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Beginner Dumbbell Exercises

80 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BarbellDumbbellKettlebellCableMachineBodyweightResistance BandsPull-up BarParallel BarsRingsBenchSuspensionMedicine BallExercise BallFoam RollEZ Curl BarTrap BarJump RopeRopeOther
Category
StrengthPowerliftingOlympic WeightliftingStrongmanCardioPlyometricsStretchingMobilitySkill
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Chest(8)

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

Middle Back(4)

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

Shoulders(21)

Dumbbell Press (Alternating) - DumbbellExternal Rotation - DumbbellFlyes (Reverse) - DumbbellFront Raise (One-Arm) - DumbbellLateral Raise - DumbbellLateral Raise (Both Arms) - DumbbellLateral Raise (One-Arm) - DumbbellLateral Raise (Partial) - DumbbellLateral Raise (Seated) - DumbbellLateral Raise (Side, One-Arm) - DumbbellLateral to Front Raise Combo - DumbbellPress (One-Arm, Neutral Grip) - DumbbellRaise (Front Incline) - DumbbellRaise (Front, Alternating) - DumbbellRaise (Two-Arm) - DumbbellRear Delt Raise - Dumbbell (Head Supported)Scaption - DumbbellShoulder Press (Seated) - DumbbellShoulder Press (Standing) - DumbbellShoulder Raise (Alternating) - DumbbellShoulder Raise (Incline) - Dumbbell

Traps(2)

Shrug - DumbbellUpright Row - Dumbbell

Biceps(18)

Bicep Curl - DumbbellBicep Curl (Alternating) - DumbbellBicep Curl (Concentration) - DumbbellBicep Curl (Hammer, Cross-Body) - DumbbellBicep Curl (Hammer) - DumbbellBicep Curl (Incline, Alternating) - DumbbellBicep Curl (Incline, Hammer) - DumbbellBicep Curl (Incline, Inner) - DumbbellBicep Curl (Incline) - DumbbellBicep Curl (Inner, Seated) - DumbbellBicep Curl (Lying) - DumbbellBicep Curl (Preacher, One-Arm) - DumbbellBicep Curl (Preacher, Two-Arm) - DumbbellBicep Curl (Seated) - DumbbellConcentration Curl - DumbbellHammer Curl - DumbbellHammer Curl (Incline) - DumbbellPreacher Hammer Curl - Dumbbell

Triceps(11)

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

Forearms(7)

Reverse Curl - DumbbellWrist Curl (Bench‑Supported Palms‑Up) - DumbbellWrist Curl (Palms-Down, Bench) - DumbbellWrist Curl (Palms-Down, Seated, One-Arm) - DumbbellWrist Curl (Palms-Down, Seated) - DumbbellWrist Curl (Seated One-Arm Palms-Up) - DumbbellWrist Curl (Seated Palms‑Up) - Dumbbell

Abs(1)

Rotational Swing (Spell Caster) - Dumbbell

Obliques(1)

Side Bend - Dumbbell

Quads(3)

Lunge - DumbbellPlie Squat - DumbbellSquat - Dumbbell

Hamstrings(2)

Deadlift (Stiff-Legged) - DumbbellSwing - Dumbbell

Calves(2)

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