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Dumbbell exercises

Versatile unilateral work that fixes imbalances and fits any gym or home setup.

148 exercises

Alternate Hammer Curl

Alternate Hammer CurlBiceps

Alternate Incline Dumbbell Curl

Alternate Incline Dumbbell CurlBiceps

Alternating Deltoid Raise

Alternating Deltoid RaiseShoulders

Arnold Dumbbell Press

Arnold Dumbbell PressShoulders

Around The Worlds

Around The WorldsChest

Bench Press

Bench PressChest

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Dumbbell Rear Delt Raise With Head On BenchShoulders

Bent Over Two-Dumbbell Row

Bent Over Two-Dumbbell RowBack

Bent Over Two-Dumbbell Row With Palms In

Bent Over Two-Dumbbell Row With Palms InBack

Bent-Arm Dumbbell Pullover

Bent-Arm Dumbbell PulloverChest

Calf Raise On A Dumbbell

Calf Raise On A DumbbellCalves

Clean

Clean and Jerk

Clean and JerkFull body

Close-Grip Dumbbell Press

Close-Grip Dumbbell PressTriceps

Concentration Curls

Concentration CurlsBiceps

Cross Body Hammer Curl

Cross Body Hammer CurlBiceps

Cuban Press

Cuban PressShoulders

Deadlift

DeadliftFull body

Decline Dumbbell Bench Press

Decline Dumbbell Bench PressChest

Decline Dumbbell Flyes

Decline Dumbbell FlyesChest

Decline Dumbbell Triceps Extension

Decline Dumbbell Triceps ExtensionTriceps

Dumbbell Alternate Bicep Curl

Dumbbell Alternate Bicep CurlBiceps

Dumbbell Bench Press

Dumbbell Bench PressChest

Dumbbell Bench Press with Neutral Grip

Dumbbell Bench Press with Neutral GripChest

Dumbbell Bicep Curl

Dumbbell Bicep CurlBiceps

Dumbbell Clean

Dumbbell CleanHamstrings

Dumbbell Floor Press

Dumbbell Floor PressTriceps

Dumbbell Flyes

Dumbbell FlyesChest

Dumbbell Incline Row

Dumbbell Incline RowBack

Dumbbell Incline Shoulder Raise

Dumbbell Incline Shoulder RaiseShoulders

Dumbbell Lunges

Dumbbell LungesQuads

Dumbbell Lying One-Arm Rear Lateral Raise

Dumbbell Lying One-Arm Rear Lateral RaiseShoulders

Dumbbell Lying Pronation

Dumbbell Lying PronationForearms

Dumbbell Lying Rear Lateral Raise

Dumbbell Lying Rear Lateral RaiseShoulders

Dumbbell Lying Supination

Dumbbell Lying SupinationForearms

Dumbbell One-Arm Shoulder Press

Dumbbell One-Arm Shoulder PressShoulders

Dumbbell One-Arm Triceps Extension

Dumbbell One-Arm Triceps ExtensionTriceps

Dumbbell One-Arm Upright Row

Dumbbell One-Arm Upright RowShoulders

Dumbbell Prone Incline Curl

Dumbbell Prone Incline CurlBiceps

Dumbbell Raise

Dumbbell RaiseShoulders

Dumbbell Rear Lunge

Dumbbell Rear LungeQuads

Dumbbell Scaption

Dumbbell ScaptionShoulders

Dumbbell Seated Box Jump

Dumbbell Seated Box JumpQuads

Dumbbell Seated One-Leg Calf Raise

Dumbbell Seated One-Leg Calf RaiseCalves

Dumbbell Shoulder Press

Dumbbell Shoulder PressShoulders

Dumbbell Shrug

Dumbbell ShrugBack

Dumbbell Side Bend

Dumbbell Side BendAbs

Dumbbell Squat

Dumbbell SquatQuads

Dumbbell Squat To A Bench

Dumbbell Squat To A BenchQuads

Dumbbell Step Ups

Dumbbell Step UpsQuads

Dumbbell Tricep Extension -Pronated Grip

Dumbbell Tricep Extension -Pronated GripTriceps

External Rotation

External RotationShoulders

Farmers Carry

Farmers CarryFull body

Flexor Incline Dumbbell Curls

Flexor Incline Dumbbell CurlsBiceps

Front Dumbbell Raise

Front Dumbbell RaiseShoulders

Front Incline Dumbbell Raise

Front Incline Dumbbell RaiseShoulders

Front Squat

Front SquatLegs

Front Two-Dumbbell Raise

Front Two-Dumbbell RaiseShoulders

Hammer Curls

Hammer CurlsBiceps

Hammer Grip Incline DB Bench Press

Hammer Grip Incline DB Bench PressChest

Hang Clean

Hang CleanFull body

Hang Snatch

Hang SnatchFull body

Incline Dumbbell Bench With Palms Facing In

Incline Dumbbell Bench With Palms Facing InChest

Incline Dumbbell Curl

Incline Dumbbell CurlBiceps

Incline Dumbbell Flyes

Incline Dumbbell FlyesChest

Incline Dumbbell Flyes - With A Twist

Incline Dumbbell Flyes - With A TwistChest

Incline Dumbbell Press

Incline Dumbbell PressChest

Incline Hammer Curls

Incline Hammer CurlsBiceps

Incline Inner Biceps Curl

Incline Inner Biceps CurlBiceps

Iron Cross

Iron CrossShoulders

Lying Dumbbell Tricep Extension

Lying Dumbbell Tricep ExtensionTriceps

Lying One-Arm Lateral Raise

Lying One-Arm Lateral RaiseShoulders

Lying Rear Delt Raise

Lying Rear Delt RaiseShoulders

Lying Supine Dumbbell Curl

Lying Supine Dumbbell CurlBiceps

Middle Back Shrug

Middle Back ShrugBack

One Arm Dumbbell Bench Press

One Arm Dumbbell Bench PressChest

One Arm Dumbbell Preacher Curl

