Dumbbells Exercises
Browse all dumbbells exercises for strength training.
Showing 61–90 of 135 exercises
Front Two-Dumbbell Raise
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
Half-Kneeling Dumbbell Press
A single-arm overhead press with a dumbbell, performed in the half-kneeling stance (one knee down, one knee up at 90 degrees, hips square). The half-kneeling stance reduces leg drive contribution and forces the trunk and shoulder to do the work — useful for athletes training shoulder mobility-under-load alongside core stability. Distinct from the kettlebell variant (different grip and wrist mechanic — kettlebell hangs at the back of the wrist), from standing barbell shoulder press (different stance + load source), and from Half-Kneeling Cable Chop / Half-Kneeling Cable Lift (those are rotation drills, this is vertical push).
Hammer Curls
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.
Hammer Grip Incline DB Bench Press
Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Incline Dumbbell Bench With Palms Facing In
Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
Incline Dumbbell Curl
Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
Incline Dumbbell Flyes
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Incline Dumbbell Flyes - With A Twist
Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
Incline Dumbbell Press
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
Incline Hammer Curls
Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position.
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).
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