If you’re looking for some effective dumbbell exercises to build muscle and get stronger, you’ll love this guide.
I’ve personally used each of these 113 exercises at some point.
The best part? You can filter through the list to find the ones most useful for you.
Let’s dive in.
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Chest Exercises
Incline Press
The incline press is a fantastic dumbbell exercise that emphasizes your upper chest (1). It also has a fantastic overload potential and offers a great range of motion for your pecs.
Other equipment you’ll need: an adjustable bench
Other muscles worked: shoulders, triceps, serratus anterior, abs
Quick tip: Experiment with the incline to see what feels best for your upper chest. Start with a 30-degree incline and work from there.
Video:
How To Incline Dumbbell Press - The Right Way! (GROW YOUR CHEST)
Single-Arm Incline Press
The single-arm incline press is a challenging exercise but well worth it. It helps you emphasize both sides of your chest better and improve core stability.
Other equipment you’ll need: an adjustable bench
Other muscles worked: shoulders, triceps, serratus anterior, glutes, obliques, abs
Quick tip: Include this movement if you struggle to activate your upper chest. Since you’re working one side at a time, you can focus better.
Video:
Single Arm Chest Press (DO THIS CHEST WORKOUT)
Flat Fly
The flat fly is a fantastic exercise that primarily targets the middle and lower region of your chest. It also allows you to stretch your chest muscles well and train them with more repetitions, causing metabolic stress for growth.
Other equipment you’ll need: a bench
Other muscles worked: shoulders, biceps, abs, serratus anterior
Quick tip: Focus on moving the dumbbells smoothly and with complete control. You should mostly feel your chest working.
Video:
The ONLY Way You Should Be Doing A Dumbbell Fly!
Flat Press
The flat press is excellent for forcing both sides of your body to work hard and produce the necessary power you need to move the weight. As a result, it can fix and prevent side-to-side muscle and strength imbalances.
Other equipment you’ll need: a bench
Other muscles worked: shoulders, triceps, serratus anterior, abs
Quick tip: Rest both dumbbells on your thighs as you sit down. Then, in one motion, kick both dumbbells back as you lie on the bench.
Video:
The ONLY Way You Should Be Doing Flat Dumbbell Bench Press!
Single-Arm Flat Press
Similar to the classic exercise, this one is also fantastic for building up your chest. But since you’re doing it with one dumbbell at a time, the stability requirements are far higher, which is good for preventing ego lifting.
Other equipment you’ll need: a bench
Other muscles worked: shoulders, triceps, serratus anterior, abs, obliques
Quick tip: Include this exercise into your arsenal if you struggle to activate your chest or want to improve your core stability.
Video:
How to Do One-Arm Dumbbell Bench Press
Incline Fly
The incline fly is a good isolation movement for your chest. But you need to be careful with your technique. Avoid going too low and make a conscious effort to activate your upper chest.
Other equipment you’ll need: an adjustable bench
Other muscles worked: shoulders, biceps, abs, serratus anterior
Quick tip: Use light dumbbells that allow you to perform each repetition smoothly and with a full range of motion. You should mostly feel your upper chest working here.
Video:
How To: Incline Dumbbell Fly
Pullover
The pullover is an enjoyable assistance exercise you can do to target your chest and lats, depending on the exact technique you’re using.
Other equipment you’ll need: a bench
Other muscles worked: triceps, lats, shoulders, abs, serratus anterior
Quick tip: Keep your elbows in throughout the entire exercise. This will shift the emphasis toward your pecs and away from your lats. Also, make an effort to squeeze your chest each time you pull the dumbbell in.
Video:
How to PROPERLY Dumbbell Pullover for a BIG Chest
Decline Press
The decline press is a good dumbbell exercise to emphasize and develop your chest’s middle and lower portion. It offers a good overloading potential, and the range of motion is good.
Other equipment you’ll need: a decline bench
Other muscles worked: shoulders, triceps, serratus anterior, abs
Quick tip: Have a friend hand you one of the dumbbells once you’re on the bench and ready to go. It can get difficult to set up alone as you start pressing heavier dumbbells.
Video:
Dumbbell Decline Press
Single-Arm Decline Press
This variation is good because it carries the same benefits as other unilateral dumbbell
exercises, and it’s easier to set yourself up since you’re only working with a single dumbbell.
Other equipment you’ll need: a decline bench
Other muscles worked: shoulders, triceps, serratus anterior, abs, obliques
Quick tip: Start with a lighter dumbbell to get a good feel for the exercise. The stability requirements will be higher, so there is no need to overwhelm yourself with a lot of weight.
Written instructions:
- Grab a dumbbell and sit on a decline bench, securing your feet.
- Hold the dumbbell with both hands as you slowly lie back on the bench.
- Bring the dumbbell to one side, making sure to keep your elbow somewhat tucked in.
- Dig your shoulder blades into the bench and take a breath.
- Press the dumbbell up and in until your elbow is straight and the weight is over your chest.
- Lower it until the elbow is at torso level and exhale.
- Once finished, raise yourself, grab the dumbbell with your other hand, lie back down, and repeat.
Decline Fly
The decline fly is a great isolation exercise for emphasizing your lower chest. You can include it for several weeks at a time and rotate it with other fly variations for balanced development.
Other equipment you’ll need: a decline bench
Other muscles worked: shoulders, biceps, abs, serratus anterior
Quick tip: Avoid banging the dumbbells together on top as that can take the tension away from your chest and de-stabilize the movement.
Video:
How to Do a Decline Dumbbell Fly
Floor Press
The floor press is a neat variation that forces your chest, shoulders, and triceps to work harder since you can’t use leg drive.
Other equipment you’ll need: a floor 😀
Other muscles worked: shoulders, triceps, serratus anterior, abs
Quick tip: Include this exercise into your chest training if you’re looking to spice things up and improve your lockout strength.
Video:
Dumbbell Floor Press
Single-Arm Floor Press
The single-arm floor press allows you to emphasize either side of your chest better and build strength. It’s also great for preventing your shoulders from traveling too far down and risking a potential injury.
