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Dumbbell Exercises

Incorporate these Weight Training Exercises into your Dumbbell Workouts and other Weight Training Programs

Welcome to our Dumbbell Exercises directory! 

Below we've sorted all of our Weight Training Exercises that require a dumbbell by primary muscle(s) trained. Each of the individual weight training exercises comes complete with pictures, instructions, and tips so that you can get the most out of this online training and immediately add to your weight training programs.


So Why should your Workout Routines include Dumbbell Exercises?

Dumbbell exercises are important in any weight training routine as they allow for the most natural range of motion and build stabilizing muscles important to strength, balance, and posture.   

Exercising with dumbbells can also prevent muscular imbalance as with most you are forced to train symmetrically holding equal weighted dumbbells in each hand.  Dumbbell exercises are also very versatile and allow you to more easily concentrate on individual muscles.  Think about the movement path followed in lateral raises - would that be possible for most people using a barbell?

With all of  that being said, barbell exercises are generally more effective in muscle building workouts and shouldn't be ignored in any workout programs.  


All Dumbbell Exercises by Primary Muscle

Each weight training exercise is sorted by primary muscle(s) trained resulting in the following exercise sections:

Upper Body Exercises

Lower Body Exercises

Click on the links above or continue reading below to view each section. 

Dumbbell Bicep Exercises

Exercises
Name
Primary
Muscle(s)
Addl. Equip
Required
Alternate Bicep CurlBiceps, ForearmsN/A
Alternate Hammer CurlBiceps, ForearmsN/A
Alternate Incline Curl Biceps, ForearmsIncline Bench
Bicep CurlBiceps, ForearmsN/A
Bicep Curl SquatBiceps, ForearmsN/A
Bicep Curl on Stability BallBiceps, Forearms Stability Ball
Bicep Curl V Sit on BosuBiceps, Forearms Bosu Ball
Bicep Curl with Overhead Extension on Stability BallBiceps, Forearms Stability Ball
Bicep Curl with Step UpBiceps, ForearmsBench
Bicep Hammer CurlBiceps, ForearmsN/A
Concentration CurlBiceps, ForearmsBench
Cross Body Hammer CurlBiceps, ForearmsN/A
Dumbbell Bicep CurlBiceps, ForearmsN/A
Dumbbell Concentration Curl on Stability BallBiceps, Forearms Stability Ball
Dumbbell Preacher CurlBiceps, ForearmsPreacher Curl Bench
Flexor Incline CurlsBiceps, ForearmsIncline Bench
Forward Lunge with Bicep CurlBiceps, Forearms, Hip Abductors, LegsN/A
Incline Inner Bicep CurlBiceps, ForearmsIncline Bench
Lateral Lunge with Bicep Curl Biceps, Forearms, Hip Abductors, LegsN/A
Lying Supine Bicep CurlBiceps, ForearmsBench
One Arm Preacher CurlBiceps, ForearmsPreacher Curl Bench
Preacher Hammer CurlBiceps, ForearmsPreacher Curl Bench
Prone Incline Bicep CurlBiceps, ForearmsIncline Bench
Reverse CurlBiceps, ForearmsN/A
Seated Bicep CurlBiceps, ForearmsBench
Seated Inner Bicep CurlBiceps, ForearmsBench
Standing Inner Bicep CurlBiceps, ForearmsN/A
Stork Stance Bicep CurlBiceps, ForearmsN/A
Zottman Bicep CurlBiceps, ForearmsN/A
Zottman Preacher CurlBiceps, ForearmsPreacher Curl Bench

Check out all of our Bicep Exercises!

Dumbbell Tricep Exercises

Exercises
Name
Primary
Muscle(s)
Addl. Equip
Required
Dumbbell Decline Triceps ExtensionTriceps Decline Bench
Dumbbell Reverse Triceps ExtensionTricepsBench
Incline Triceps ExtensionTricepsIncline Bench
Lying Triceps ExtensionTricepsBench
Lying Triceps Extension Across FaceTricepsBench
One Arm Triceps ExtensionTricepsBench
Seated Tricep KickbackTricepsBench
One Arm Pronated Triceps ExtensionTricepsBench
One Arm Supinated Triceps ExtensionTricepsBench
Standing One Arm Triceps ExtensionTricepsN/A
Tate PressTricepsN/A
Triceps ExtensionTricepsBench
Tricep KickbackTricepsBench

Check out all of our Tricep Exercises!

