Dumbbell exercises

Tips

• When the jump to the next dumbbell is too big, add reps first with double progression before moving up.
• Use unilateral exercises like single-arm rows and split squats to catch and fix side-to-side differences.
• For heavy presses, kick the dumbbells up off your knees as you lie back rather than lifting them from the floor.

Dumbbell exercises for biceps

• Alternate Hammer Curl
• Alternate Incline Dumbbell Curl
• Concentration Curls
• Cross Body Hammer Curl
• Dumbbell Alternate Bicep Curl
• Dumbbell Bicep Curl
• Flexor Incline Dumbbell Curls
• Hammer Curls
• Incline Dumbbell Curl
• Incline Hammer Curls
• Incline Inner Biceps Curl
• Lying Supine Dumbbell Curl

Dumbbell exercises for calves

• Dumbbell Seated One-Leg Calf Raise
• Calf Raise On A Dumbbell
• Standing Dumbbell Calf Raise

Dumbbell exercises for chest

• Decline Dumbbell Bench Press
• Decline Dumbbell Flyes
• Dumbbell Bench Press
• Dumbbell Bench Press with Neutral Grip
• Dumbbell Flyes
• Hammer Grip Incline DB Bench Press
• Incline Dumbbell Bench With Palms Facing In
• Incline Dumbbell Flyes
• Incline Dumbbell Flyes - With A Twist
• Incline Dumbbell Press
• One Arm Dumbbell Bench Press
• One-Arm Flat Bench Dumbbell Flye

Dumbbell exercises for forearms

• Palms-Down Dumbbell Wrist Curl Over A Bench
• Palms-Up Dumbbell Wrist Curl Over A Bench
• Seated Dumbbell Palms-Down Wrist Curl
• Seated Dumbbell Palms-Up Wrist Curl
• Seated One-Arm Dumbbell Palms-Up Wrist Curl
• Dumbbell Lying Pronation
• Dumbbell Lying Supination
• Seated One-Arm Dumbbell Palms-Down Wrist Curl

Dumbbell exercises for hamstrings

• Stiff-Legged Dumbbell Deadlift
• Vertical Swing
• Dumbbell Clean

Dumbbell exercises for lats

• Bent Over Two-Dumbbell Row
• Bent Over Two-Dumbbell Row With Palms In
• Dumbbell Incline Row
• One-Arm Dumbbell Row
• Middle Back Shrug

Dumbbell exercises for quads

• Dumbbell Lunges
• Dumbbell Squat
• Plie Dumbbell Squat
• Split Squat with Dumbbells
• Dumbbell Rear Lunge
• Dumbbell Seated Box Jump
• Dumbbell Squat To A Bench
• Dumbbell Step Ups

Dumbbell exercises for shoulders

• Alternating Deltoid Raise
• Bent Over Dumbbell Rear Delt Raise With Head On Bench
• Dumbbell Incline Shoulder Raise
• Dumbbell Raise
• Dumbbell Scaption
• External Rotation
• Front Dumbbell Raise
• Front Incline Dumbbell Raise
• Front Two-Dumbbell Raise
• One-Arm Incline Lateral Raise
• One-Arm Side Laterals
• Power Partials

Dumbbell exercises for traps

• Bent Over Two-Dumbbell Row
• Bent Over Two-Dumbbell Row With Palms In
• Dumbbell Incline Row
• Dumbbell Shrug
• One-Arm Dumbbell Row
• Standing Dumbbell Upright Row
• Middle Back Shrug

Dumbbell exercises for triceps

• Close-Grip Dumbbell Press
• Decline Dumbbell Triceps Extension
• Dumbbell Tricep Extension -Pronated Grip
• One Arm Pronated Dumbbell Triceps Extension
• One Arm Supinated Dumbbell Triceps Extension
• Seated Bent-Over One-Arm Dumbbell Triceps Extension
• Seated Triceps Press
• Standing Bent-Over One-Arm Dumbbell Triceps Extension
• Standing Bent-Over Two-Arm Dumbbell Triceps Extension
• Standing Dumbbell Triceps Extension
• Standing One-Arm Dumbbell Triceps Extension
• Tricep Dumbbell Kickback