Other muscles worked: shoulders, triceps, serratus anterior, abs, obliques
Quick tip: Lower the dumbbell slowly because bouncing your elbow off the floor can put a lot of stress on your wrists and lead to pain.
Video:
Single Arm Floor Press
Reverse-Grip Press
Research shows that reverse-grip pressing leads to greater upper chest and bicep activation (2). This makes it a great exercise to add to your arsenal, especially if you don’t have an adjustable bench for incline pressing.
Other equipment you’ll need: a bench
Other muscles worked: biceps, shoulders, triceps, serratus anterior
Quick tip: Allow the dumbbells to travel farther down your torso and keep your elbows slightly more tucked in. Since you’ll be pressing with a reverse grip, doing so will keep your shoulders in a healthy position.
Video:
How to do a Dumbbell Reverse Grip Bench Press
Crush/Squeeze Press
The crush press is a great accessory exercise to add to your chest workouts for extra volume and possibly better chest and tricep growth.
Other equipment you’ll need: a bench
Other muscles worked: shoulders, triceps, serratus anterior
Quick tip: While more of a tricep exercise, the crush press is excellent for recruiting your chest, especially if you squeeze the dumbbells in throughout each repetition.
Video:
Dumbbell Squeeze Press Exercise Video Tutorial
Back Exercises
Bent-Over Row
This is an excellent alternative to the classic bent-over barbell row for those looking to switch things up or don’t have access to a barbell.
Other muscles worked: rear delts, biceps, forearms, lower back, abs, glutes
Quick tip: I recommend picking up slightly lighter dumbbells and doing at least 12 good repetitions. The goal here is optimal back engagement, not swinging the heaviest weight possible.
Video:
Bent Over Dumbbell Row — (WORKOUT FOR YOUR LATS)
Single-Arm Row
The single-arm row is an excellent dumbbell exercise for emphasizing your back muscles one side at a time. It works great for everyone, especially if you struggle to engage your lats on back rows.
Other muscles worked: rear delts, biceps, forearms, lower back, abs, glutes
Quick tip: Experiment with various loads and repetition ranges. The one-arm row is an excellent exercise that lets you train with light weights and go for heavy sets safely, without putting much stress on your lower back.
Video:
How To Do Dumbbell Rows: Build a Thicker Back With Proper “Cheating”
Renegade Row
The Renegade Row is a fantastic exercise that blends the benefits of a high plank with those of a dumbbell row, essentially promoting core and upper back strength.
Equipment you’ll need: hexagonal dumbbells
Other muscles worked: rear delts, abs, transverse abdominis, glutes, lower back, shoulders, chest, biceps, forearms
Quick tip: Keep your torso facing down at all times. Many people tend to rotate their torso up in the direction of the row, which takes away the emphasis from the back.
Video:
Renegade Row: Core & Back Builder
Elevated Plank Row
This movement is similar to Renegade rows and offers another good way to emphasize core development while rowing for back strength.
Other equipment you’ll need: a bench
Other muscles worked: rear delts, abs, transverse abdominis, glutes, lower back, shoulders, chest, biceps, forearms
Quick tip: Similar to renegade rows, keep your torso facing down at all times. Avoid rotating in the direction of the row.
Video:
Elevated plank rows
Bent-Over Wide Row
This neat variation of the bent-over row allows you to better engage and strengthen your rear deltoids while also training your lats and lower back.
Other muscles worked: rear delts, biceps, forearms, lower back, abs, glutes
Quick tip: You can program these near the end of your back workout. I recommend using lighter dumbbells and doing more repetitions to engage your rear delts better.
Video:
Wide Grip DB Bent Over Row
Single-Arm Wide Row
Similar to one-arm rows, this is an excellent dumbbell exercise for emphasizing one side at a time and training your lats and rear deltoids simultaneously.
Other equipment you’ll need: a bench
Other muscles worked: rear delts, biceps, forearms, lower back, abs, glutes
Quick tip: I recommend doing these if your back is troubling you and you can’t bend over unsupported without feeling pain.
Video:
Pronated Grip One-Arm Row
Lat Pullover
The pullover is a great assistance exercise that emphasizes your lats. You can add this to your training as a neat way of adding extra volume and giving your biceps a break from all the rowing.
Other equipment you’ll need: a bench
Other muscles worked: triceps, chest, shoulders, abs, serratus anterior
Quick tip: Unlike the chest pullover, you should drop your butt down as you bring the dumbbell back. This will help you stretch your lats much better.
Video:
DUMBBELL PULLOVER FOR THE LATS
Incline Bench Row
This is an excellent dumbbell exercise where you support your torso on a bench, which prevents swinging and the use of momentum to complete each repetition.
Other equipment you’ll need: an adjustable bench
Other muscles worked: abs, biceps, forearms, rear delts
Quick tip: Begin with a modest bench incline that allows you to stay in position, row the dumbbells well, and hold the top position for a second.
Video:
How to PROPERLY Incline Dumbbell Row
Single-Arm Towel Grip Row
The towel grip row might seem like a gimmicky exercise, but it’s great for grip strength, it allows you to increase the range of motion, and it’s a fun way to switch things up. You can read more about it here.
Other equipment you’ll need: a towel, a bench
Other muscles worked: forearms, biceps, rear delts, abs
Quick tip: Wrap a towel well over the dumbbell handle without leaving too much open space. This will allow you to do the exercise safely, without risking the dumbbell falling and hurting you or damaging the floor.
Video:
Towel Grip Dumbbell Row
Conventional Deadlift
The dumbbell deadlift is a viable alternative to the barbell version. It also strengthens your entire posterior chain and allows you to build up your back and forearms.
Other muscles worked: hamstrings, glutes, quadriceps, lower back, abs, shoulders, biceps, forearms
Quick tip: I’ve found these more natural by having the dumbbells to my sides instead of in front of me. This means the exercise resembles trap bar deadlifts.
