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View All Dumbbells Exercise Videos

Welcome to the dumbbells exercises page! Below you'll find a list of all the dumbbells exercises we have listed in our datatbase. Each dumbbells exercise video comes with detailed instructions, pictures and tips on how to get the most out of the exercise!

Can't find the exercise you're looking for here? We have loads of ways you can qucikly find the exercise you're looking for in our database, and learn new ones! Check out the exercise videos main page for the complete list search options.

DUMBBELLS EXERCISES LIST:

Abs Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Dumbbell Side Bends	Abs	None	Isolation
Seated Dumbbell Side Bends	Abs	None	Isolation
Twisting Decline Dumbbell Situps	Abs	Shoulders, Triceps, Lower Back	Compound
Weighted Hanging Knee Raise	Abs	Forearms	Compound
Weighted Chair Knee Raise	Abs	None	Compound

Back Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Bent Over Dumbbell Row	Back	Biceps	Compound
Reverse Grip Bent Over Dumbbell Row	Back	Biceps	Compound
Palms In Bent Over Dumbbell Row	Back	Biceps	Compound
One Arm Dumbbell Row	Back	Biceps	Compound
Incline Bench Two Arm Dumbbell Row	Back	Biceps	Compound
Reverse Grip Incline Bench Two Arm Dumbbell Row	Back	Biceps	Compound
Palm Rotational Row	Back	Biceps	Compound
Dumbbell Pullover	Back	Chest	Isolation

Bicep Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Standing Dumbbell Curl	Biceps	None	Isolation
Alternating Standing Dumbbell Curl	Biceps	None	Isolation
One Arm Standing Dumbbell Curl	Biceps	None	Isolation
Twisting Standing Dumbbell Curl	Biceps	Forearms	Isolation
Standing Hammer Curl	Biceps	Forearms	Isolation
Alternate Standing Hammer Curl	Biceps	Forearms	Isolation
One Arm Standing Hammer Curl	Biceps	Forearms	Isolation
Hammer Curl Across The Body	Biceps	Forearms	Isolation
Seated Dumbbell Curl	Biceps	None	Isolation
Alternate Seated Dumbbell Curl	Biceps	None	Isolation
One Arm Seated Dumbbell Curl	Biceps	None	Isolation
Seated Hammer Curl	Biceps	Forearms	Isolation
Alternate Seated Hammer Curl	Biceps	Forearms	Compound
One Arm Seated Hammer Curl	Biceps	Forearms	Isolation
Incline Dumbbell Curl	Biceps	None	Isolation
Alternate Incline Dumbbell Curl	Biceps	None	Isolation
Incline Hammer Curl	Biceps	Forearms	Isolation
Alternate Incline Hammer Curl	Biceps	Forearms	Isolation
Prone Incline Dumbbell Curl	Biceps	None	Isolation
One Arm Prone Dumbbell Curl	Biceps	None	Isolation
Prone Incline Hammer Curl	Biceps	Forearms	Isolation
One Arm Prone Hammer Dumbbell Curl	Biceps	Forearms	Isolation
Lying Dumbbell Curl	Biceps	None	Isolation
Concentration Curl	Biceps	None	Isolation
Dumbbell Preacher Curl	Biceps	None	Isolation
Alternate Dumbbell Preacher Curl	Biceps	None	Isolation
One Arm Dumbbell Preacher Curl	Biceps	None	Isolation
Dumbbell Hammer Preacher Curl	Biceps	Forearms	Isolation
Alternate Dumbbell Hammer Preacher Curl	Biceps	Forearms	Isolation
One Arm Dumbbell Hammer Preacher Curl	Biceps	Forearms	Isolation
Incline Bench Dumbbell Curl	Biceps	None	Isolation
Incline Bench Hammer Curl	Biceps	Forearms	Isolation
Zottman Curl	Biceps	Forearms	Isolation
Zottman Preacher Curl	Biceps	Forearms	Isolation
Lying Wide Dumbbell Curl	Biceps	None	Isolation

Calf Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Standing One Leg Calf Raise With Dumbbell	Calves	None	Isolation
Seated Dumbbell Calf Raise	Calves	None	Isolation
One Leg Seated Dumbbell Calf Raise	Calves	None	Isolation

