Complete List of Dumbbell Exercises for Each Muscle Group With Images

Just a set of dumbbells can be used to build muscle and strength. Dumbbells are one of the most versatile and convenient strength training tools for working major muscle groups like arms, shoulders, back, chest, core, and legs.

Dumbbell training builds lean muscle, boosts metabolism, burns calories, and sculpts an athletic physique.

With a pair of dumbbells and no additional equipment, you can achieve a toned physique at home or in the gym.

This guide will provide you with an overview of the 125+ best dumbbell exercises to target each muscle group for beginners and advanced lifters.

With clear images and easy-to-follow instructions, you’ll learn proper lifting techniques and form to get the best results.

Save or bookmark this illustrated workout guide.

Dumbbell Chest Exercises Names

Dumbbells are an effective and dynamic way to target your chest muscles. They focus on strength, endurance, and symmetry.

The good thing about using dumbbells for chest exercises is that they can work on each side of the chest separately, which helps to fix muscle imbalances.

This list has over 20 exercises that are specifically designed to build chest muscles. You will find brief descriptions and illustrations for each exercise.

1. Dumbbell Bench Press

The dumbbell bench press is a classic exercise that targets your chest muscles, as well as your triceps and shoulders.

The Barbell Bench Press does not have a full range of motion, which the dumbbell bench press can overcome.  

The dumbbell bench Press adds the extra range of motion at the top for a complete Chest development. Moreover, Dumbbells demand better coordination, forcing the stabilizing muscles to assist as well.

 2. Incline Dumbbell Press

The incline dumbbell press is a staple exercise for anyone looking to build a well-defined, muscular upper chest.

Unlike the classic flat bench press, this one is angled upwards. This shifts the focus of the exercise to the upper pecs, front deltoids, and even triceps.

Research shows that doing the Incline bench press at a 30-degree angle is the best way to work on the upper part of your chest.

Even though 30 degrees may seem like a small angle, it is the proper angle to train your upper pecs and minimize the effect on the anterior deltoid muscles.

3. Decline Dumbbell Press

The decline dumbbell bench press is an excellent exercise to work your lower chest muscles. It also works the tricep and anterior deltoids.

As the name suggests, you have to use a bench at a declined angle to perform the bench presses.

Research indicates that the correct angle for the decline bench press should be 15–30 degrees, declining from flat to target the lower chest. 

4. Dumbbell Fly

The dumbbell fly utilizes a chest fly movement pattern to isolate the chest muscles, helping the muscles to grow better and become stronger.

The dumbbell fly takes advantage of arm rotation to really target all areas of the pecs, but most significantly, the inner chest.

It is often thought of as a classic bodybuilding movement, as the goal of the exercise is to isolate the chest for aesthetic purposes.

5. Incline Dumbbell Fly

The incline dumbbell fly is a popular exercise that targets the chest muscles, mainly the upper pectorals.

This exercise uses a pair of dumbbells while lying on an incline bench, which is usually set at an angle of 30 to 45 degrees.

There are different ways to do an incline dumbbell fly to build a bigger and stronger chest.

• Dumbbell One Arm Incline Fly
• Incline DB Twist fly
• Dumbbell Incline Chest Fly-On Stability Ball

6. Decline Dumbbell Fly

The decline dumbbell chest fly is a strength training exercise targeting the chest, mainly the lower pec muscles.

It is performed on a decline bench, which is set at a downward slope of around 30 to 45 degrees.

The lower chest is one of the harder areas to train because of the lack of variations available and the limited range of motion.

That’s why it’s so important to incorporate these best dumbbell decline fly exercises into your chest workout routine.

7. Dumbbell Squeeze Press

If you’re looking for a straightforward inner chest dumbbell exercise to add to your routine, a dumbbell squeeze press is a great staple workout to get you started.

Like the regular press, you can adjust the grip (neutral, pronated, or supinated) and bench angle (flat, incline, or decline) to target different muscle groups and add variety to your workouts.

Unlike traditional presses, where the weight is pushed straight up, the inward squeeze reduces the shoulder blades’ forward movement. It reduces the risk of shoulder impingement and pain.

8. Dumbbell Reverse Press

The dumbbell reverse press is also known as the supinated grip dumbbell press. It is a versatile exercise with a unique twist on the classic chest press.

Unlike the regular press, which hits the entire chest fairly evenly, the reverse press puts more emphasis on the upper pecs.

For some people, the reverse grip can feel more comfortable on their shoulders than the overhand grip.

9. Dumbbell Pullover

The Dumbbell Pullover is a classic exercise that targets multiple muscle groups, primarily engaging the chest and the lats (latissimus dorsi)

The body’s position on the bench requires core work to stabilize it, which in turn works the abdominal muscles.

10. Standing Upward Chest Fly

Standing dumbbell chest fly is one of the best chest workouts that you can do at home with dumbbells.

It is a good exercise to target your upper chest. With only a pair of dumbbells, you can make your chest area broader and more developed.

During the standing dumbbell fly, the hand and arm move through an arc while the elbow stays at a constant angle. Flying works the pectoralis major muscles.

11. Dumbbell Push-Ups

Unlike hand placement in regular push-ups, dumbbell push-ups put your wrists in a neutral position, potentially reducing discomfort and strain.

The elevated starting position with dumbbells allows for a deeper stretch and contraction of the chest muscles.

Experiment with different dumbbell weights, hand placements (narrow, wide, neutral), and even incline or decline variations to target different muscle groups.

12. Incline Dumbbell Reverse Grip Bench Press

The incline reverse-grip dumbbell bench press is a very effective compound exercise that targets the upper chest muscles for maximum muscle and strength gains.

Now, it’s an unconventional movement compared to the regular dumbbell press with an overhand grip, but it’s beneficial for emphasizing the upper chest muscles due to the reverse hand position.