Video:
Dumbbell Deadlift Technique – Perfect Form Video Tutorial Guide
Seal Rows
The seal row is a great exercise that prevents you from swinging your torso and using too much momentum to row the weight. As a result, your back does most of the work, as it should be with a rowing exercise.
Other equipment you’ll need: a bench
Other muscles worked: abs, biceps, forearms, rear delts
Quick tip: Be sure to set yourself up at a height that allows you to extend your arms fully. This will help you stretch your lats well on each repetition.
Video:
The “Seal Row”: A Unique Exercise For A Bigger Back
Shoulder Exercises
Seated and Standing Press
The overhead press is possibly the best compound exercise you can use to strengthen and develop your shoulders (3). It’s also great because it has many fantastic variations you can do.
Other equipment you’ll need: an adjustable bench
Other muscles worked: triceps, upper chest, abs, serratus anterior, glutes
Quick tip: Allow your elbows to dip slightly lower than shoulder level as you go down. This will force your shoulders to work harder on each repetition and make the movement more effective.
Videos:
Seated Dumbbell Press | Shoulders | How-To Exercise Tutorial
How to: Standing DB Shoulder Press for Physique Development
Single-Arm Seated or Standing Press
The single-arm shoulder press is an excellent variation for training one side at a time. You also develop your core (particularly the obliques) better, especially if you do these standing.
Other equipment you’ll need: an adjustable bench
Other muscles worked: triceps, upper chest, abs, obliques, serratus anterior, glutes
Quick tip: I recommend adding these as an accessory to your primary overhead work. Do your heavier overhead press and do these with a lighter weight for more repetitions.
Videos:
Standing: Overhead Press - How To Do A Single Arm Overhead Dumbbell Press
Seated: Seated Single Arm Press
Standing or Seated Lateral Raise
The lateral raise is a fantastic dumbbell exercise for almost isolating the middle portion of your shoulder and contributing to its roundness (4).
Other muscles worked: upper traps, serratus anterior, abs
Quick tip: Make a conscious effort to lead the raise with your shoulder muscle. This might sound like a no-brainer, but you’d be surprised how big of a difference it could make.
Videos:
How to Do Seated Laterals
Standing Dumbbell Lateral Raise
Standing or Seated Single-Arm Lateral Raise
I prefer the single-arm variation because it allows me to focus on each deltoid better. Of course, you can experiment to see what you prefer.
Other muscles worked: upper traps, serratus anterior, abs, obliques
Quick tip: Add these to your shoulder training if you find that you can’t seem to isolate your shoulders with bilateral raises.
Videos:
Standing: One Arm Dumbbell Lateral Raise
Seated: Unilateral DB lateral raise
Leaning Lateral Raise
Unlike the classic lateral raise, this variation forces your shoulders to lift the weight through a longer range of motion, making each repetition more effective. Plus, it tends to be easier for folks to isolate their shoulders with this variation.
Other equipment you’ll need: something to hold onto
Other muscles worked: upper traps, serratus anterior, abs, obliques
Quick tip: Add this variation to your shoulder training if you’re having trouble engaging your shoulders with regular lateral raises.
Video:
Send a Shoulder Building Signal with a Leaning Lateral Raise Focus Session
Leaning Lateral Raise (one-and-a-halfs)
I love this variation, and I first came across it from a video by Jeff Cavaliere on Youtube. It forces you to leave your ego at the door and truly focus on engaging your shoulders. I’ve never felt such intense shoulder burns as with this exercise.
Other equipment you’ll need: something to hold onto
Other muscles worked: upper traps, serratus anterior, abs, obliques
Quick tip: Perform each repetition slowly, especially as you transition from the lowering to raising in-between reps. This will put your deltoids on fire.
Written instructions:
- Grab a light dumbbell and hold onto a squat rack, pole, or something else.
- Keep your feet together and close to the object you’re holding onto.
- Extend the arm you’re holding yourself with to lean away. The dumbbell should be hanging straight down.
- Take a breath and raise the dumbbell until your elbow is at shoulder level.
- Begin to lower the dumbbell and stop at the midway point. Instead of going all the way down, raise it back to the top and then lower it to the starting position.
- This is one repetition.
Front Raises
I don’t typically recommend front raises for most people. The reason is, our front deltoids get a lot of work from pressing exercises, so I feel it’s overkill to target them specifically. In any case, if you want to do these - go ahead. But make sure to balance that with rear deltoid exercises.
Other muscles worked: chest, abs, serratus anterior
Quick tip: Use dumbbells light enough so you can raise them without ever having to use momentum or rock your body back and forth.
Video:
How To Do The Front Raise With Dumbbells OR Kettlebells
Bent-Over Reverse Fly
I prefer exercises like face pulls for my rear deltoids, but this can also work great, especially if you have nothing but a pair of dumbbells. And hey, if you like it - do it.
Other muscles worked: lats, rhomboids, lower back, abs
Quick tip: Train with about 70 to 80 percent of what you use for lateral raises. For example, if you lateral raise 10 kilograms, use 7 or 8-kilo dumbbells for this exercise.
Video:
Exercise Index - Bent Over Dumbbell Rear Delt Raise
Arnold Press
The Arnold press is a fun and incredibly challenging exercise that will light your entire shoulder on fire.
Other equipment you’ll need: an adjustable bench
Other muscles worked: chest, triceps, traps, lats, biceps, serratus anterior, abs
Quick tip: If you’ve never done this exercise before, I recommend starting with about half the weight you typically shoulder press. The Arnold press is a challenging exercise, so it’s best to pace yourself and gradually add weight as you learn proper technique.
Video:
Arnold Press - Shoulder Exercise - Proper Form Tutorial
Push-Press
The push-press is a great exercise to build pressing strength (5). Thanks to the extra ‘push’ from your lower body, you get to press more weight overhead and then control it on the way down.
