All Exercises
Browse our complete collection of strength training exercises.
Showing 241–270 of 957 exercises
Dumbbell Bicep Curl
Stand up straight with a dumbbell in each hand at arm's 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.
Dumbbell Clean
Begin standing with a dumbbell in each hand with your feet shoulder width apart.
Dumbbell Floor Press
Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
Dumbbell Flyes
Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
Dumbbell Goblet Squat
A goblet-position squat using a single dumbbell held vertically at the chest. The dumbbell is gripped with both hands cupping the top end of the bell, hanging down in front of the body. Trains squat mechanics with a front-loaded weight that helps cue an upright torso. Distinct from the kettlebell variant (different grip — KB held by the horns at chest, more comfortable for many lifters), from Barbell Front Squat (different load position), and from Bodyweight Squat (no load).
Dumbbell Hip Thrust
A bench-supported hip thrust loaded with a single dumbbell held vertically across the hips. Trains glute drive with a moderate, accessible load — easier to set up than a barbell hip thrust and heavier than a bodyweight hip thrust. Distinct from Barbell Hip Thrust (different load implement; barbell allows much more weight), Bodyweight Hip Thrust (no load), and Single-Leg Glute Bridge (single-leg variant).
Dumbbell Incline Row
Using a neutral grip, lean into an incline bench.
Dumbbell Incline Shoulder Raise
Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
Dumbbell Lunges
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Dumbbell Lying One-Arm Rear Lateral Raise
While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
Dumbbell Lying Pronation
Lie on a flat bench face down with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Dumbbell Lying Rear Lateral Raise
While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
Dumbbell Lying Supination
Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
Dumbbell One-Arm Shoulder Press
Grab a dumbbell and either 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 or stand up straight.
Dumbbell One-Arm Triceps Extension
Grab a dumbbell and either 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 or stand up straight.
Dumbbell One-Arm Upright Row
Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
Dumbbell Prone Incline Curl
Grab a dumbbell on each hand and lie face down on an incline bench with your shoulders near top of the incline. Your knees can rest on the seat or your legs can be straddled to the sides (my preferred way).
Dumbbell Pullover
A classic chest-emphasis pullover performed lying on a bench. The athlete holds a single dumbbell with both hands by the inner plate, lowers it behind the head with naturally slightly-bent arms (not locked-straight, not fully bent), then pulls it back over the chest. The slight elbow bend and chest-up bench position bias the load to the chest and serratus rather than the lats. Distinct from Bent-Arm Dumbbell Pullover (older bodybuilding name; same general mechanic but explicit elbow bend prescribed), Straight-Arm Dumbbell Pullover (arms locked-straight; pure lat-emphasis variant), and cable straight-arm pulldowns (lat-emphasis cable variant).
Dumbbell Raise
Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
Dumbbell Rear Lunge
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Dumbbell Romanian Deadlift
A hinge-pattern deadlift performed with a pair of dumbbells held at the sides. Lower load profile than a barbell RDL but trains the same hamstring + glute hinge mechanic, with the added benefit of independent left/right grip + bell positioning. Distinct from Barbell Romanian Deadlift (different implement, more loadable), Single-Leg Romanian Deadlift (single-leg balance variant), and Stiff-Legged Dumbbell Deadlift (stiffer-knee variant with greater hamstring stretch).
Dumbbell Scaption
This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
Dumbbell Seated Box Jump
Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
Dumbbell Seated One-Leg Calf Raise
Place a block on the floor about 12 inches from a flat bench.
Dumbbell Shoulder Press
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
Dumbbell Shrug
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
Dumbbell Side Bend
Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
Dumbbell Side Lunge
A lateral-plane (side) lunge loaded with a pair of dumbbells held at the sides. Athlete steps wide to one side, lowers into a single-leg squat on the stepping side, then drives back to standing. Trains the frontal-plane hip and adductor work that bilateral squats and lunges miss. Distinct from Bodyweight Lateral Lunge (no load), and from Bulgarian Split Squat (rear-foot-elevated, sagittal-plane mechanic).
Dumbbell Skull Crusher
Lying triceps isolation with dumbbells. The defining motion is an arc of the dumbbells toward the forehead with elbows fixed; each arm works independently.
Dumbbell Squat
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
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