13. Dumbbell Incline Press On Exercise Ball

An exercise ball instead of a bench is used for the dumbbell incline press on an exercise ball, which is a variation of the traditional dumbbell incline press.

Stabilizing yourself on the ball leads to increased activation of the chest, shoulders, and triceps and stabilizing muscles.

It provides a more intense workout than using a stable bench.

14. Dumbbell Incline Around The World

The dumbbell incline around the world, also known as the incline crossover twist, is an advanced exercise that takes chest training to a whole new level.

It’s a dynamic movement that uniquely challenges your core, shoulders, and upper chest.

You can still use an incline bench to do this exercise, but you’ll need to adjust the bench to get a good contraction.

Note:

• This exercise is not for beginners. It requires good control, coordination, and shoulder mobility. 
• Start with lighter weights and focus on proper form before attempting heavier loads.

15. Neutral Grip Dumbbell Bench Press

The barbell bench press is one of the most popular chest-building exercises, but many lifters suffer from shoulder pain when using the traditional barbell bench.

The neutral-grip dumbbell press is a great bench press alternative because it emphasizes the chest and triceps without causing shoulder pain. Because your palms are facing each other, it reduces the strain on your shoulders.

The neutral grip can lead to greater triceps engagement than the standard grip.

16. Dumbbell Floor Press

Doing a Dumbbell Floor Press is a strength training exercise that works the triceps and chest muscles. It is done by lying on the floor and pressing the dumbbells from shoulder level to full extension.

The exercise is good for people with shoulder problems because it reduces shoulder stress compared to the traditional bench press.

It also helps build triceps strength and can be used to develop explosive power.

17. Alternating Dumbbell Bench Press

To do the alternating dumbbell bench press, you press dumbbells from your chest level to your full extension, one arm at a time.

The exercise makes you work your chest, triceps, and shoulder muscles. It also works your core muscles to keep you stable. 

It is useful for correcting or preventing muscle imbalances between the left and right sides of the chest.

18. Dumbbell Cross Punch

The “Dumbbell Cross Punch” is a dynamic exercise involving cross-body punches with dumbbells, simulating a boxing movement.

Unique Benefits:

• Challenges the inner and outer pectorals dynamically
• Allows you to focus on contracting one side at a time
• It provides a great chest and shoulder warmup.
• Loosens the chest muscles and shoulder joints

19. Dumbbell One Arm Incline Fly

The Incline dumbbell one-arm chest fly is a unilateral variation of the incline DB fly. This variation can help improve muscle balance and isolation and target the upper chest muscles more effectively.

There are many good reasons to do incline fly with one arm.

• Balance strength between left and right sides for an even chest.
• Enhance core stability, like a bonus workout for our tummy muscles.
• Greater hand movement helps to stretch and grow chest muscles.
• Improve mind-muscle connection for better exercise results.

20. Dumbbell Squeeze Press

The dumbbell squeeze press is a great option for adding to your chest workout regimen to increase muscle hypertrophy and create chiseled and defined pectorals.

It is an alternative and free-weight exercise that primarily targets the inner and upper chest and, to a lesser degree, also targets the shoulders and the triceps.

Dumbbell Back Exercises Names With Images

A strong, toned back is key for good posture and injury prevention. The back has several major muscle groups that dumbbells can target for a sculpted and balanced physique.

This list contains over 20 names for dumbbell back exercises with clear images to demonstrate proper form.

Follow along to learn how to build a shapely, defined back with dumbbells.

1. One-Arm Dumbbell Row

If you’re looking for straightforward dumbbell back exercises to add to your routine, the One-arm dumbbell row is a great staple exercise to get you started.

It is an excellent full-range exercise to build the lat muscles. This helps to work on each side independently, thereby providing better muscle isolation and a longer range of motion.

It’s an excellent alternative to barbell rows. This exercise is done with a heavy dumbbell with your body supported by a bench.

2. Dumbbell Deadlift

The deadlift is the King of all exercises, and It is a powerful exercise designed to build an overall physique that uses more muscles than any other exercise.

The dumbbell deadlift is the best exercise for strengthening posterior chain muscles, including the back, erector spine, glutes, and hamstrings.

Dumbbells have a greater range of motion than barbells, which can lead to better muscle activation and development.

3. Dumbbell Shrug

Dumbbell shrugs are an isolation exercise that targets the upper trapezius muscle. It is located at the top of your back and is responsible for shoulder elevation and neck support.

In this exercise, you lift a pair of dumbbells using your shoulders and make a shrugging motion while keeping your arms straight.

It is a simple yet effective exercise that strengthens the shoulders, upper back, and neck muscles.

4. Dumbbell Upright Row

The dumbbell upright row is popular for building strong, defined shoulders and traps.

It targets your deltoids (shoulders) traps (upper back), and biceps. It also activates the forearms for stabilization and support.

Research shows that the upright row is one of the best exercises for building shoulder strength and stability. It activates all major shoulder areas, excelling for upper body stability and conditioning.

Note: This exercise can stress the shoulder joint, especially if you perform it with poor form or excessive weight.

5. Dumbbell Bent Over Row

If you want to strengthen the upper back with a dumbbell-only workout, then bent-over dumbbell back rows are one of the best options.

It involves pulling the dumbbells towards your torso while maintaining a bent-over position.

• Pulling the dumbbell up higher toward the chest, targets the upper latissimus and trapezius.
• Pulling the dumbbell through a lower trajectory to touch the abdomen targets the lower lats.

6. Incline Dumbbell Row

The incline dumbbell row, or the chest-supported row, is an ideal row variation to get the best form, prevent mid-row rocking, reduce the risk of injury, and isolate the muscles you want to build.

Keeping your chest on the bench throughout the movement will eliminate momentum and work the muscles you want.