Other muscles worked: chest, triceps, serratus anterior, abs, back, glutes, quads
Quick tip: I recommend adding push-presses to your training if you get stuck on overhead presses and don’t see improvements for weeks at a time.
Video:
Dumbbell Push Press Exercise Video Tutorial
Trap Exercises
Single-Arm Leaning Shrug
I prefer this version of the dumbbell shrug because:
- I don’t have to drag the dumbbell up my body - there is enough space in-between
- I feel my traps activating much better than with traditional shrugs
- My core works harder to keep me stable
Other muscles worked: shoulders, rhomboids, forearms, abs, lower abs, obliques
Quick tip: Pick a lighter weight and focus on smooth repetitions and a good squeeze on top position. I’ve found that using heavy dumbbells doesn’t do much for trap activation, and I mostly feel the tension in my core.
Video:
Leaning Dumbbell Shrug
Standing Shrugs
The dumbbell shrug is a simple, fun, and effective exercise you can do to build up and strengthen your traps with minimal equipment.
Other muscles worked: shoulders, rhomboids, forearms, abs, lower abs
Quick tip: Aim to touch your ears with your traps. This is impossible to do, but the mental cue is great for engaging your traps and focusing on bringing the dumbbells higher.
Video:
Dumbbell Shrug - The Proper Lift
Incline Bench Shrug
This chest-supported shrug variation is excellent for preventing body movement and momentum. Instead, it forces your upper back to do all the work.
Other equipment you’ll need: an adjustable bench
Other muscles worked: rhomboids, forearms, abs, shoulders, lats
Quick tip: Experiment with different levels of incline to see which one emphasizes your traps best. I’ve found that an incline of about 30 degrees works best for me.
Video:
Chest Supported Incline Shrug
Single-Arm Bent-Over Shrug
The single-arm bent-over shrug is a great dumbbell exercise to hit your traps from a different angle and accumulate some extra training sets for growth.
Other muscles worked: rhomboids, forearms, abs, shoulders, lats, lower back
Quick tip: Consider adding these as a finisher move after your primary upper back/trap training. For example, you can superset them with another shrug exercise. Use a heavier weight on the other variation and grab a pair of light dumbbells to burn your traps out with this one.
Video:
Dumbbell Bent Shrug
Upright Rows
The upright row is a useful exercise for emphasizing your traps differently and overloading your shoulders with more weight.
Other muscles worked: shoulders, lats, rhomboids, abs, glutes, biceps
Quick tip: This exercise treats everyone differently, so be mindful of that. Try it out and see if you can do it without any shoulder irritation. If you do feel pain, stop right away.
Video:
Dumbbell Upright Row
Single-Arm Overhead Shrug
This is a more unconventional exercise, but it works your traps well. Also, because you’re doing it with one dumbbell at a time, you also get to recruit your core heavily to keep you stable.
Other muscles worked: shoulders, chest, triceps, lower back, abs, transverse abdominis, glutes
Quick tip: Use a lighter weight initially to get a good feel for the exercise. Gradually increase the load once you feel confident in your technique.
Video:
Dumbbell Overhead Shrugs
Ab and Oblique Exercises
Weighted Crunch
The weighted crunch is a simple, beginner-friendly, and effective exercise to truly emphasize your abs at home with nothing but a dumbbell.
Quick tip: Emphasize crunching your abs instead of simply trying to raise your torso. In other words, think of it like you’re trying to fold your torso on each repetition.
Video:
Beginner Dumbbell Crunch Up - How To Do Dumbbell Ab Crunches
Weighted Decline Crunch
This is similar to the previous exercise but offers a layer of difficulty thanks to the decline position of your torso.
Other equipment you’ll need: a decline bench
Quick tip: Begin with a slight decline and a light dumbbell to get a good feel for the movement.
Video:
Decline Crunch on bench Dumbbell
Dumbbell Woodchopper
The dumbbell woodchopper is a good alternative to the cable and resistance band version. So, if you have nothing but a dumbbell, give this one a try.
Other muscles worked: obliques, abs, transverse abdominis, forearms
Quick tip: Do each rotation slowly and while controlling the weight fully. The goal here is optimal oblique engagement, not throwing the most amount of weight you can.
Video:
How To Do A Dumbbell Woodchopper
Russian Twist
The Russian twist is another simple and effective exercise to emphasize your obliques and improve your rotational strength.
Other muscles worked: obliques, abs, transverse abdominis, back
Quick tip: If you’ve never done this with a dumbbell before, start by having the weight close to your chest as you rotate from left to right. Once you gain some confidence, you can start holding the dumbbell down and moving it from side to side.
Video:
Russian twists with dumbbell
Single-Arm Overhead Crunch
This is among my favorite ab dumbbell exercises because it’s simple to do and works your shoulders at the same time.
Other muscles worked: shoulders, triceps, chest
Quick tip: As with other weighted ab and oblique exercises, begin with a lighter weight that lets you do the movement correctly.
Video:
Single Arm DB Crunch
Side Plank
The side plank is a great isometric exercise that strengthens your entire core (6).
Other muscles worked: abs, obliques, transverse abdominis, back, shoulders, glutes, hamstrings
Quick tip: If the bodyweight version is difficult as is, don’t introduce a dumbbell. Do it until you can hold the position for 60 to 80 seconds before adding the dumbbell.
Video:
Dumbbell Side Plank
Overhead Walk
The overhead walk is similar to the farmer’s walk in many ways. But, since you’re holding the weights over your head, you get to emphasize your shoulders and triceps a lot more.
Other muscles worked: shoulders, triceps, back, abs, transverse abdominis, glutes, hamstrings, quads, calves
Quick tip: Walk slowly and keep the weight or weights directly over your head at all times.
Video:
Overhead Farmer’s Walk
Plank Pull-Through
The plank pull-through is a neat variation of the classic exercise that forces your core to work harder and engages your obliques better.
Other muscles worked: obliques, abs, transverse abdominis, shoulders, biceps, back, chest, glutes, hamstrings
Quick tip: Use a hexagonal dumbbell if you have one. That way, as you move it from left to right, it stays in position.
