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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 database. Each Dumbbells exercise video comes with detailed instructions, pictures and tips on how to get the most out of the exercise!

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Dumbbells Exercises List

Abs Dumbbells Exercises:

Exercise Namesort icon 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 Lower Back Compound
Weighted Chair Knee Raise Abs None Compound
Weighted Hanging Knee Raise Abs Forearms Compound

Back Dumbbells Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Mechanics
Bent Over Dumbbell Row Back Biceps Compound
Dumbbell Pullover Back, Chest None Isolation
Incline Bench Two Arm Dumbbell Row Back Biceps Compound
One Arm Dumbbell Row Back Biceps Compound
Palm Rotational Row Back Biceps Compound
Palms In Bent Over Dumbbell Row Back Biceps Compound
Reverse Grip Bent Over Dumbbell Row Back Biceps Compound
Reverse Grip Incline Bench Two Arm Dumbbell Row Back Biceps Compound

Biceps Dumbbells Exercises:

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

Calves Dumbbells Exercises:

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

Chest Dumbbells Exercises:

Exercise Namesort icon Primary Muscle(s) Secondary Muscle(s) Mechanics
Alternate Decline Dumbbell Flys Chest Shoulders Isolation
Alternate Dumbbell Bench Press (high start) Chest Shoulders Compound
Alternate Dumbbell Bench Press (low start) Chest Shoulders Compound
Alternate Dumbbell Flys Chest Shoulders Isolation
Alternate Incline Dumbbell Flys Chest Shoulders Isolation
Decline Dumbbell Bench Press Chest Shoulders Compound
Decline Dumbbell Flys Chest Shoulders Isolation
Dumbbell Bench Press Chest Shoulders Compound
Dumbbell Floor Press Chest Shoulders, Triceps Compound
Dumbbell Flys Chest Shoulders Isolation
Dumbbell Pullover Back, Chest None Isolation
Incline Dumbbell Bench Press Chest Shoulders Compound
Incline Dumbbell Flys Chest Shoulders Isolation
One Arm Dumbbell Bench Press Chest Triceps Compound
Palms In Decline Dumbbell Bench Press Chest Shoulders, Triceps Compound
Palms In Dumbbell Bench Press Chest Shoulders Compound
Palms In Incline Dumbbell Bench Press Chest Triceps Compound
Reverse Dumbbell Bench Press Chest Shoulders Compound

Forearms Dumbbells Exercises:

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

Glutes Dumbbells Exercises:

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

Hamstrings Dumbbells Exercises:

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

Quadriceps Dumbbells Exercises:

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

Shoulders Dumbbells Exercises:

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

Traps Dumbbells Exercises:

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

Triceps Dumbbells Exercises:

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

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