7. Renegade Row

The renegade row is an advanced exercise that combines the plank with the dumbbell row. It challenges your core, upper body, and coordination all at once

• The plank position activates your core muscles.
• The rowing movement works your back (primarily the lats and rhomboids), shoulders, biceps, and triceps.

Try kneeling plank row if you find it difficult to perform the same task. 

8. Side-Lying Rear Fly

When you do a back workout with a dumbbell, you can add single-arm exercises to fix any imbalances. The side-lying rear delt fly is an upper-back exercise that targets the rear delts and rhomboids.

It is a great unilateral exercise used to target a smaller and often lagging muscle group.

Instead of lying on the floor, you can lie on a bench.

9. Bent Over Rear Delt Fly

The Bent Over Rear Delt Fly, also known as the Bent Over Reverse Fly, primarily targets the rear deltoids (shoulder muscles) and the upper back muscles, including the rhomboids and trapezius.

This simple yet effective exercise increases deltoid muscle definition and strength.

It can also help improve posture, reduce injury risk, strengthen the upper body, and make the muscles look more symmetrical.

10. Dumbbell Seal Row

The Dumbbell Seal Row is an innovative back exercise that stands out for its ability to isolate and strengthen the upper back muscles with minimal stress on the lower back.

The prone position prevents you from using momentum, so the back muscles do most of the work.

This leads to better isolation and activation of the targeted muscles, including the lats, rhomboids, and traps.

11. Dumbbell Superman

The Dumbbell Superman is a simple yet effective movement that you should incorporate into your lower-back workout routines.

It mainly targets the lower back and also works the glutes, hamstrings, and shoulder to some extent.

12. Dumbbell Wood Chopper

People usually focus on doing exercises like deadlifts and rows to strengthen the lower back.

The Dumbbell wood chop is a great choice if you are looking for a dynamic movement that engages your lower back, core, shoulders, and hips.

This is great for strengthening the twisting movement pattern of your torso, as well as improving your torso’s ability to resist twisting forces.

13. Dumbbell Glute Bridge

The Dumbbell glute bridge is a good exercise for working the glutes, lower back, hamstrings, and core.

It is a variation of the standard bodyweight glute bridge. Adding a dumbbell makes the muscles work harder, strengthening the lower back and glutes.

You can do these simple exercises at home or in the gym. All you need is a dumbbell and a flat surface.

14. Dumbbell Swings

The dumbbell swings are a full-body workout that targets the hips, glutes, and lower back and works the shoulders and arms.

This exercise requires you to generate power from your hips to swing a dumbbell in an arc-like motion in front of you.

It’s an explosive move that combines strength and cardiovascular training.

15. Chest-Supported Rear Delt Row

The chest-supported dumbbell row is a good way to improve your form, avoid mid-row rocking, reduce the chance of getting hurt, and focus on the muscles you want to work out.

The muscles used for a dumbbell-supported row may change slightly based on your trained range of motion and technique.

To increase the variety of your chest-supported dumbbell row, you could try:

• Underhand dumbbell Row
• Neutral grip chest supported dumbbell row.
• Single arm chest supported row.

16. Dumbbell Gorilla Row

Don’t do boring rows anymore! Try the dumbbell gorilla row to make your back muscles stronger.

This exercise, inspired by our primate cousins, packs a powerful punch, targeting not only your lats, but also your traps, rhomboids, and core.

1. Hold a dumbbell in each hand, and hinge at your hips to lean forward.
2. Your arms should hang directly below your shoulders.
3. Pull one dumbbell towards your hip.
4. Lower the dumbbell back to the starting position and repeat the motion with the other arm.
5. The movement should be alternating, resembling the motion of a gorilla.

17. Dumbbell Romanian Deadlift

The dumbbell Romanian Deadlift (RDL) is a fantastic exercise for strengthening your posterior chain, which includes your hamstrings and glutes. It also engages your forearms and improves grip strength.

If you’re not quite ready for the full RDL, you can try some modifications:

• Bodyweight Romanian Deadlift: Start with just your body weight to master the proper form before adding weights.
• Elevated Deadlift: Place the dumbbells on a platform or bench to decrease the starting height and reduce the range of motion.

18. Dumbbell I, Y, T, W Raise

These exercises focus on the shoulder and back muscles, mainly the middle and lower part of the trapezius.

They also hit all the rotator cuff muscles, including the infraspinatus, subscapularis, teres minor, and supraspinatus muscles.

Incline Y dumbbell raises are a great and easy-to-do shoulder stability exercise that targets both the rotator cuff muscles and your mid and lower traps.

Although the Y Raise is commonly performed on an incline bench, it can be modified to suit your needs and performed in various ways: standing, on the floor, flat, or even a Swiss ball.

Dumbbell Shoulder Exercises Names

Well-developed shoulders complete an attractive, proportional physique. The shoulder joint has a ball and socket that allows for a lot of movement, which means you can work your shoulders from all directions with dumbbells.

This list names common dumbbell exercises for the front, side, and rear deltoid muscles.

Please follow along with the dumbbell shoulder exercises illustrated with clear photographs to enhance your form and achieve sculpted shoulders.

1. Seated Dumbbell Shoulder Press

Dumbbell Shoulder Press exercises are an excellent variation of barbell shoulder Press. The fact is that the dumbbells allow a full range of motion.

It primarily targets the shoulder muscles, specifically the anterior, medial, and posterior deltoids, and secondary engagement of the triceps and upper back.

Using a seated position allows you to focus more on your shoulders by minimizing the involvement of your lower body.

2. Arnold Shoulder Press

The Arnold dumbbell shoulder press is a great exercise for building shoulder muscles.

It stands out from the crowd regarding the best dumbbell exercise for shoulder muscles with the best range of motion.

It gives a wide range of motion as you lower the dumbbells well down in front, giving that maximum stretch other shoulder exercises lack.