Video:
Dumbbell Plank Pull Through
Weighted V-Ups
This is a more advanced exercise that trains your abs incredibly well, even if you have nothing more than a dumbbell.
Other muscles worked: biceps, triceps, shoulders, chest, back, transverse abdominis, glutes, quadriceps
Quick tip: Do these slowly and with complete control. Make an effort to keep your back and legs as straight as you can.
Video:
Dumbbell V-Ups
Tricep Exercises
Kickbacks
I love tricep kickbacks and do them regularly because I don’t need special equipment, and I can burn my triceps out quickly.
Other muscles worked: abs, shoulders (read head)
Quick tip: A fantastic way to train your tricep a bit harder is to raise your arm up and slightly over your torso just as you extend your elbow. This is because the long head of the tricep crosses the elbow and shoulder, which means this minor tweak will shorten the tricep slightly more.
Video:
How to Do Triceps Kick Backs
Lying Tricep Extension
The lying tricep extension is a great isolation movement for your triceps. According to research, it’s pretty similar to the overhead extension, so you might want to avoid doing both in the same program (7).
Other equipment you’ll need: a bench
Other muscles worked: shoulders
Quick tip: I recommend doing these one arm at a time. That way, you can focus on each tricep better and make sure your technique is solid.
Videos:
How To: Lying Dumbbell Tricep Extension
Exercise Index - Lying Tricep Extensions
Single-Arm Standing And Seated Overhead Extension
Similar to the previous exercise, this is an excellent alternative if you only have lighter dumbbells at your disposal. Plus, it’s great for focusing on one side at a time.
Other muscles worked: shoulders, abs
Quick tip: Keep your elbow as stable as possible. As you do the exercise, make sure that the only movement of your body occurs by bending and extending your elbows.
Videos:
Standing: How To: Single-Arm Dumbbell Overhead Extension
Seated: How to do a Single-Arm Dumbbell Tricep Extension
Lying Neutral-Grip Close Press
The lying neutral-grip close press is a fantastic exercise for emphasizing your triceps and overloading them with significant amounts of weight.
Other equipment you’ll need: a bench
Other muscles worked: shoulders, chest, serratus anterior, abs
Quick tip: I recommend adding this movement to your arsenal if you feel shoulder discomfort from traditional pressing.
Video:
Dumbbell Bench Press Neutral Grip
Incline Neutral-Grip Close Press
This fun variation of the previous exercise allows you to target your shoulders and upper chest alongside your triceps.
Other equipment you’ll need: an incline or adjustable bench
Other muscles worked: shoulders, chest, serratus anterior, abs
Quick tip: Add this movement to your arsenal if you find that traditional pressing exercises always train your chest more than your triceps. By changing the incline, you can switch the emphasis toward your shoulders and allow your triceps to contribute more.
Video:
Incline Close Grip Dumbbell Bench Press
Standing And Seated Overhead Extension
The overhead tricep extension is a simple exercise with multiple effective variations you can pick from. It’s great because it’s simple to learn, you can switch up the technique you’re using, and it’s fantastic for isolating the triceps.
Other muscles worked: shoulders, abs
Quick tip: Avoid going too heavy. Grab a moderately heavy dumbbell that allows you to do at least 10-12 clean repetitions with a full range of motion.
Videos:
Seated: How To: Dumbbell Overhead Tricep Extension
Standing: Overhead Dumbbell Tricep Extension
Bicep Exercises
Standing and Seated Curls
This is hardly an exercise that needs an introduction. The dumbbell curl is a fantastic movement for isolating and strengthening your biceps.
Other equipment you’ll need: a bench or something else to sit on
Other muscles worked: brachialis, forearms, abs
Quick tip: Use the seated variation if you find that your body swings back and forth too much. That will keep your technique in check and force your biceps to do all the work.
Videos:
Standing: How to Do a Dumbbell Biceps Curl
Seated: Dumbbell Curl
Incline Curl
The incline curl is fantastic because it causes a significant bicep stretch at the bottom, which could lead to slightly more growth in the long run.
Other equipment you’ll need: an adjustable bench
Other muscles worked: brachialis, forearms
Quick tip: Start at roughly 90 degrees (back support being upright) and gradually lower it until you find an incline level that suits you well. I typically do these at an incline of around 65 to 70 degrees. Any lower, and it starts bothering my shoulders.
Videos:
Incline Dumbbell Curl Tutorial For Sleeve Busting Arms
Alternate Incline Dumbbell Curl
Standing and Seated Alternating Curls
This is a good exercise that lets you do slightly more repetitions for each bicep because one side gets to take a brief break while the other one is working. That extra volume could be beneficial for muscle gain.
Other equipment you’ll need: a bench or something else to sit on
Other muscles worked: brachialis, abs, obliques
Quick tip: This isn’t much different from other bicep curls, but I recommend using it from time to time to switch things up and keep your bicep workouts more engaging.
Videos:
Standing: Alternating Dumbbell Curl
Seated: Alternating Dumbbell Curls
Spider Curl
The spider curl is fantastic because it puts all the tension on your biceps and keeps them under tension for longer.
Other equipment you’ll need: adjustable bench
Other muscles worked: brachialis, forearms, abs
Quick tip: Do your best to keep your elbows steady as you curl. Since your arms are hanging straight down, you might find that your arms try to move back and forth. Stop that from happening and consider using lighter weights.
Video:
Dumbbell Spider Curl Exercise
Spider Hammer Curl
Similar to spider curls, this variation is great because it offers the same benefits and emphasizes your forearms better.
Other equipment you’ll need: adjustable bench
Other muscles worked: brachialis, forearms, abs
Quick tip: Begin with lighter weights than you typically use on a standing or seated hammer curl. With this variation, you have no arm support, which forces your biceps and forearms to do all of the work. Naturally, you won’t be able to lift as much weight with proper technique.