One Arm Dumbbell Preacher CurlBiceps

One Arm Pronated Dumbbell Triceps Extension

One Arm Pronated Dumbbell Triceps ExtensionTriceps

One Arm Supinated Dumbbell Triceps Extension

One Arm Supinated Dumbbell Triceps ExtensionTriceps

One-Arm Dumbbell Row

One-Arm Dumbbell RowBack

One-Arm Flat Bench Dumbbell Flye

One-Arm Flat Bench Dumbbell FlyeChest

One-Arm Incline Lateral Raise

One-Arm Incline Lateral RaiseShoulders

One-Arm Side Laterals

One-Arm Side LateralsShoulders

Overhead Squat

Overhead SquatFull body

Palms-Down Dumbbell Wrist Curl Over A Bench

Palms-Down Dumbbell Wrist Curl Over A BenchForearms

Palms-Up Dumbbell Wrist Curl Over A Bench

Palms-Up Dumbbell Wrist Curl Over A BenchForearms

Plie Dumbbell Squat

Plie Dumbbell SquatQuads

Power Clean

Power CleanFull body

Power Partials

Power PartialsShoulders

Power Snatch

Power SnatchFull body

Preacher Hammer Dumbbell Curl

Preacher Hammer Dumbbell CurlBiceps

Push Press

Push PressFull body

Reverse Flyes

Reverse FlyesShoulders

Reverse Flyes With External Rotation

Reverse Flyes With External RotationShoulders

Seated Bent-Over One-Arm Dumbbell Triceps Extension

Seated Bent-Over One-Arm Dumbbell Triceps ExtensionTriceps

Seated Bent-Over Rear Delt Raise

Seated Bent-Over Rear Delt RaiseShoulders

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionTriceps

Seated Dumbbell Curl

Seated Dumbbell CurlBiceps

Seated Dumbbell Inner Biceps Curl

Seated Dumbbell Inner Biceps CurlBiceps

Seated Dumbbell Palms-Down Wrist Curl

Seated Dumbbell Palms-Down Wrist CurlForearms

Seated Dumbbell Palms-Up Wrist Curl

Seated Dumbbell Palms-Up Wrist CurlForearms

Seated Dumbbell Press

Seated Dumbbell PressShoulders

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Seated One-Arm Dumbbell Palms-Down Wrist CurlForearms

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Seated One-Arm Dumbbell Palms-Up Wrist CurlForearms

Seated Side Lateral Raise

Seated Side Lateral RaiseShoulders

Seated Triceps Press

Seated Triceps PressTriceps

See-Saw Press (Alternating Side Press)

See-Saw Press (Alternating Side Press)Shoulders

Shoulder Press

Shoulder PressShoulders

Side Lateral Raise

Side Lateral RaiseShoulders

Side Laterals to Front Raise

Side Laterals to Front RaiseShoulders

Single Dumbbell Raise

Single Dumbbell RaiseShoulders

Snatch

SnatchFull body

Snatch Balance

Snatch BalanceFull body

Spell Caster

Spell CasterAbs

Split Squat with Dumbbells

Split Squat with DumbbellsQuads

Standing Alternating Dumbbell Press

Standing Alternating Dumbbell PressShoulders

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Standing Bent-Over One-Arm Dumbbell Triceps ExtensionTriceps

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Standing Bent-Over Two-Arm Dumbbell Triceps ExtensionTriceps

Standing Concentration Curl

Standing Concentration CurlBiceps

Standing Dumbbell Calf Raise

Standing Dumbbell Calf RaiseCalves

Standing Dumbbell Press

Standing Dumbbell PressShoulders

Standing Dumbbell Reverse Curl

Standing Dumbbell Reverse CurlBiceps

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Standing Dumbbell Straight-Arm Front Delt Raise Above HeadShoulders

Standing Dumbbell Triceps Extension

Standing Dumbbell Triceps ExtensionTriceps

Standing Dumbbell Upright Row

Standing Dumbbell Upright RowBack

Standing Inner-Biceps Curl

Standing Inner-Biceps CurlBiceps

Standing One-Arm Dumbbell Curl Over Incline Bench

Standing One-Arm Dumbbell Curl Over Incline BenchBiceps

Standing One-Arm Dumbbell Triceps Extension

Standing One-Arm Dumbbell Triceps ExtensionTriceps

Standing Palm-In One-Arm Dumbbell Press

Standing Palm-In One-Arm Dumbbell PressShoulders

Standing Palms-In Dumbbell Press

Standing Palms-In Dumbbell PressShoulders

Stiff-Legged Dumbbell Deadlift

Stiff-Legged Dumbbell DeadliftHamstrings

Straight-Arm Dumbbell Pullover

Straight-Arm Dumbbell PulloverChest

Tate Press

Tate PressTriceps

Tricep Dumbbell Kickback

Tricep Dumbbell KickbackTriceps

Two-Arm Dumbbell Preacher Curl

Two-Arm Dumbbell Preacher CurlBiceps

Vertical Swing

Vertical SwingHamstrings

Walking Lunge

Walking LungeLegs

Zottman Curl

Zottman CurlBiceps

Zottman Preacher Curl

Zottman Preacher CurlBiceps

Clean and Push JerkFull body

Front Rack LungeLegs

Hang Clean and Push JerkFull body

Hang Power CleanFull body

Hang Power SnatchFull body

Power Clean and Split JerkFull body

Push JerkFull body

Sots PressFull body

ThrusterFull body

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