3. Dumbbell Lateral Raise

The dumbbell lateral raise targets the side deltoid muscles of the shoulders. This isolation exercise helps build shapely, defined shoulders for an attractive physique.

While often overlooked, the lateral raise offers unique benefits that make it a valuable addition to your shoulder workout.

As a lighter weight is used, more reps can be used — anything from 10 to 20 reps.

4. Dumbbell Front Raise

The Dumbbell Front Raise primarily targets the shoulder muscles (deltoids) and also works the upper chest (pectorals).

It is an isolation exercise for shoulder flexion that can help build strength and definition in the front of the shoulders.

This exercise can work well with a medium to lightweight for higher reps.

5. Dumbbell Shrug

The dumbbell shrug is a great exercise for building shoulder strength, improving posture, and relieving neck and shoulder pain.

This isolation exercise builds bigger, stronger trapezius muscles, specifically the upper trapezius muscles. 

They are suitable for both beginners and pros because they can be performed with various weights.

6. Seated Neutral-Grip Overhead Dumbbell Press

The seated neutral-grip overhead dumbbell press is a fantastic exercise for building strength and definition in your shoulders, particularly your anterior deltoids and lateral deltoids.

It’s a variation of the traditional overhead press but with a neutral grip instead of a pronated (overhand) or supinated (underhand) grip.

7. Incline Bench Rear Lateral Raise

The incline bench rear lateral raise is an upper-body exercise that targets the posterior or rear deltoids and the postural muscles of the upper back.

Because it targets such small muscles, this exercise is usually performed with lightweight for high reps, such as 10–15 reps per set or more.

8. Dumbbell Chest Supported Lateral Raises

This exercise involves lying face down on an incline bench to support the chest.

This helps to isolate the lateral deltoid muscles and reduce the involvement of other muscle groups.

• To do it, lie down on a bench with dumbbells in your hands.
• Then lift the weights up to your shoulders
• And lower them back down slowly.

9. Standing Dumbbell Rear Delt Fly

The Standing Dumbbell Rear Delt Fly, also known as the Bent-Over Dumbbell Reverse Fly or Reverse Fly, is a fantastic exercise for sculpting and strengthening your rear deltoids.

Strong rear deltoids help pull your shoulders back and improve your posture, preventing rounding and slouching.

10. Dumbbell Lateral To Front Raise

The dumbbell front raise to lateral raise is an exercise that combines two exercises (Front and lateral raise) that build and strengthen the middle deltoids and the anterior deltoids of the shoulders.

Start with lighter weights to master the proper form before adding heavy weights.

11. Seated Dumbbell Front Raise

The seated dumbbell front raise is a variation of the traditional front raise exercise, with the added benefit of increased stability and isolation of the shoulder muscles.

It is ideal for people who want to build shoulder strength without putting too much strain on other parts of the body.

12. Dumbbell One-Arm Shoulder Press

If you’re looking for straightforward single-arm shoulder exercises to add to your routine, dumbbell one-arm shoulder press is a great staple exercise to get you started.

It is a unilateral exercise that increases shoulder strength, stability, and symmetry.

Performing the exercise with one arm at a time will actively engage the core throughout the range of motion.

13. Leaning Dumbbell Lateral Raise

Leaning away lateral raise is more effective than the dumbbell side raise because it puts your lateral deltoid under tension through a greater portion of the range of motion.

The leaning position maximizes the isolation of the shoulders throughout the movement.

It also places greater overload at the top of the movement.

14. One-Arm Dumbbell Upright Row

This unilateral variation of the classic dumbbell upright row targets the same muscles while adding an extra element of stability and core engagement.

It’s a great way to address muscle imbalances if one side of your upper body is weaker than the other.

The single-arm variation allows for a greater range of motion compared to the traditional upright row.

15. Incline Dumbbell Side Lateral Raise

If you’re looking for a way to get more creative with your dumbbell lateral raise, why not try an incline lateral raise?

Many of the movements that work the same muscle group may look alike, but they focus on different parts of the muscles because they are at different angles.

If you want to develop better muscle specifically, remember that including exercises focusing on different aspects of your training program is more beneficial.

16. Chest Supported Front Raise

This exercise involves lying face down on an incline bench to support the chest.

This helps to isolate the anterior deltoid muscles and reduce the involvement of other muscle groups.

17. Head-Supported Rear Dumbbell Fly

The head-supported reverse dumbbell fly is also known as the head-supported bent-over dumbbell lateral raise.

During the head-supported reverse dumbbell fly, keep your torso horizontal to target your posterior deltoids.

The more upright your torso is, the more emphasis you will place on your lateral deltoids instead of on your posterior deltoids.

18. Neutral-Grip Dumbbell Front Raise

The dumbbell front raises with a neutral grip is a great exercise that targets the front of the shoulders.

A neutral grip will be easier on the shoulder joint using a palms facing in.

19. Dumbbell Cuban Press

The Dumbbell Cuban Press is a compound exercise combining an external shoulder rotation with a dumbbell press, targeting the shoulders, rotator cuff, and upper back muscles.

It is not a mass-building exercise but is beneficial for shoulder stability, rotator cuff strength, and improved mobility.

20. Dumbbell Scaption

The dumbbell scaption is a shoulder exercise that targets the middle deltoids and rotator cuff muscles.

Additionally, it helps improve shoulder mobility and can aid in posture correction by strengthening shoulder and upper back muscles.

To perform it:

• Hold a dumbbell in each hand down by your sides with palms facing inward.
• Lift the dumbbells out to the sides and upwards in a diagonal plane until shoulder height.
• Slowly lower back to the starting position.

21. Dumbbell Z Press

The Dumbbell Z Press performed while sitting on the floor with legs extended straight ahead. This exercise primarily targets the shoulder muscles (deltoids), triceps, and upper back.

The unique seated position of the Z Press eliminates leg drive and lower body involvement.