Video:
Standing and Seated Hammer Curl
As a personal favorite, the hammer curl is an excellent exercise for training your biceps and forearms with slightly more weight.
Other equipment you’ll need: a bench or something else to sit on
Other muscles worked: brachialis, forearms, abs
Quick tip: Most people can curl slightly more weight on this exercise, but don’t let this turn it into an ego lift. Always control the weight and feel your biceps working on each repetition.
Video:
Standing: Dumbbell Hammer Curl
Seated: Dumbbell Hammer Curl
Concentration Curl
The concentration is a simple exercise, similar to incline and preacher curl in some ways. The advantage is, you can do this one without having access to a gym or preacher bench.
Other equipment you’ll need: a bench or something else to sit on
Other muscles worked: forearms, brachialis
Quick tip: When placing your elbow on your thigh, position it higher toward the groin area and bend forward slightly. The reason is, as you curl the dumbbell up, this position will allow your upper arm to remain more vertical and unassisted from your thigh, forcing your bicep to work harder.
Video:
How To: Dumbbell Concentration Curl
Reverse-Grip Curl
The reverse-grip curl is a good variation that helps you better emphasize your forearm muscles while also building up your biceps (8).
Other muscles worked: forearms and brachialis
Quick tip: I recommend using a pair of light dumbbells here and burning your biceps and forearms out. You can do as many as 20, 25, even 30 repetitions per set.
Video:
How to Do Reverse Curls With Dumbbells - Great Exercise for Building Bigger Forearms
Hammer Curl Across The Chest
This is a neat variation of the hammer curl that allows you to place slightly more emphasis on the outer long head of the biceps thanks to your arms’ position.
Other muscles worked: brachialis, forearms
Quick tip: I recommend switching between this and the classic hammer curl variation every few weeks. For one, the two variations train your biceps slightly differently. Plus, it keeps your training fresh and engaging.
Video:
How To Do Cross Body Hammer Curl
Preacher Curl
The preacher curl is among the few bicep exercises that truly isolate the muscle group and force it to do all of the work.
Other equipment you’ll need: a preacher or adjustable bench
Other muscles worked: brachialis, forearms
Quick tip: Add this exercise at the end of your bicep training and use a lighter weight. Focus on extending your elbow fully and feeling your bicep stretch before curling.
Video:
Preacher Curls Are What Your Bicep Workouts Have Been Missing!
Forearm Exercises
Palm-Down Wrist Curl
The palm-down wrist curl is an excellent exercise for targeting the brachioradialis muscle.
Other equipment you’ll need: a bench or something else to place your forearms on
Quick tip: Move your wrists up and down as much as you can for optimal forearm training.
Video:
Palms-Down Dumbbell Wrist Curl
Farmer’s Walk
The farmer’s walk is among the simplest dumbbell exercises you can do to improve your grip strength and train a range of muscle groups from your neck down to your calves.
Other muscles worked: biceps, shoulders, back, traps, abs, transverse abdominis, glutes, hamstrings, calves, quads
Quick tip: Keep note of the distance you’re passing with a given weight. That way, you can continually push yourself to do more.
Video:
The “Farmer’s Walk” For Big Forearms & Traps
Zottman Curls
The zottman curl is undoubtedly a lesser-known exercise these days. Still, it’s unique and great for training your wrist extensors and flexors while also strengthening your biceps, brachialis, and shoulders.
Other muscles worked: biceps, brachialis, abs
Quick tip: Pick a pair of lighter dumbbells than you typically curl. The reason is, this movement will have you do several things, so maintaining complete control of the weight will help you better target your forearms.
Video:
How to Perform Zottman Curl - Killer Arm Exercise
Static Holds
Static holds are a simple isometric exercise that will burn your forearms out and build incredible grip strength.
Other muscles worked: shoulders, back, abs, obliques, glutes
Quick tip: Do these one hand at a time for an extra challenge and to train your core harder.
Video:
Dumbbell Suitcase Hold
Rear Fronted Rotation
The rear fronted rotation is a simple and effective exercise to train your forearms with nothing but a dumbbell.
Quick tip: Do your best to move only your wrists. This will help emphasize your forearms and keep your biceps and shoulders out of the movement.
Video:
Dumbbell Rear Fronted Rotation
Fronted Rear Rotation
This exercise is the direct opposite to the rear fronted rotation.
Quick tip: Similar to the previous exercise, make sure to keep your entire body stationary and only move at the wrists.
Video:
Dumbbell Fronted Rear Rotation
Seated Palm-Up Wrist Curl
Unlike the palm-down curl, this one works your wrist flexors more.
Other equipment you’ll need: a bench to sit on
Quick tip: Similar to the other curl variation, move your wrists up and down as far as you can, focusing on proper forearm engagement.
Video:
How to Do Dumbbell Wrist Curls
Glute and Hamstring Exercises
Glute Bridge
The glute bridge is another simple and effective exercise you can do with nothing but a dumbbell to strengthen your glutes.
Other muscles worked: quadriceps, abs, back
Quick tip: Make a conscious effort to squeeze your glutes hard on the top position. You can even loop a band just over your knees for better activation.
Video:
Dumbbell Glute Bridge
Single-Leg Glute Bridge
I enjoy doing this variation more because I feel my glutes activating better. Still, it mostly comes down to strength level and personal preference (9).
Other muscles worked: quadriceps, abs, back
Quick tip: Do this variation if the classic version is too easy for you. Doing it one leg at a time will make your glutes work hard and allow you to emphasize both sides better.
Video:
Single Leg Glute Bridge Using Dumbbells
Hip Thrust
The hip thrust is an amazing glute exercise that’s become quite popular in recent years, thanks to Bret Contreras. When done correctly, it emphasizes the glutes with significant weight and through a respectable range of motion (10).
Other equipment you’ll need: a bench, sofa, or something similar to place your upper back on
Other muscles worked: back, abs, transverse abdominis, quadriceps
Quick tip: If you plan on using a heavier dumbbell for extra challenge, make sure to place something over your groin area to soften it up. For example, a small pillow.