Chest Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Dumbbell Bench Press	Chest	Shoulders, Triceps	Compound
Alternate Dumbbell Bench Press (high start)	Chest	Shoulders, Triceps	Compound
Alternate Dumbbell Bench Press (low start)	Chest	Shoulders, Triceps	Compound
Incline Dumbbell Bench Press	Chest	Shoulders, Triceps	Compound
Decline Dumbbell Bench Press	Chest	Shoulders, Triceps	Compound
Reverse Dumbbell Bench Press	Chest	Shoulders, Triceps	Compound
Palms In Dumbbell Bench Press	Chest	Shoulders, Triceps	Compound
Palms In Incline Dumbbell Bench Press	Chest	Shoulders, Triceps	Compound
Palms In Decline Dumbbell Bench Press	Chest	Shoulders, Triceps	Compound
One Arm Dumbbell Bench Press	Chest	Shoulders, Triceps	Compound
Dumbbell Flys	Chest	Shoulders	Isolation
Alternate Dumbbell Flys	Chest	Shoulders	Isolation
Incline Dumbbell Flys	Chest	Shoulders	Isolation
Alternate Incline Dumbbell Flys	Chest	Shoulders	Isolation
Decline Dumbbell Flys	Chest	Shoulders	Isolation
Alternate Decline Dumbbell Flys	Chest	Shoulders	Isolation
Dumbbell Floor Press	Chest	Shoulders, Triceps	Compound
Cable Chest Press	Chest	Shoulders, Triceps	Compound

Forearm Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Standing Dumbbell Reverse Curl	Forearms	Biceps	Isolation
Standing Alternate Dumbbell Reverse Curl	Forearms	Biceps	Isolation
Standing One Arm Dumbbell Reverse Curl	Forearms	Biceps	Isolation
Seated Dumbbell Wrist Curl	Forearms	None	Isolation
Seated Reverse Dumbbell Wrist Curl	Forearms	None	Isolation
Seated Neutral Dumbbell Wrist Curl	Forearms	None	Isolation
One Arm Seated Dumbbell Wrist Curl	Forearms	None	Isolation
One Arm Seated Reverse Dumbbell Wrist Curl	Forearms	None	Isolation
One Arm Seated Neutral Dumbbell Wrist Curl	Forearms	None	Isolation
Dumbbell Wrist Curl Over Bench	Forearms	None	Isolation
Reverse Dumbbell Wrist Curl Over Bench	Forearms	None	Isolation
Neutral Dumbbell Wrist Curl Over Bench	Forearms	None	Isolation
One Arm Dumbbell Wrist Curl Over Bench	Forearms	None	Isolation
One Arm Reverse Dumbbell Wrist Curl Over Bench	Forearms	None	Isolation
One Arm Neutral Dumbbell Wrist Curl Over Bench	Forearms	None	Isolation
Reverse Concentration Curl	Forearms	Biceps	Isolation
Dumbbell Reverse Preacher Curl	Forearms	Biceps	Isolation
One Arm Reverse Dumbbell Preacher Curl	Forearms	Biceps	Isolation

Glutes Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Dumbbell Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Pile Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Frog Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Dumbbell Squat To Bench	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Dumbbell Jumping Squat	Quadriceps, Hamstrings, Glutes	Core	Compound
Dumbbell Wall Squat	Quadriceps, Hamstrings, Glutes	Core	Compound
One Leg Dumbbell Squat (AKA Bulgarian squat)	Quadriceps, Hamstrings, Glutes	Core	Compound
Dumbbell Step Up	Quadriceps, Hamstrings, Glutes	None	Compound
Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	Calves	Compound
Dumbbell Rear Lunge	Quadriceps, Hamstrings, Glutes	Calves	Compound
Dumbbell Side Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	Compound
Dumbbell Walking Lunge	Quadriceps, Hamstrings, Glutes	Calves	Compound
Incline Bench Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	None	Compound
Dumbbell Deadlift	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Dumbbell Split Jump	Quadriceps, Hamstrings, Glutes	Calves	Compound
Bench One Leg Dumbbell Squat	Quadriceps, Hamstrings, Glutes	None	Compound