You can perform it with different leg positions (seated, kneeling, standing) and grip variations (neutral, pronated) to add challenge and target different muscle groups.

22. Dumbbell High Pull

This exercise requires coordination between different muscle groups and helps develop explosive power, which is beneficial for athletic performance.

It targets muscles such as the rhomboids, deltoids, latissimus dorsi, trapezius, biceps, triceps, lower back, abdominals, glutes, and hips.

23. Dumbbell Push Press

The dumbbell push press is fantastic for building explosive power and sculpting your shoulders. It combines elements of the overhead press and the leg drive.

Its explosive nature helps burn more calories and improve cardiovascular fitness.

Dumbbell Bicep Exercises Names

Dumbbells are a versatile way to hammer your biceps using all kinds of creative moves for peak contraction and to hit the muscles from varying angles.

Because dumbbells work one arm at a time and help prevent muscular imbalances.

This list has more than 20 names of exercises for your popular biceps. The brief explanations and illustrations for concentration curls, hammer curls, incline curls, spider curls, and other dumbbell exercises will help you build a bigger bicep.

1. Standing Dumbbell Curl

The Standing dumbbell curl is a classic strength-training exercise primarily focused on isolating the biceps.

This exercise is a staple in arm-strengthening routines and is renowned for its simplicity and effectiveness.

The exercise can be performed with different grip positions (such as supinated, neutral, or hammer grip), allowing for comprehensive bicep development.

2. Dumbbell Hammer Curl

The dumbbell hammer curl is a biceps exercise that uses a neutral grip instead of a traditional underhand grip. The palms facing each other during the curl puts less strain on the wrists.

The hammer curl places greater emphasis on the brachialis, and brachioradialis then a conventional bicep curl.

It is one of the most popular exercises among bodybuilders and regular weightlifters.

3. Dumbbell Reverse Curl

Unlike the traditional bicep curl, which involves palms facing upwards, the reverse curl involves palms facing downwards. This shift in grip places more emphasis on the brachialis.

It is great for building both your bicep and brachialis (upper arms), and also stimulates your brachioradialis (lower arm) muscle.

4. Zottman Curl

The Zottman Curl is a unique variation of the traditional dumbbell curl that combines a regular bicep curl with a reverse curl.

This exercise targets not only the biceps but also the brachialis and brachioradialis muscles in the forearms.

Due to the rotation involved, this exercise also helps improve grip strength.

5. Concentration Curl

The concentration curl is a highly effective isolation exercise that targets the biceps, offering unique benefits for arm strength and definition.

According to ACE study, the concentration curl resulted in a higher activation of the biceps than standard curls. It maximizes biceps tension through a full range of motion by bracing the arm and reducing body movement.

This isolation makes it uniquely effective for building biceps peak contraction and muscle growth.

6. Cross-Body Hammer Curl

The cross-body hammer curl is an underrated biceps exercise that offers a unique twist on the classic hammer curl.

By lifting the weight across your body, you immediately place the long head of your biceps under more tension, naturally making it an excellent outer bicep curl if your long head is lagging.

7. Incline Dumbbell Curls

Incline dumbbell curl is one of the best long-head bicep exercises. It trains the long head of the biceps by stretching it at the bottom of the movement and placing it in a position of maximal force production at the top of the movement.

The study found that incline dumbbell curls resulted in the highest EMG activity in the long head of the biceps throughout the entire range of motion.

It is a highly effective full-range exercise that can be utilized to develop a massive peaked bicep.

8. Dumbbell Spider Curl

Spider curls are a great exercise for building the biceps because they make every rep work hard. It is one of the best bicep exercises you can do if you want a big short-head bicep.

In addition to the biceps, spider curls also target your forearm flexors.

9. Incline Hammer Curl

Hammer curls involve sitting on an incline bench, typically set at a 45-degree angle, while performing hammer curls.

It’s important to know that the angle of the bench helps your arms stay in place and works your muscles better than regular hammer curls.

10. Spider Hammer Curl

If you like hammer curls, the dumbbell spider hammer curl may be the right choice for you.

We’ve spoken about a few different spider curl variations that either focus on the biceps or isolate the brachialis and brachioradialis.

However, the neutral grip variation forces all three muscles to work simultaneously so that you can get a little extra boost from this exercise.

11. Dumbbell Reverse Bicep Preacher Curl

The dumbbell reverses preacher curl is a variation of the standard preacher curl targeting your brachialis muscle, which lies deeper than your biceps brachii in the upper arm.

The reverse bicep preacher curl can be executed using a barbell, dumbbell, or EZ-curl bar. 

However, the dumbbell reverse grip preacher curl provides stability and the full range of motion.

12. Dumbbell Reverse Grip Concentration Curl

The Reverse Grip Dumbbell Concentration Curl is a great basic move. This is one of the best reverse bicep curl variations you can do during your arm workout.

The dumbbell reverse-grip concentration curl is an isolation exercise that targets the biceps brachii and brachioradialis muscles.

13. Dumbbell Hammer Preacher Curl

The dumbbell hammer preacher curl is a very effective exercise that targets the brachioradialis, brachialis, and bicep muscles.

Using a hammer/neutral grip targets more of the brachioradialis and brachialis than the biceps. It is a great variation of the preacher’s curl.

14. Dumbbell Drag Curl

The dumbbell drag curl is a unique bicep curl variation in which you don’t completely bring the weight in front of your body. Thus, you have difficulty swinging and using momentum to get the weight up.

It also maximizes the muscular hypertrophy and neurological adaptation that occurs as a direct result of the training.

It is a biceps brachii isolation exercise primarily performed by bodybuilders to improve the size and appearance of their biceps.

15. Inner Biceps Curl

As the name suggests, the standing inner bicep curl works the short head or inner biceps.

The inner biceps curl is similar to a wide-grip barbell curl, but it’s easier because the wrist position doesn’t make it uncomfortable or unstable.

