Dumbbell exercises

About dumbbell exercises

Dumbbells let each arm or leg work on its own, so a stronger side cannot cover for a weaker one. They allow a natural path for the wrists and shoulders, and they fit in a home, a gym or a hotel room.

Choosing between these exercises

The trade-off is getting heavy dumbbells into position: a heavy press or row starts from your knees or a bench, and the weight steps come in fixed jumps. Dumbbells also ask for more balance than a machine. Start with a weight you can control through the full range and move up one step at a time.

At a glance

Where to start

These guides are rated beginner level: Seated dumbbell shoulder press, One-arm dumbbell row, Dumbbell lateral raise, Dumbbell split squat, Dumbbell bench press and Incline dumbbell press.

All 28 guides

Grouped by main muscle. Each line shows the equipment, the level and the supporting muscles from that guide.

Front Deltoids (4)

• Seated dumbbell shoulder press — beginner; also works side deltoids, triceps and serratus
• Standing dumbbell shoulder press — beginner; also works traps and triceps
• Dumbbell arnold press — intermediate; also works serratus, traps and triceps
• Dumbbell front raise — intermediate; also works side deltoids

Chest (4)

• Dumbbell bench press — beginner; also works triceps and front deltoids
• Incline dumbbell press — beginner; also works front deltoids and triceps
• Dumbbell chest fly — intermediate; also works front deltoids
• Dumbbell floor press — intermediate; also works front deltoids and triceps

Biceps (3)

• Incline dumbbell curl — beginner; also works brachialis and forearm flexors
• Dumbbell concentration curl — intermediate; also works brachialis
• Dumbbell curl — intermediate; also works brachialis and forearm flexors

Glutes (3)

• Dumbbell bulgarian split squat — intermediate; also works hamstrings
• Dumbbell lunge — intermediate; also works hamstrings
• Dumbbell walking lunge — intermediate; also works glute med and hamstrings

Lats (3)

• One-arm dumbbell row — beginner; also works rhomboids, traps, rear deltoids and biceps
• Dumbbell bent-over row — intermediate; also works biceps, rear deltoids and traps
• Dumbbell pullover — intermediate; also works chest, triceps and serratus

Quads (3)

• Dumbbell reverse lunge — beginner; also works glutes, adductors and glute med
• Dumbbell split squat — beginner; also works glutes, adductors and glute med
• Dumbbell step-up — beginner; also works glutes, glute med and hamstrings

Brachialis (1)

• Dumbbell hammer curl — beginner; also works biceps and brachioradialis

Forearm Flexors (1)

• Dumbbell forearm curl — intermediate; also works brachioradialis

Calves (1)

• Standing dumbbell calf raise — beginner; also works soleus

Side Deltoids (1)

• Dumbbell lateral raise — beginner; also works rotator cuff and traps

Rear Deltoids (1)

• Bent-over dumbbell reverse fly — beginner; also works rhomboids and traps

Rhomboids (1)

• Chest-supported dumbbell row — beginner; also works lats, traps, rear deltoids and biceps

Traps (1)

• Dumbbell shrug — intermediate; also works rhomboids

Triceps (1)

• Dumbbell overhead triceps extension — beginner; also works front deltoids

Common questions

More exercise guides by muscle and equipment

Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.

By muscle

• Chest exercises
• Front delt exercises
• Lat exercises
• Quad exercises
• Glute exercises
• Hamstring exercises
• Biceps exercises
• Triceps exercises
• Calf exercises
• Rear delt exercises
• Ab exercises
• Oblique exercises

By equipment

• Barbell exercises
• Dumbbell exercises
• Cable exercises
• Bodyweight exercises
• Gym machine exercises
• Cardio exercises
• Mobility exercises

Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.