Video:
Dumbbell Hip Thrust (FULL TUTORIAL) - Glute Exercises for Beginners
Single-Leg Hip Thrust
This is a good alternative to the hip thrust, especially if the dumbbells you have available aren’t too heavy. Doing hip thrusts that way can help you challenge your posterior more and emphasize each side better.
Other equipment you’ll need: a bench, sofa, or something similar to place your upper back on
Other muscles worked: back, abs, transverse abdominis, quadriceps
Quick tip: Focus on controlling the movement from start to finish and go through the full range of motion.
Video:
How To Do A Single Leg Dumbbell Hip Thrust
Romanian Deadlift
The Romanian deadlift is a proven exercise you can do to emphasize and develop your glutes and hamstrings. Research finds it to be one of the best at activating the hamstrings (11).
Other muscles worked: back, abs, transverse abdominis, quadriceps
Quick tip: Make a conscious effort to bring your butt back while keeping your back straight.
Video:
The Right Way to Do Dumbbell Romanian Deadlifts
Single-Leg Romanian Deadlift
This is one of my favorite hamstring exercises because it allows me to stretch and shorten the back of my thighs like no other movement.
Other muscles worked: back, abs, transverse abdominis, quadriceps
Quick tip: Hold onto something while doing this movement. It will allow you to put all of your focus on the hip hinge so you can train your hamstrings as best as you can.
Video:
One Leg Romanian Style Dumbbell Deadlift
Fire Hydrant
Though it might seem like a girly exercise, the fire hydrant is incredibly challenging and will make your glutes burn like never before. I highly recommend it.
Quick tip: Squeeze a dumbbell hard between your calf and hamstring. Bring your leg as far to the side as you can on each repetition and hold the top position for a second or two.
Video:
How to Do: DUMBBELL FIRE HYDRANT
Sumo Deadlift
I’m a massive fan of the barbell sumo deadlift, but the dumbbell version also works great when done correctly.
Other muscles worked: adductors, quadriceps, back, abs, shoulders, biceps, forearms
Quick tip: Think of it more like an up-and-down movement rather than a hip hinge. This will allow you to perform it more efficiently and still engage your glutes and hamstrings well.
Video:
Dumbbell Sumo Deadlift (Full Tutorial) - Dumbbell Only Glute Exercises
Clamshells
Clamshells are a valuable exercise for emphasizing the gluteus medius - the upper outer glute head.
Quick tip: Keep your hips stacked atop one another and raise your knee as much as you can without breaking that set-up.
Video:
Clams with dumbbells
Kneeling Glute Squeeze
The kneeling glute squeeze is undoubtedly a less common exercise but works beautifully. It’s simple to learn, easy to overload, and great for emphasizing your glutes.
Other muscles worked: quads, abs, back, biceps
Quick tip: Control the movement as you go back and squeeze your glutes hard as you bring your hips forward.
Video:
Dumbbell Kneeling Hip Thrust
Goodmorning
The goodmorning is a fantastic hip hinge exercise you can do to develop your glutes, erector spinae, and hamstrings thanks to the fantastic range of motion and emphasis on hip extension (12).
Other muscles worked: back, shoulders, abs, transverse abdominis, quadriceps
Quick tip: When doing this exercise, think “Butt back.” not “Torso down.” This slight shift can help you hinge better and engage your posterior chain more effectively.
Video:
Donkey Kickbacks
The donkey kickback is among the best dumbbell exercises you can use to isolate your glutes.
Other muscles worked: abs, lower back, shoulders, triceps, hamstrings
Quick tip: When raising your leg back, go as high as possible without allowing your lower back to arch or hips to rotate. Simply focus on moving your leg through your glutes
Video:
Dumbbell Donkey KICK BACKS
Staggered Romanian Deadlift
This is an excellent variation that lets you emphasize one side at a time and activate your hamstrings quite well. I recommend this one if the single-leg Romanian deadlift doesn’t work that well for you.
Other muscles worked: back, abs, shoulders, biceps, forearms
Quick tip: Focus on pushing your butt back, allowing your back to stay neutral and the dumbbells to travel in a straight line.
Video instructions:
How To: Staggered-Stance Dumbbell Romanian Deadlift
Quadricep Exercises
Bulgarian Split Squat
The Bulgarian split squat is among my favorite exercises for quadricep training. These are incredibly tough and make my quadriceps burn like hell.
Other equipment you’ll need: a gym bench, stool, or something else to elevate one foot on
Other muscles worked: glutes, hamstrings
Quick tip: Do each repetition slowly and with control. It might take you some time to get used to it and learn how to remain balanced.
Video:
How to PROPERLY Bulgarian Split Squat To Grow Your Quads
Step-Ups
Step-ups are a simple and effective quad and glute exercise (10). Learning them isn’t that challenging, and you can overload them continually by using heavier dumbbells.
Other equipment you’ll need: plyometric box, stool, or another elevated surface to step on
Other muscles worked: glutes, hamstrings, abs, back
Quick tip: Set your platform at knee height. This is a good height to aim for because it provides enough of a challenge and allows your glutes to work harder.
Video:
Step Ups... You’re Doing It WRONG
Reverse Lunges
The reverse lunge is a good variation that emphasizes your quadriceps and involves your glutes to a greater degree. Instead of allowing your knee to travel forward and turn the movement into a quad-dominant activity, your hips travel back, allowing your glutes to contribute more.
Other muscles worked: hamstrings, glutes, abs
Quick tip: Lead the movement by bringing your butt slightly back before extending the foot back. This will prevent your front knee from traveling too far forward.
Video:
How to Do Dumbbell Rear Lunges
Alternating Forward Lunges
Alternating forward lunges are great for strengthening your legs one at a time and building power from the bottom. Plus, you also get to improve your balance thanks to the constant switching of your legs.
Other muscles worked: hamstrings, glutes, abs
Quick tip: Make sure to lunge forward enough, so your front shin remains upright as you descend into the lunge.
