Dumbbells Exercises
Browse all dumbbells exercises for strength training.
Showing 61–90 of 123 exercises
Incline Inner Biceps Curl
Hold a dumbbell in each hand and lie back on an incline bench.
Iron Cross
Iron Cross targeting Shoulders.
Lying Dumbbell Tricep Extension
Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
Lying One-Arm Lateral Raise
While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
Lying Rear Delt Raise
While holding a dumbbell in each hand, lay with your chest down on a flat bench.
Lying Supine Dumbbell Curl
Lie down on a flat bench face up while holding a dumbbell in each arm on top of your thighs.
Middle Back Shrug
Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
One Arm Dumbbell Bench Press
Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
One Arm Dumbbell Preacher Curl
Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
One-Arm Dumbbell Row
Choose a flat bench and place a dumbbell on each side of it.
One-Arm Flat Bench Dumbbell Flye
Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.
One-Arm Incline Lateral Raise
Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
One Arm Pronated Dumbbell Triceps Extension
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.
One-Arm Side Laterals
Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
One Arm Supinated Dumbbell Triceps Extension
Lie flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your face as a supinated grip is required to perform this exercise.
Palms-Down Dumbbell Wrist Curl Over A Bench
Start out by placing two dumbbells on one side of a flat bench.
Palms-Up Dumbbell Wrist Curl Over A Bench
Start out by placing two dumbbells on one side of a flat bench.
Plie Dumbbell Squat
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
Power Partials
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Preacher Hammer Dumbbell Curl
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
Reverse Flyes
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
Reverse Flyes With External Rotation
To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Sit down at the end of a flat bench with a dumbbell in one arm using a neutral grip (palms of the hand facing you).
Seated Bent-Over Rear Delt Raise
Place a couple of dumbbells looking forward in front of a flat bench.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Sit down at the end of a flat bench with a dumbbell in both arms using a neutral grip (palms of the hand facing you).
Seated Dumbbell Curl
Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Seated Dumbbell Inner Biceps Curl
Sit on the end of a flat bench with a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
Seated Dumbbell Palms-Down Wrist Curl
Start out by placing two dumbbells on the floor in front of a flat bench.
Seated Dumbbell Palms-Up Wrist Curl
Start out by placing two dumbbells on the floor in front of a flat bench.
Seated Dumbbell Press
Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
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