This exercise makes your shoulder rotate more outside, which helps the short head of your biceps work better.

16. One Arm Dumbbell Preacher Curl

The one-arm dumbbell preacher curl is a variation of the preacher curl exercise, which uses dumbbells and single-arm movements to better control and target the bicep muscles.

It is a great exercise for the short head of your bicep because it positions your elbow out in front of your body, which provides more stimulation to the short head.

17. Waiter Curl

The waiter curl is a unique bicep exercise that has gained popularity for effectively isolating and engaging the biceps.

Unlike traditional bicep curls, the waiter curl requires a different grip, which focuses the tension on the biceps and helps build arm muscles.

Just like a waiter balances a tray on his palm, the dumbbell’s flat end is used to do the same thing. That’s why the exercise got its name. 

18. Incline Zottman Curl

The incline Zottman curl engages multiple muscles in the upper arm, including the biceps brachii, brachialis, and brachioradialis. This leads to a more comprehensive and balanced development of the entire arm.

It targets different regions of the arm by using both supinated and pronated grips.

• A supinated grip works the bicep and brachialis muscles during the concentric phase.
• During the eccentric phase, the pronated grip emphasizes the brachioradialis and forearm muscles. It improved the forearm size and grip strength.

19. Preacher Zottman Curl

The Preacher Zottman curl works the biceps brachii muscles better than standing variations.

If you rest your arms on the preacher curl bench, you minimize the involvement of other muscle groups, such as the deltoids or upper back. This allows for a more focused and intense contraction of the biceps.

It also emphasizes the forearm muscles, including the brachioradialis and wrist flexors. This can enhance the strength, stability, and size of your forearm.

20. Arm Blaster Hammer Curl

Doing hammer curls with an arm blaster is a different way to do hammer curls. It works the biceps brachii, brachialis, and brachioradialis muscles in the upper arm and forearm.

The arm blaster helps stabilize the arms and isolate the biceps by restricting unnecessary movement.

With the arms locked into place, you can better focus on the muscle contraction and mind-muscle connection.

21. Dumbbell High Curl

The dumbbell high curl is an exercise that targets the upper body muscles, including the biceps, shoulders, and traps. It is also known as a dumbbell high pull.

• To perform the dumbbell high curl, stand up straight with a dumbbell in each hand.
• Bring your arms to shoulder level and spread them out in front of you.
• Then, curl the dumbbells towards your shoulders.

Dumbbell Tricep Exercises Names

Dumbbells are a good way to work out your tricep muscles. You can do different movements to get the muscles working well.

Dumbbells let you work each arm independently, which helps build muscles evenly and prevent imbalances.

Here are more than 20 exercises for your triceps that you can do with a dumbbell. Each exercise is briefly explained with an image.

1. One-Arm Overhead Dumbbell Triceps Extension

The one-arm dumbbell overhead triceps extension is a single-joint exercise that targets the triceps.

Working on one arm at a time helps build muscles evenly and reduces the chance of imbalances between the two arms.

Overhead movements provide a greater range of motion, improving muscle flexibility and increasing muscle growth.

2. Dumbbell Kickback

The dumbbell tricep kickback is an isolation exercise. Unlike other exercises, such as the diamond push-up or close grip bench press, it specifically targets the tricep muscle.

It requires limited space with no other special equipment; it is a perfect workout-at-home option for people who cannot afford to hit the gym daily.

3. Dumbbell Lying Triceps Extension

The dumbbell lying triceps extension is an excellent move to begin your triceps workout routine. It is an isolation exercise, which means they use only one joint.

Triceps extensions can be beneficial for fixing imbalances in the triceps or rehabilitating from injury.

It puts no pressure on the wrists, so they are an alternative for people with wrist strain or injury.

4. Neutral Grip Dumbbell Press

The neutral grip dumbbell press is a great bench press alternative because it emphasizes chest and triceps without causing shoulder pain.

Because your palms are facing each other, it reduces the strain on your shoulders.

5. One-Arm Dumbbell Lying Triceps Extension

The lying position allows for a greater range of motion than other tricep exercises, allowing for better muscle activation.

It’s a fantastic exercise for overall tricep development and can be performed in various ways.

It can be performed on the floor using only a dumbbell. This makes it a great exercise you can do at home or while traveling.

6. Two Arm Dumbbell Extension

The seated dumbbell tricep extension is a simple and effective exercise for targeting the tricep muscle and can be easily incorporated into any workout routine.

The dumbbell overhead tricep extension is an isolation exercise rather than a compound motion. This makes it a great exercise for targeting your triceps.

It is particularly useful in targeting the long head of the triceps muscle.

7. Incline Dumbbell Tricep Extension

The incline dumbbell tricep extension helps to build muscle and strength in all three tricep heads.

It can be used by both those looking to build bigger triceps and those looking to increase their tricep strength.

The benefit of extension movements is getting a deeper stretch in the muscle to activate more muscle fibers.

8. Dumbbell Tate Press

It is an advanced tricep exercise that moves the muscle differently but still targets and builds the tricep muscle.

For bodybuilders, the Tate press will offer a unique range of motion to target the triceps. This will help in building a complete pair of horseshoe triceps.

This exercise only requires a pair of dumbbells and a flat surface, so it’s a good option for home workouts.

9. Decline Dumbbell Tricep Extension

The dumbbell decline tricep extension is a variation of the lying dumbbell tricep extension that significantly declines the movement.

It is more effective for two reasons: the use of a neutral grip and the location of the shoulders.

It increases the range of motion to get a bigger stretch on the tricep at the bottom of the move.

10. Seated Bent Over Two Arm Dumbbell Kickback

The seated bent-over two-arm dumbbell kickback is a great exercise for building size and strength in all three heads of the triceps.

