbell mechanics.
March 16, 2026
Calf Raise On A Dumbbell
Calf Raise on a Dumbbell builds lower leg strength and balance by engaging the calves and soleus with a simple, portable setup.
March 16, 2026
Close-Grip Dumbbell Press
Close-Grip Dumbbell Press targets the triceps while improving balanced pressing mechanics.
March 16, 2026
Concentration Curls
Concentration Curls isolate the biceps for controlled hypertrophy-focused reps.
March 16, 2026
Cross Body Hammer Curl
Cross Body Hammer Curls develop the biceps and brachialis while reducing joint strain, making them a joint-friendly alternative to standard curls.
March 16, 2026
Cuban Press
Cuban Press builds balanced shoulder strength and supports joint integrity.
March 16, 2026
Decline Dumbbell Flyes
Decline Dumbbell Flyes develop the chest using a deep stretch and full contraction.
March 16, 2026
Decline Dumbbell Triceps Extension
Decline Dumbbell Triceps Extensions help build strong, defined triceps with constant tension.
March 16, 2026
Dumbbell Alternate Bicep Curl
This exercise isolates the biceps and forearms while encouraging controlled movement and even development.
March 16, 2026
Dumbbell Bench Press with Neutral Grip
A safer dumbbell press that targets the chest while promoting shoulder comfort and full-range control.
March 16, 2026
Dumbbell Bench Press
This classic pressing exercise develops upper-body strength and balance by challenging each arm independently.
March 16, 2026
Dumbbell Bicep Curl
This isolation movement strengthens the biceps and improves arm definition using strict form.
March 16, 2026
Dumbbell Clean
This exercise improves athleticism by training hips, shoulders, and core in one integrated lift.
March 16, 2026
Dumbbell Decline Bench Press
This movement builds lower pec size and strength while engaging stabilizers for balanced upper-body growth.
March 16, 2026
Dumbbell Floor Press
This pressing variation develops triceps strength and upper-body control with minimal equipment.
March 16, 2026
Dumbbell Flyes
This isolation exercise targets chest development with improved flexibility and focused contraction.
March 16, 2026
Dumbbell Incline Row
This row variation develops upper and middle back strength while minimizing lower back strain.
March 16, 2026
Dumbbell Incline Shoulder Raise
This movement develops shoulder stability and strength while minimizing joint stress.
March 16, 2026
Dumbbell Lunges
This lower body staple strengthens each leg individually, supporting functional power and stability.
March 16, 2026
Dumbbell Lying One-Arm Rear Lateral Raise
A precise dumbbell raise to isolate shoulder retraction and rear deltoid activation.
March 16, 2026
Dumbbell Lying Pronation
Build forearm strength and wrist control through isolated pronation movement.
March 16, 2026
Dumbbell Lying Rear Lateral Raise
A precise and stable way to strengthen the rear shoulders through lateral motion.
March 16, 2026
Dumbbell Lying Supination
A rotational dumbbell drill to train forearm and wrist stability.
March 16, 2026
Dumbbell One-Arm Shoulder Press
The Dumbbell One-Arm Shoulder Press targets your shoulders and triceps while training balance and core engagement.
March 16, 2026
Dumbbell One-Arm Triceps Extension
A unilateral triceps exercise that improves muscle balance and arm extension strength.
March 16, 2026
Dumbbell One-Arm Upright Row
This exercise builds strong, defined shoulders while correcting imbalances between sides.
March 16, 2026
Dumbbell Preacher Curl
This seated curl strengthens the biceps with stability and strict technique.
March 16, 2026
Dumbbell Prone Incline Curl
This isolated movement builds biceps size and strength while minimizing momentum.
March 16, 2026