Dumbbell Back Exercises

Exercises
Name
Primary
Muscle(s)
Addl. Equip
Required
Dumbbell DeadliftLats, Lower Back, Upper Back, Legs, Forearms, Traps N/A
Dumbbell PulloverChest, Lats, Shoulders, Triceps Bench
Dumbbell RowsUpper Back, Lats, Biceps, Traps, Deltoids N/A
Power CleansLower Back, Forearms, ShouldersN/A
Pushups RowUpper Back, Chest, Core, Shoulders, Triceps N/A
Reverse Flys (One Arm)Upper Back, Shoulders Bench
Reverse FlyUpper Back, Shoulders Bench
Romanian DeadliftsHamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back N/A
One-Arm Bent Over RowUpper Back, Lats, Biceps, Deltoids, TrapsN/A

Check out all of our Back Exercises

Dumbbell Chest Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Chest FlyChest Incline Bench
Decline Dumbbell Bench PressChest, Deltoids, Triceps Decline Bench
Dumbbell Bench PressChest, Deltoids, Triceps Bench
Dumbbell Fly (One Arm)Chest Bench
Decline Dumbbell FlysChest Decline Bench
Dumbbell FlysChest Bench
Dumbbell Incline PressChest, Deltoids, Triceps Incline Bench
Dumbbell PulloverChest, Lats, Shoulders, Triceps Bench
Hammer Grip Incline PressChest, Deltoids, Triceps Incline Bench
Incline Dumbbell Flys w/ TwistChest Incline Bench
One Arm Bench PressChest, Deltoids, Triceps Bench

Check out all of our Chest Exercises!

Dumbbell Shoulder Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Arnold PressDeltoid, Trapezius, Chest, TricepsN/A
Cuban PressDeltoid, Trapezius, Chest, TricepsN/A
Dumbbell Front RaiseDeltoid, TrapeziusN/A
Dumbbell Lateral RaiseDeltoid, TrapeziusN/A
Dumbbell RaisesDeltoid, TrapeziusN/A
Dumbbell Shoulder PressDeltoid, Trapezius, Chest, TricepsN/A
Dumbbell ShrugTrapeziusN/A
Dumbbell Upright RowDeltoid, Trapezius, BicepsN/A
Iron Cross ExerciseShoulders, Chest, Legs, Lower Back, Triceps, N/A
One-Arm Upright RowDeltoid, Trapezius, BicepsN/A
Reverse FlyDeltoid, Trapezius, Upper Back Bench
Reverse Flys (One Arm)Deltoid, Trapezius, Upper Back Bench

Check out all of our Shoulder Exercises!

Dumbbell Leg Exercises

Exercises
Name
Primary
Muscle(s)
Addl. Equip
Req
Dumbbell DeadliftHamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper BackN/A
Dumbbell Lunge Quads, Calves, Glutes, HamstringsBench
Dumbbell Squats Quads, Calves, Glutes, Hamstrings, Lower BackN/A
Dumbbell Squats to Bench Quads, Calves, Glutes, Hamstrings, Lower BackBench
Dumbbell Step Ups Quads, Calves, Glutes, HamstringsBench
Power CleansHamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, ShouldersN/A
Reverse Dumbbell Lunge Quads, Calves, Glutes, HamstringsN/A
Rocking Standing Calf Raise CalvesN/A
Romanian DeadliftsHamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back N/A
Seated One Leg Calf Raise CalvesN/A
Split Squats Quads, Calves, Glutes, Hamstrings, Hip FlexorsN/A
Sumo Squats Quads, Abs, Calves, Glutes, HamstringsN/A
Walking Lunges Quads, Abs, Calves, Glutes, HamstringsN/A
Weighted Sissy Squats Quads, Calves, Glutes, Hamstrings, Lower BackN/A

Check out all our Leg Exercises or view our Calf Exercises, Glute Exercises, Hamstring Exercises, or Quadriceps Exercises sections!


Other Popular Pages of Weight Training Exercises

View our Weight Training Exercises main page for to link to all of our exercises sorted by equipment required or muscle trained.  Or, choose one of our popular pages listed below.

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