This exercise uses both arms simultaneously, so the triceps get the same amount of work.

11. Dumbbell Floor Press

Doing a Dumbbell Floor Press is a strength training exercise that works the triceps and chest muscles. It is done by lying on the floor and pressing the dumbbells from shoulder level to full extension.

The exercise is good for people with shoulder problems because it reduces shoulder stress compared to the traditional bench press.

It also helps build tricep strength and can be used to develop explosive power.

12. Two-Arm Dumbbell Extension

The seated two-arm overhead dumbbell triceps extension is an isolation exercise that’s great for building and strengthening your triceps brachii.

Keep your elbows close to your head when performing it. This will emphasize your triceps brachii.

13. Standing Dumbbell Tricep Extension

The standing dumbbell triceps extension is a good way to make your arms bigger and stronger.

It can be performed almost anywhere, requiring only a dumbbell.

For optimal muscle growth, perform 3–4 sets of 8–12 reps while focusing intently on the working muscle groups.

14. Dumbbell Cross-Body Tricep Extension

The dumbbell cross-body tricep extension is a unique and effective way to make your arms look and feel stronger.

Unlike the usual exercise where you lower the dumbbell straight down to your forehead, the cross-body tricep extension involves lowering the dumbbell diagonally across your body and towards the opposite shoulder.

The crossover motion emphasizes specific muscle heads and offers diverse benefits.

15. Close Grip Dumbbell Push-Up

Push-ups can pose a significant challenge when executed at varying angles and intensities to enhance muscle growth and strength.

Doing a close-grip push-up on the dumbbell works effectively on the chest and triceps. You’ll get a better grip and good muscle contraction during this movement.

If you’re a beginner, I would suggest you do this dumbbell push-up on your knees.

Dumbbell Leg Exercises Names With Images

Dumbbell Leg Exercises are an excellent variation of traditional leg workouts.

The advantage of using dumbbells is that they allow a full range of motion.

These exercises are among the best for building leg mass and strength, especially targeting the quadriceps, hamstrings, and glutes.

1. Dumbbell Squat

The dumbbell squat is a popular exercise that targets the leg muscles, particularly the quadriceps, hamstrings, and glutes.

It is a compound exercise that works for multiple muscle groups at once and can be performed by people of all fitness levels.

One benefit of the dumbbell squat over the barbell squat is that you can perform it anywhere without needing a spotter.

2. Dumbbell Lunges

Along with squats, dumbbell lunges are highly recommended to build your butt muscles and glutes.

Dumbbell lunges require good balance, so if you have balance issues, start by doing the lunges exercise without weights.

3. Dumbbell Sumo Squat

The dumbbell sumo squat is a popular leg workout using a single dumbbell held in front of the legs.

It is performed with a wider-than-shoulder-width stance, increasing the demand on the glutes, hamstrings, and adductors while benefiting the quads, core, and upper body.

The dumbbell sumo squat exercise is also easy on your lower back, which makes it suitable for people who suffer from lower back pain.

4. Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat is another great exercise for your dumbbell quad workout.

You have effectively taken it out of the exercise because your rear foot is elevated and not in contact with the floor.

This means that you are relying heavily on the quadricep of the forward leg to lift a significant portion of your weight.

5. Dumbbell Step Up

The dumbbell step-up is a great leg workout for building lower-body strength and power.

This exercise targets the quadriceps and involves calves, glutes & hip flexors.

Whether you have just started exercising or have been training for years, the step-up is a great all-round exercise that can be modified to create a challenging workout for everyone.

6. Dumbbell Front Squat

The squat and the dumbbell front squat work the same muscles. However, the dumbbell front squat recruits more stabilizer muscles, including various back muscles, your shoulders, and your chest.

It is more advanced than the barbell squat, and the dumbbell front squat is the best option for leg workouts.

7. Lying Dumbbell Leg Curl

The dumbbell leg curl is useful when you can’t access a leg curl machine.

It is one of the best isolation exercises to build mass and strength in the hamstring muscles.

The most difficult element of the dumbbell leg curl exercise is learning how to hold the dumbbell securely between your feet. This becomes increasingly trickier the heavier the dumbbell becomes. Therefore, start light until you get used to the exercise.

8. Dumbbell Box Squat

The dumbbell box squat is a compound leg exercise that uses a dumbbell and a plyometric box to work muscle groups throughout your body.

The posture of box squats puts slightly less pressure on your knee joints when compared to front squats or back squats.

This is a great exercise for learning how to squat because it reinforces the sitting-back portion of the squat.

9. Dumbbell Stiff-Leg Deadlift

If you are looking for a straightforward dumbbell leg exercise to build mass and strength in your hamstring, then the dumbbell stiff leg deadlift is a great staple exercise to get you started.

The dumbbell stiff-leg deadlift for hamstrings requires a lighter weight than that used during traditional powerlifting for strengthening the lower back.

10. Dumbbell Reverse Lunges

The dumbbell reverse lunge is great for developing balance, coordination, and unilateral lower-body strength.

It is an excellent leg exercise to build thigh muscles and glutes. Along with squats, lunges are highly recommended to build your butt muscles.

• A small lunge places emphasis on your quadriceps,
• Meanwhile, a large lunge emphasizes your gluteus maximus.

11. Dumbbell Bulgarian Split Squat

The dumbbell Bulgarian split squat is also known as the single-leg dumbbell split squat and the back-foot-elevated split squat.

It is an effective auxiliary exercise for improving your squat and lunge. It is also great for enhancing your balance and developing unilateral functional strength.

To promote equal contralateral strength (equal strength on both sides), start with your weak leg and do not do more repetitions with your strong leg.

12. Dumbbell Jump Squat

Dumbbell Jump squats, also known as squat jumps, are the power-packed HIIT version of squats.

Dumbbell Squat jumps and their variations help shed fat from the body, tone your butt and legs, and improve strength and balance.

