One-Arm Dumbbell Row
A compound dumbbell movement that isolates each side of the back.
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.
One-Arm Flat Bench Dumbbell Flye
One-Arm Flat Bench Dumbbell Flye targets your chest. It is great for building balanced strength and improving control.
March 16, 2026
One-Arm Incline Lateral Raise
One-Arm Incline Lateral Raise targets your shoulders. It is great for building balanced strength and improving control.
March 16, 2026
One Arm Pronated Dumbbell Triceps Extension
One Arm Pronated Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
March 16, 2026
One-Arm Side Laterals
Build shoulder symmetry and control with this dumbbell isolation movement.
March 16, 2026
One Arm Supinated Dumbbell Triceps Extension
One Arm Supinated Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
March 16, 2026
Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Down Dumbbell Wrist Curl Over A Bench targets your forearms. It is great for building balanced strength and improving control.
March 16, 2026
Palms-Up Dumbbell Wrist Curl Over A Bench
A simple but effective forearm exercise using dumbbells and a bench to isolate the wrist flexors.
March 16, 2026
Plie Dumbbell Squat
A simple but effective dumbbell squat that builds lower-body strength while improving control and posture.
March 16, 2026
Power Partials
Power Partials target the shoulders with controlled partial-range movement using heavy dumbbells. This variation is ideal for adding intensity without overextending the joint.
March 16, 2026
Preacher Hammer Dumbbell Curl
Preacher Hammer Dumbbell Curl targets your biceps along with the forearms. It is great for building balanced strength and improving control.
March 16, 2026
Reverse Flyes With External Rotation
A rear delt movement that also promotes rotator cuff activation and upper-body balance.
March 16, 2026
Reverse Flyes
A rear delt isolation exercise that enhances posture and upper-body coordination.
March 16, 2026
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Seated Bent-Over One-Arm Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
March 16, 2026
Seated Bent-Over Rear Delt Raise
A dumbbell-based movement that enhances posture and builds balanced shoulder strength.
March 16, 2026
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Seated Bent-Over Two-Arm Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
March 16, 2026
Seated Dumbbell Curl
Seated Dumbbell Curl targets your biceps. It is great for building balanced strength and improving control.
March 16, 2026
Seated Dumbbell Inner Biceps Curl
Seated Dumbbell Inner Biceps Curl targets your biceps. It is great for building balanced strength and improving control.
March 16, 2026
Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Down Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
March 16, 2026
Seated Dumbbell Palms-Up Wrist Curl
Seated Dumbbell Palms-Up Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
March 16, 2026
Seated Dumbbell Press
A strict pressing movement for developing shoulder size, posture, and arm strength.
March 16, 2026
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Seated One-Arm Dumbbell Palms-Down Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
March 16, 2026
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Seated One-Arm Dumbbell Palms-Up Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
March 16, 2026
Seated Side Lateral Raise
A strict dumbbell exercise for developing shoulder definition and stability without standing.
March 16, 2026
Seated Triceps Press
Seated Triceps Press targets your triceps. It is great for building balanced strength and improving control.
March 16, 2026
See-Saw Press (Alternating Side Press)
An advanced dumbbell press that combines shoulder stability with core control and coordination.
March 16, 2026
Side Lateral Raise
A standing shoulder isolation exercise that enhances shape and strength in the delts.
March 16, 2026
Side Laterals to Front Raise
A dumbbell exercise that combines two movements to build full shoulder development and control.
March 16, 2026
Single Dumbbell Raise
Lift a single dumbbell with both hands to strengthen the shoulders and upper body control.
March 16, 2026
Soleus Walk (Loaded Carry)
The Soleus Walk targets the soleus and calves while strengthening the core and grip. It builds endurance, balance, and lower leg stability.
March 16, 2026
Spell Caster
A dynamic dumbbell exercise that improves rotational power and full-body coordination.
March 16, 2026
Split Squat with Dumbbells
A dumbbell-based split squat that targets each leg individually for balanced development.
March 16, 2026
Standing Alternating Dumbbell Press
Standing Alternating Dumbbell Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
March 16, 2026
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Standing Bent-Over One-Arm Dumbbell Triceps Extension targets your triceps along with the shoulders. It is great for building balanced strength and improving control.
March 16, 2026
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
Standing Bent-Over Two-Arm Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
March 16, 2026
Standing Concentration Curl
This variation helps improve arm shape and focus through strict curling mechanics.
March 16, 2026