Video:
How to Do Dumbbell Lunges Properly
Walking Lunges
The walking lunge is a fun and challenging variation of the classic movement. It works great because it forces you to maintain balance and provides an element of progression by having you move in a specific direction.
Other muscles worked: hamstrings, glutes, abs
Quick tip: Begin with shorter strides to get used to the movement. Folks often overextend their legs and find themselves in a weak and unstable position.
Video:
How to Do Walking Lunges
Goblet Squat
Goblet squats are another personal favorite dumbbell exercise. Similar to front squats, they heavily involve the core and upper back, forcing you to maintain an upright position as you squat.
Other muscles worked: glutes, hamstrings, abs, back, chest, shoulders, biceps
Quick tip: Hold the dumbbell by having your palms face up against the weight. This will make it easier to keep the weight in position as you start using heavier dumbbells.
Video:
The Goblet Squat Exercise Guide - The Proper Form, Sets & Routine Tutorial
Overhead Squat
The overhead squat is a fantastic movement for training your entire lower body while also building up core strength and involving your chest, shoulders, and triceps.
Other muscles worked: hamstrings, glutes, back, abs, transverse abdominis, chest, shoulders, triceps
Quick tip: Though it might seem easy enough, the overhead squat is brutal. Because of that, I recommend starting with a lighter dumbbell and slowly progressing over the weeks.
Video:
Single Arm Dumbbell Overhead Squat Tips
Stationary Lunge
The stationary lunge is more beginner-friendly because the stability requirements are smaller. In contrast, other lunge variations constantly have you change legs, making it challenging to stay balanced.
Other muscles worked: hamstrings, quads, abs
Quick tip: I’ve found that, when done correctly, this lunge variation loads the front quadricep and opposite glute almost equally. That’s a good guideline for figuring out if you’re doing it correctly.
Video:
Corrective Stationary Lunges
Jump Squat
Loaded jump squats are a fun and incredibly effective movement. They build explosive strength and offer a chance to shake up your training a bit.
Other muscles worked: hamstrings, glutes, abs, back
Quick tip: People have a tendency to quarter or half squat on this movement. Avoid this. Instead, squat to parallel as you usually would.
Video:
Dumbbell Jump Squat | Exercise Guide
Single-Leg Squat
Single-leg squats are great for challenging yourself well, especially if you’re particularly strong and don’t have access to heavy weights.
Other muscles worked: hamstrings, glutes, abs, back
Quick tip: This is an incredibly challenging movement, so I recommend starting with the bodyweight version. Once you’re confident in your technique and strength, hold onto a single dumbbell and use your free hand to balance yourself.
Video:
How to Get Your First PISTOL SQUAT (Step-by-Step Progression)
Calf Exercises
Standing Calf Raise
Standing calf raises with a dumbbell are simple, provide an intense stretch and contraction, and you don’t need a special machine to do them.
Other equipment you’ll need: something to elevate the balls of your feet on
Quick tip: Begin with the classic version to build up your calf strength. Once you’re comfortable with the movement, you can start doing the single-leg version for an extra challenge.
Videos:
Beginner Standing Dumbbell Calf Raises
One Leg Calf Raise
Seated Calf Raise
I don’t particularly love this calf raise variation, but it can work well enough if you don’t have much equipment to work with.
Other equipment you’ll need: gym bench, chair, or stool and something to elevate the balls of your feet on
Quick tip: Support the dumbbell throughout each set and do each repetition slowly and with control.
Video instructions:
The Seated Dumbbell Calf Raise
Tip Toe Farmer’s Carry
The tip toe farmer’s carry is a fun and unique way to shake up your calf training. I enjoy doing these at the end of my leg training for a couple of sets.
Other muscles worked: hamstrings, glutes, quadriceps
Quick tip: The goal here is to force your calves to do all of the work. So, make sure to keep your ankles in an extended position and step slowly - it might feel a bit unstable at first.
Video:
Tip Toe Farmers Carry
Adductor Exercises
Side Step-Ups
Side step-ups are similar to front step-ups because both variations train your lower body well. But this version differs slightly because it forces lateral movement, which makes your adductors work harder.
Other equipment you’ll need: a plyo box, gym bench, or stairs to step-up onto
Other muscles worked: quadriceps, hamstrings, glutes
Quick tip: Side step-ups are a bit more challenging to master, which is why I recommend starting with a low box to get used to the movement.
Video:
Step-Up - Side - DB
Lateral Lunges
Next to Bulgarian split squats, lateral lunges are my favorite movements to punish my lower body.
Other muscles worked: quadriceps, hamstrings, glutes, back, abs
Quick tip: I recommend switching between this variation and the front lunge every few weeks. The reason is, most people train their quads a lot but rarely work their adductors as they should.
Video:
Lateral Lunges... You’re Doing It WRONG
Cossack Squat
Cossack squats are a fantastic movement that trains your entire lower body, emphasizes your adductors, and stretches your inner thighs on each repetition.
Other muscles worked: quadriceps, hamstrings, glutes, back, abs, chest, shoulders, biceps
Quick tip: Begin with the bodyweight version to get a good feel for the movement. Once you’re confident in your technique, start with a 10-pound dumbbell and work from there.
Video:
Cossack Squats To Improve Mobility (BEGINNER TO ADVANCED)
Sumo Goblet Squat
Similar to goblet squats, this variation also trains your entire lower body and engages your upper back. But, due to your stance, you get to involve your adductors and glutes better (13, 14).
Other muscles worked: quadriceps, hamstrings, glutes, back, abs, chest, shoulders, biceps
Quick tip: Place your feet at a width that allows you to descend well into the squat. What matters most is that you do these with a full range of motion as you work on increasing your stance width.
Video:
P360: Sumo Goblet Squat
It’s Your Turn
There we are:
113 effective dumbbell exercises you can do.
Now I want to hear back from you:
Did you like this list? Or maybe I missed some good dumbbell exercises?
Either way, leave a comment below and let me know.
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