Hamstring Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Dumbbell Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Pile Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Frog Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Dumbbell Squat To Bench	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Dumbbell Jumping Squat	Quadriceps, Hamstrings, Glutes	Core	Compound
Dumbbell Wall Squat	Quadriceps, Hamstrings, Glutes	Core	Compound
One Leg Dumbbell Squat (AKA Bulgarian squat)	Quadriceps, Hamstrings, Glutes	Core	Compound
Dumbbell Step Up	Quadriceps, Hamstrings, Glutes	None	Compound
Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	Calves	Compound
Dumbbell Rear Lunge	Quadriceps, Hamstrings, Glutes	Calves	Compound
Dumbbell Side Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	Compound
Dumbbell Walking Lunge	Quadriceps, Hamstrings, Glutes	Calves	Compound
Incline Bench Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	None	Compound
Dumbbell Hamstring Curl	Hamstrings	Glutes	Isolation
Dumbbell Deadlift	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Dumbbell Stiff Leg Deadlift	Hamstrings	Lower Back	Isolation
Dumbbell Stiff Leg Deadlift On Bench	Hamstrings	Lower Back, Glutes	Isolation
Dumbbell Split Jump	Quadriceps, Hamstrings, Glutes	Calves	Compound
Bench One Leg Dumbbell Squat	Quadriceps, Hamstrings, Glutes	None	Compound

Quadriceps Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Dumbbell Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Pile Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Frog Squat	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Dumbbell Squat To Bench	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Dumbbell Jumping Squat	Quadriceps, Hamstrings, Glutes	Core	Compound
Dumbbell Wall Squat	Quadriceps, Hamstrings, Glutes	Core	Compound
One Leg Dumbbell Squat (AKA Bulgarian squat)	Quadriceps, Hamstrings, Glutes	Core	Compound
Dumbbell Step Up	Quadriceps, Hamstrings, Glutes	None	Compound
Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	Calves	Compound
Dumbbell Rear Lunge	Quadriceps, Hamstrings, Glutes	Calves	Compound
Dumbbell Side Lunge	Quadriceps, Hamstrings, Glutes	Core, Calves	Compound
Dumbbell Walking Lunge	Quadriceps, Hamstrings, Glutes	Calves	Compound
Incline Bench Dumbbell Lunge	Quadriceps, Hamstrings, Glutes	None	Compound
Dumbbell Deadlift	Quadriceps, Hamstrings, Glutes	Traps, Forearms, Core	Compound
Dumbbell Split Jump	Quadriceps, Hamstrings, Glutes	Calves	Compound
Bench One Leg Dumbbell Squat	Quadriceps, Hamstrings, Glutes	None	Compound

