Beginner Dumbbell Exercises

90 exercises

Chest(8)

Bench Press - Dumbbell Bench Press (Incline Hammer Grip) - Dumbbell Bench Press (Incline) - Dumbbell Bench Press (Neutral Grip) - Dumbbell Dumbbell Fly (Incline) - Dumbbell Dumbbell Fly (Incline) with Twist - Dumbbell Dumbbell Press (Incline) - Dumbbell Fly - Dumbbell

Middle Back(4)

Row (Bent-Over, Neutral Grip) - Dumbbell Row (Bent-Over) - Dumbbell Row (Incline) - Dumbbell Row (Single-Arm) - Dumbbell

Shoulders(22)

Traps(2)

Shrug - Dumbbell Upright Row - Dumbbell

Biceps(18)

Bicep Curl - Dumbbell Bicep Curl (Alternating) - Dumbbell Bicep Curl (Concentration) - Dumbbell Bicep Curl (Hammer, Cross-Body) - Dumbbell Bicep Curl (Hammer) - Dumbbell Bicep Curl (Incline, Alternating) - Dumbbell Bicep Curl (Incline, Hammer) - Dumbbell Bicep Curl (Incline, Inner) - Dumbbell Bicep Curl (Incline) - Dumbbell Bicep Curl (Inner, Seated) - Dumbbell Bicep Curl (Lying) - Dumbbell Bicep Curl (Preacher, Single-Arm) - Dumbbell Bicep Curl (Preacher, Two-Arm) - Dumbbell Bicep Curl (Seated) - Dumbbell Concentration Curl - Dumbbell Hammer Curl - Dumbbell Hammer Curl (Incline) - Dumbbell Preacher Hammer Curl - Dumbbell

Triceps(11)

Dumbbell Press (Close-Grip) - Dumbbell Triceps Extension (Bent-Over, Single-Arm) - Dumbbell Triceps Extension (Bent‑Over, Two‑Arm) - Dumbbell Triceps Extension (Pronated Grip) - Dumbbell Triceps Extension (Single-Arm, Pronated) - Dumbbell Triceps Extension (Single-Arm, Supinated) - Dumbbell Triceps Extension (Single-Arm) - Dumbbell Triceps Extension (Standing, Overhead, Single-Arm) - Dumbbell Triceps Extension (Standing, Overhead) - Dumbbell Triceps Kickback - Dumbbell Triceps Press (Seated) - Dumbbell

Forearms(7)

Reverse Curl - Dumbbell Wrist Curl (Bench‑Supported Palms‑Up) - Dumbbell Wrist Curl (Palms-Down, Bench) - Dumbbell Wrist Curl (Palms-Down, Seated, Single-Arm) - Dumbbell Wrist Curl (Palms-Down, Seated) - Dumbbell Wrist Curl (Seated Palms‑Up) - Dumbbell Wrist Curl (Seated Single-Arm Palms-Up) - Dumbbell

Abs(1)

Rotational Swing (Spell Caster) - Dumbbell

Obliques(1)

Side Bend - Dumbbell

Core(2)

Farmer Carry - Dumbbell Suitcase Carry - Dumbbell

Quads(8)

Deadlift - Dumbbell Lateral Lunge - Dumbbell Lunge - Dumbbell Plie Squat - Dumbbell Squat - Dumbbell Squat (Goblet) - Dumbbell Sumo Squat - Dumbbell Walking Lunge - Dumbbell

Hamstrings(3)

Deadlift (Romanian) - Dumbbell Deadlift (Stiff-Legged) - Dumbbell Swing - Dumbbell

Glutes(1)

Curtsy Lunge - Dumbbell

Calves(2)

Calf Raise - Dumbbell Calf Raise (Seated, Single-Leg) - Dumbbell