Dumbbell exercises

Animated demos, muscles worked, and step-by-step form for every move.

Alternate Hammer Curl

Biceps

Alternate Incline Dumbbell Curl

Biceps

Alternating Deltoid Raise

Shoulders

Arnold Dumbbell Press

Shoulders

Around The Worlds

Chest

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Shoulders

Bent Over Two-Dumbbell Row

Middle Back

Bent Over Two-Dumbbell Row With Palms In

Middle Back

Bent-Arm Dumbbell Pullover

Chest

Calf Raise On A Dumbbell

Calves

Close-Grip Dumbbell Press

Triceps

Concentration Curls

Biceps

Cross Body Hammer Curl

Biceps

Cuban Press

Shoulders

Decline Dumbbell Bench Press

Chest

Decline Dumbbell Flyes

Chest

Decline Dumbbell Triceps Extension

Triceps

Dumbbell Alternate Bicep Curl

Biceps

Dumbbell Bench Press

Chest

Dumbbell Bench Press with Neutral Grip

Chest

Dumbbell Bicep Curl

Biceps

Dumbbell Clean

Hamstrings

Dumbbell Floor Press

Triceps

Dumbbell Flyes

Chest

Dumbbell Incline Row

Middle Back

Dumbbell Incline Shoulder Raise

Shoulders

Dumbbell Lunges

Quads

Dumbbell Lying One-Arm Rear Lateral Raise

Shoulders

Dumbbell Lying Pronation

Forearms

Dumbbell Lying Rear Lateral Raise

Shoulders

Dumbbell Lying Supination

Forearms

Dumbbell One-Arm Shoulder Press

Shoulders

Dumbbell One-Arm Triceps Extension

Triceps

Dumbbell One-Arm Upright Row

Shoulders

Dumbbell Prone Incline Curl

Biceps

Dumbbell Raise

Shoulders

Dumbbell Rear Lunge

Quads

Dumbbell Scaption

Shoulders

Dumbbell Seated Box Jump

Quads

Dumbbell Seated One-Leg Calf Raise

Calves

Dumbbell Shoulder Press

Shoulders

Dumbbell Shrug

Traps

Dumbbell Side Bend

Abs

Dumbbell Squat

Quads

Dumbbell Squat To A Bench

Quads

Dumbbell Step Ups

Quads

Dumbbell Tricep Extension -Pronated Grip

Triceps

External Rotation

Shoulders

Flexor Incline Dumbbell Curls

Biceps

Front Dumbbell Raise

Shoulders

Front Incline Dumbbell Raise

Shoulders

Front Two-Dumbbell Raise

Shoulders

Hammer Curls

Biceps

Hammer Grip Incline DB Bench Press

Chest

Incline Dumbbell Bench With Palms Facing In

Chest

Incline Dumbbell Curl

Biceps

Incline Dumbbell Flyes

Chest

Incline Dumbbell Flyes - With A Twist

Chest

Incline Dumbbell Press

Chest

Incline Hammer Curls

Biceps

Incline Inner Biceps Curl

Biceps

Lying Dumbbell Tricep Extension

Triceps

Lying One-Arm Lateral Raise

Shoulders

Lying Rear Delt Raise

Shoulders

Lying Supine Dumbbell Curl

Biceps

Middle Back Shrug

Middle Back

One Arm Dumbbell Bench Press

Chest

One Arm Dumbbell Preacher Curl

Biceps

One Arm Pronated Dumbbell Triceps Extension

Triceps

One Arm Supinated Dumbbell Triceps Extension

Triceps

One-Arm Dumbbell Row

Middle Back

One-Arm Flat Bench Dumbbell Flye

Chest

One-Arm Incline Lateral Raise

Shoulders

One-Arm Side Laterals

Shoulders

Palms-Down Dumbbell Wrist Curl Over A Bench

Forearms

Palms-Up Dumbbell Wrist Curl Over A Bench

Forearms

Plie Dumbbell Squat

Quads

Power Partials

Shoulders

Preacher Hammer Dumbbell Curl

Biceps

Reverse Flyes

Shoulders

Reverse Flyes With External Rotation

Shoulders

Seated Bent-Over One-Arm Dumbbell Triceps Extension

Triceps

Seated Bent-Over Rear Delt Raise

Shoulders

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Triceps

Seated Dumbbell Curl

Biceps

Seated Dumbbell Inner Biceps Curl

Biceps

Seated Dumbbell Palms-Down Wrist Curl

Forearms

Seated Dumbbell Palms-Up Wrist Curl

Forearms

Seated Dumbbell Press

Shoulders

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Forearms

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Forearms

Seated Side Lateral Raise

Shoulders

Seated Triceps Press

Triceps

See-Saw Press (Alternating Side Press)

Shoulders

Side Lateral Raise

Shoulders

Side Laterals to Front Raise

Shoulders

Single Dumbbell Raise

Shoulders

Spell Caster

Abs

Split Squat with Dumbbells

Quads

Standing Alternating Dumbbell Press

Shoulders

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Triceps

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Triceps

Standing Concentration Curl

Biceps

Standing Dumbbell Calf Raise

Calves

Standing Dumbbell Press

Shoulders

Standing Dumbbell Reverse Curl

Biceps

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Shoulders

Standing Dumbbell Triceps Extension

Triceps

Standing Dumbbell Upright Row

Traps

Standing Inner-Biceps Curl

Biceps

Standing One-Arm Dumbbell Curl Over Incline Bench

Biceps

Standing One-Arm Dumbbell Triceps Extension

Triceps

Standing Palm-In One-Arm Dumbbell Press

Shoulders

Standing Palms-In Dumbbell Press

Shoulders

Stiff-Legged Dumbbell Deadlift

Hamstrings

Straight-Arm Dumbbell Pullover

Chest

Tate Press

Triceps

Tricep Dumbbell Kickback

Triceps

Two-Arm Dumbbell Preacher Curl

Biceps

Vertical Swing

Hamstrings

Zottman Curl

Biceps

Zottman Preacher Curl

Biceps