Shoulder Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Standing Dumbbell Press	Shoulders	Triceps	Compound
One Arm Standing Dumbbell Press	Shoulders	Triceps	Compound
Alternate Standing Dumbbell Press	Shoulders	Triceps	Compound
Standing Palms In Dumbbell Press	Shoulders	Triceps	Compound
One Arm Standing Palms In Dumbbell Press	Shoulders	Triceps	Compound
Alternate One Arm Standing Palms In Dumbbell Press	Shoulders	Triceps	Compound
Standing Arnold Press	Shoulders	Triceps	Compound
Alternate Standing Arnold Press	Shoulders	Triceps	Compound
One Arm Standing Arnold Press	Shoulders	Triceps	Compound
Seated Dumbbell Press	Shoulders	Triceps	Compound
Alternate Seated Dumbbell Press	Shoulders	Triceps	Compound
One Arm Seated Dumbbell Press	Shoulders	Triceps	Compound
Seated Palms In Dumbbell Press	Shoulders	Triceps	Compound
Alternate Seated Palms In Dumbbell Press	Shoulders	Triceps	Compound
One Arm Seated Palms In Dumbbell Press	Shoulders	Triceps	Compound
Seated Arnold Press	Shoulders	Triceps	Compound
Alternate Seated Arnold Press	Shoulders	Triceps	Compound
One Arm Seated Arnold Press	Shoulders	Triceps	Compound
Standing Dumbbell Front Raise	Shoulders	None	Isolation
One Arm Standing Dumbbell Front Raise	Shoulders	None	Isolation
Alternate Standing Dumbbell Front Raise	Shoulders	None	Isolation
Seated Dumbbell Front Raise	Shoulders	None	Isolation
Alternate Seated Dumbbell Front Raise	Shoulders	None	Isolation
One Arm Seated Dumbbell Front Raise	Shoulders	None	Isolation
Dumbbell Front Raise On Incline Bench	Shoulders	None	Isolation
One Arm Dumbbell Front Raise On Incline Bench	Shoulders	None	Isolation
Dumbbell Lateral Raise	Shoulders	None	Isolation
Alternate Dumbbell Lateral Raise	Shoulders	Traps	Isolation
One Arm Dumbbell Lateral Raise	Shoulders	None	Isolation
Seated Dumbbell Lateral Raise	Shoulders	None	Isolation
Seated Alternate Dumbbell Lateral Raise	Shoulders	None	Isolation
Seated One Arm Dumbbell Lateral Raise	Shoulders	None	Isolation
Seated Bent Over Dumbbell Reverse Fly	Shoulders	None	Isolation
Alternate Seated Bent Over Dumbbell Reverse Fly	Shoulders	None	Isolation
One Arm Seated Bent Over Dumbbell Reverse Fly	Shoulders	None	Isolation
Bent Over Dumbbell Reverse Fly	Shoulders	None	Isolation
Alternate Bent Over Dumbbell Reverse Fly	Shoulders	None	Isolation
One Arm Bent Over Dumbbell Reverse Fly	Shoulders	None	Isolation
Dumbbell Reverse Fly On Incline Bench	Shoulders	None	Isolation
Alternate Dumbbell Reverse Fly On Incline Bench	Shoulders	None	Isolation
One Arm Dumbbell Reverse Fly On Incline Bench	Shoulders	None	Isolation
Lying Dumbbell Reverse Fly	Shoulders	None	Isolation
Alternate Lying Dumbbell Reverse Fly	Shoulders	None	Isolation
One Arm Lying Dumbbell Reverse Fly	Shoulders	None	Isolation
Dublin Press	Shoulders	Triceps	Compound
Standing Dublin Press	Shoulders	Triceps	Compound

Traps Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Dumbbell Shrug	Traps	None	Isolation
Seated Dumbbell Shrug	Traps	None	Isolation
Dumbbell Upright Row	Traps	Shoulders, Biceps	Compound
One Arm Dumbbell Upright Row	Traps	Shoulders, Biceps	Compound

Triceps Dumbbells Exercises:

Exercise Name	Primary Muscle(s)	Secondary Muscle(s)	Mechanics
Lying Dumbbell Extension	Triceps	None	Isolation
Alternate Lying Dumbbell Extension	Triceps	None	Isolation
One Arm Lying Dumbbell Extension	Triceps	None	Isolation
Lying Single Dumbbell Extension	Triceps	None	Isolation
Decline Lying Dumbbell Extension	Triceps	None	Isolation
One Arm Pronated Dumbbell Extension	Triceps	None	Isolation
One Arm Seated Dumbbell Extension	Triceps	None	Isolation
One Arm Standing Dumbbell Extension	Triceps	None	Isolation
Two Arm Seated Dumbbell Extension	Triceps	None	Isolation
Two Arm Standing Dumbbell Extension	Triceps	None	Isolation
Incline Two Arm Dumbbell Extension	Triceps	None	Isolation
Close Grip Dumbbell Press	Triceps	Shoulders, Chest	Compound
Dumbbell Tricep Kickback	Triceps	None	Isolation
Bent Over Dumbbell Kickback	Triceps	None	Isolation
Alternate Bent Over Dumbbell Kickback	Triceps	None	Isolation
One Arm Bent Over Dumbbell Kickback	Triceps	None	Isolation
Seated Bent Over Dumbbell Kickback	Triceps	None	Isolation
Alternate Seated Bent Over Dumbbell Kickback	Triceps	None	Isolation
One Arm Seated Bent Over Dumbbell Kickback	Triceps	None	Isolation
Tate Press	Triceps	None	Isolation

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