Dumbbell exercises
57 exercises in our library need nothing more than dumbbells (plus a bench for some). They're grouped below by the main muscle group they train. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 38 · Intermediate 17 · Advanced 2.
By muscle group
Glutes (12 exercises)
- Dumbbell Frog Pump Beginner
- Dumbbell Glute Bridge Beginner
- Dumbbell Goblet Squat Beginner
- Dumbbell Lunge Beginner
- Dumbbell Reverse Lunge Beginner
- Dumbbell Step-Up Beginner
- Bulgarian Split Squat Intermediate
- Dumbbell Split Squat Intermediate
- Dumbbell Squat Intermediate
- Dumbbell Walking Lunge Intermediate
- Sumo Dumbbell Squat Intermediate
- Single-Leg Dumbbell Hip Thrust Advanced
Quads (1 exercise)
- Sumo Dumbbell Squat Intermediate
Back (7 exercises)
- Chest-Supported Dumbbell Row Beginner
- Dumbbell Shrug Beginner
- One-Arm Dumbbell Row Beginner
- Prone Y Raise Beginner
- Dumbbell Bent-Over Row Intermediate
- Dumbbell Pullover Intermediate
- Renegade Row Intermediate
Shoulders (10 exercises)
- Bent-Over Dumbbell Reverse Fly Beginner
- Chest-Supported Dumbbell Reverse Fly Beginner
- Dumbbell Front Raise Beginner
- Dumbbell Lateral Raise Beginner
- Incline Dumbbell Bench Press Beginner
- Seated Dumbbell Front Raise Beginner
- Seated Dumbbell Lateral Raise Beginner
- Seated Dumbbell Shoulder Press Beginner
- Arnold Press Intermediate
- Dumbbell Upright Row Intermediate
Chest (5 exercises)
- Decline Dumbbell Bench Press Beginner
- Dumbbell Bench Press Beginner
- Dumbbell Fly Beginner
- Incline Dumbbell Fly Beginner
- Dumbbell Floor Press Intermediate
Triceps (4 exercises)
- Dumbbell Triceps Kickback Beginner
- Overhead Dumbbell Triceps Extension Beginner
- Seated Dumbbell Overhead Triceps Extension Beginner
- Dumbbell Skull Crusher Intermediate
Hamstrings (3 exercises)
- Dumbbell Romanian Deadlift Beginner
- Dumbbell Deadlift Intermediate
- Single-Leg Romanian Deadlift Intermediate
Biceps (8 exercises)
- Concentration Curl Beginner
- Dumbbell Biceps Curl Beginner
- Hammer Curl Beginner
- Preacher Dumbbell Biceps Curl Beginner
- Reverse Dumbbell Biceps Curl Beginner
- Reverse-Grip Dumbbell Concentration Curl Beginner
- Spider Dumbbell Biceps Curl Beginner
- Incline Dumbbell Curl Intermediate
Calves (2 exercises)
- Dumbbell Calf Raise Beginner
- Single-Leg Dumbbell Calf Raise Intermediate
Forearms (2 exercises)
- Farmer's Carry Beginner
- Seated Dumbbell Wrist Curl Beginner
Obliques (1 exercise)
- Dumbbell Side Bend Beginner
Power & plyometrics (2 exercises)
- Dumbbell Push Press Intermediate
- Dumbbell Snatch Advanced
Holds (1 exercise)
- Dumbbell Around the World Beginner
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Exercises by equipment
Bodyweight · Barbell · Kettlebell · Cables · Machines · Smith machine · Resistance bands
By muscle
Glutes · Quads · Back · Shoulders · Chest · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Forearms · Obliques
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)