Equipment

Dumbbell Exercises

745 matching exercises in the library

Dumbbells suit unilateral work, longer ranges of motion, and home or crowded-gym training. Start with the featured library entries below, then browse more options by muscle group.

Featured dumbbell exercises

Dumbbell Bench Press

Chest

Dumbbell Incline Bench Press

Chest

Fly

Chest

Dumbbell One Arm Bent-over Row

Back

Dumbbell Seated Shoulder Press

Shoulders

Arnold Press

Shoulders

Dumbbell Lateral Raise

Shoulders

Dumbbell Rear Delt Fly

Shoulders

Goblet Squat

Thighs

Dumbbell Bulgarian Split Squat

Quadriceps, Thighs

More dumbbell work for chest

More dumbbell work for back

More dumbbell work for shoulders

More dumbbell work for legs

Related guides and tools

Barbell vs Dumbbell Bench Press

Programming notes that pair well with this equipment.

One-Rep Max Calculator

Estimate working loads from a submaximal set.

Plate Loading Calculator

Convert a barbell target into plates per side.

RPE & Rest Calculator

Map reps × RPE to %1RM and rest ranges.

All equipment hubs

Jump to free weights, cables, bands, or machine hubs.

Muscle group hubs

Browse the same library by body region instead.