13. One-Leg Dumbbell Romanian Deadlifts

The single-leg Dumbbell RDL is a unilateral movement, which will help increase the demand on your core and hips through anti-rotation.

It’s a great exercise for increasing hamstring and glute health, reinforcing proper hamstring engagement during deadlifts.

It improves joint function at the hips and enhances bilateral strength and performance.

14. Dumbbell One Leg Hip Thrust

The dumbbell hip thrust is a popular exercise that works the glutes and hamstrings and builds muscle and strength.

Now, a lot of people are afraid to perform this movement or just not interested since it requires a little setup and may even look a little funny.

15. Dumbbell Goblet Squat

The dumbbell goblet squat is a variation of the squat and an exercise used to build the muscles of the legs. In particular, the dumbbell goblet squat will place a lot of emphasis on the quads.

It will help you build serious leg and glute strength.

16. Standing Dumbbell One Leg Calf Raise

Single-leg calf raises are one of the best muscle-building methods.

Standing dumbbell calf raise is a very effective isolation exercise that targets the Gastrocnemius and Soleus muscles.

You can do the standing dumbbell one-leg calf raise on the floor if you don’t have a platform to perform the exercise.

17. Seated Dumbbell One Leg Calf Raise

The seated dumbbell one-leg calf raise places more stress on the soleus than it does on the gastrocnemius.

It may also be performed with both legs simultaneously, but doing it one leg at a time is recommended to execute it as properly and safely as possible.

It can be used as an alternative to the machine seated one-leg calf raise if you do not have access to the seated calf raise machine.

18. Dumbbell Overhead Squat

An overhead dumbbell squat is a compound exercise that involves holding dumbbells overhead while performing a squatting motion.

It combines elements of both a squat and an overhead press, making it a challenging full-body exercise.

The overhead dumbbell squat is an advanced variation of the squat that may be difficult for beginners. Often, this exercise exposes flaws in squat form and requires good mobility in the ankle and hip joints.

19. Standing Dumbbell Calf Raise

This exercise can be performed anywhere with a dumbbell only, and it is also possible to perform the exercise without a machine. The calf raise is an exercise that can be found in many training plans.

To work your calve muscles harder than a bodyweight standing calf raise; you can add resistance to the move.

Dumbbell Abs Exercises With Images

This list will show you 20+ effective ab exercises using dumbbells with images to increase resistance and intensity.

Adding dumbbells to standard bodyweight moves recruits more muscle fibers, challenging your abs to new levels. Dumbbells can be used for weighted crunches, sit-ups, oblique twists, and chop exercises.

Using dumbbells for ab training builds serious core strength and muscular endurance. It also enhances definition by working the muscles more vigorously and deeply.

1. Dumbbell Russian Twist

The Dumbbell Russian twist engages your core and strengthens your abs, oblique muscles, and lower back.

This exercise helps to tone and trim your waist. It also helps to improve your balance, stability, and posture.

A more advanced way to perform the Russian twist is to raise your feet slightly off the floor.

2. Dumbbell Side Bend

In addition to strengthening the obliques, the dumbbell side bend is effective at improving spinal mobility and helping to develop a strong core.

It is a simple core exercise that you can practice at home. If you are a beginner, you can practice the movement with your bodyweight alone.

3. Hanging Knee Raise With Dumbbell

The hanging knee raise is one of the great dumbbell abs exercises for isolating the abdominal muscles, building strength in the hip flexors, and developing the six-pack.

Hanging knee raises are a lower abs exercise consisting of lifting and lowering your knees to your chest while hanging on a pull-up bar.

A 2014 study demonstrated that leg raises produce an impressive level of muscle activation, with over 130% maximum voluntary contraction (MVC) in the rectus abdominis (the “six-pack” muscles) and 88% MVC in the external obliques.

4. Dumbbell V-Up

The Dumbbell V-Up, also known as a jackknife, is a full-body move that works your core, legs, back, and shoulders.

The exercise is designed to work the obliques and abs simultaneously, including the lower and upper abs muscles.

5. Dumbbell Swing

The Dumbbell Swing is a dynamic and powerful exercise that primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back, but also engages the core and shoulders.

It’s a variation of the traditional kettlebell swing, adapted for use with a dumbbell.

6. Dumbbell Crunch

The crunch motion occurs in the upper spine, and your shoulders rise a few inches off the floor. 

Your lower back remains in contact with the floor, and the hips have no motion. It mainly targets the upper abs.

7. Reverse Dumbbell Wood Chop

The low-to-high dumbbell woodchop is also known as the dumbbell down-up twist. It can help you lose weight and burn calories.

It is a variation of the wood chop that is used to strengthen the core muscles, especially the obliques.

8. Dumbbell Twist

The Dumbbell twist is an isolation exercise that works the oblique muscles of the core.

Use it to strengthen your body’s twisting movement pattern.

It is a great idea to stop halfway through some reps, hold the stirrup, and try to resist the twisting force.

9. Dumbbell Lunges With Twist

Dumbbell Lunges with Twist is an excellent exercise to build thigh muscles, glutes, abs, and obliques.

However, this exercise requires good balance, so if you have issues keeping your balance, start off by doing the lunges twist exercise without weights. This will help you learn the proper form.

Conclusion

With over 125 dumbbell exercises covered, there are many ways to build, strengthen, and challenge every muscle group.

The range is extensive, from classic dumbbell presses to unique variations like the single-arm row and goblet squat.

With this diverse collection of dumbbell exercises extending beyond the basic routines, your whole body will experience unparalleled strength, size, and definition development.

Select your favorite dumbbell moves from the list and prepare to see significant improvements in your muscularity, power, and athletic performance.

Whether you want to grow your chest, sculpt your shoulders, or shape your arms, these essential dumbbell exercises have you covered.

Bookmark this reference guide for future use.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.