By muscle
| Muscle | Exercises | |
|---|---|---|
| shoulders | 36 | All shoulders exercises → |
| biceps | 24 | All biceps exercises → |
| triceps | 17 | All triceps exercises → |
| chest | 15 | All chest exercises → |
| quads | 8 | All quads exercises → |
| forearms | 8 | All forearms exercises → |
| middle back | 5 | All middle back exercises → |
| calves | 3 | All calves exercises → |
| hamstrings | 3 | All hamstrings exercises → |
| traps | 2 | All traps exercises → |
| abs | 2 | All abs exercises → |
Dumbbell workout routines
Dumbbell chest workout 12 exercises · sets and reps included Dumbbell shoulders workout 32 exercises · sets and reps included Dumbbell arms workout 40 exercises · sets and reps included Dumbbell legs workout 13 exercises · sets and reps included
Common questions
How many exercises can you do with dumbbell?
123 in this catalogue, covering 11 different primary muscles. 84 are beginner-rated and 45 are compound movements.
Can you build a full-body workout with only dumbbell?
Yes. Dumbbell covers 11 primary muscles here — including shoulders, biceps, triceps, chest — which is enough for a complete full-body rotation without any other equipment.
What is the best dumbbell exercise for beginners?
Bent Over Two-Dumbbell Row is a reasonable first pick — beginner-rated, compound, and it carries over to most other dumbbell movements.
All 123 dumbbell exercises
Alternate Hammer Curl biceps · beginner Alternate Incline Dumbbell Curl biceps · beginner Alternating Deltoid Raise shoulders · beginner Arnold Dumbbell Press shoulders · intermediate Around The Worlds chest · intermediate Bent-Arm Dumbbell Pullover chest · intermediate Bent Over Dumbbell Rear Delt Raise With Head On Bench shoulders · beginner Bent Over Two-Dumbbell Row middle back · beginner Bent Over Two-Dumbbell Row With Palms In middle back · beginner Calf Raise On A Dumbbell calves · intermediate Close-Grip Dumbbell Press triceps · beginner Concentration Curls biceps · beginner Cross Body Hammer Curl biceps · beginner Cuban Press shoulders · intermediate Decline Dumbbell Bench Press chest · beginner Decline Dumbbell Flyes chest · beginner Decline Dumbbell Triceps Extension triceps · beginner Dumbbell Alternate Bicep Curl biceps · beginner Dumbbell Bench Press chest · beginner Dumbbell Bench Press with Neutral Grip chest · beginner Dumbbell Bicep Curl biceps · beginner Dumbbell Clean hamstrings · intermediate Dumbbell Floor Press triceps · intermediate Dumbbell Flyes chest · beginner Dumbbell Incline Row middle back · beginner Dumbbell Incline Shoulder Raise shoulders · beginner Dumbbell Lunges quads · beginner Dumbbell Lying One-Arm Rear Lateral Raise shoulders · intermediate Dumbbell Lying Pronation forearms · intermediate Dumbbell Lying Rear Lateral Raise shoulders · intermediate Dumbbell Lying Supination forearms · intermediate Dumbbell One-Arm Shoulder Press shoulders · intermediate Dumbbell One-Arm Triceps Extension triceps · intermediate Dumbbell One-Arm Upright Row shoulders · intermediate Dumbbell Prone Incline Curl biceps · intermediate Dumbbell Raise shoulders · beginner Dumbbell Rear Lunge quads · intermediate Dumbbell Scaption shoulders · beginner Dumbbell Seated Box Jump quads · intermediate Dumbbell Seated One-Leg Calf Raise calves · beginner Dumbbell Shoulder Press shoulders · intermediate Dumbbell Shrug traps · beginner Dumbbell Side Bend abs · beginner Dumbbell Squat quads · beginner Dumbbell Squat To A Bench quads · intermediate Dumbbell Step Ups quads · intermediate Dumbbell Tricep Extension -Pronated Grip triceps · beginner External Rotation shoulders · beginner Flexor Incline Dumbbell Curls biceps · beginner Front Dumbbell Raise shoulders · beginner Front Incline Dumbbell Raise shoulders · beginner Front Two-Dumbbell Raise shoulders · beginner Hammer Curls biceps · beginner Hammer Grip Incline DB Bench Press chest · beginner Incline Dumbbell Bench With Palms Facing In chest · beginner Incline Dumbbell Curl biceps · beginner Incline Dumbbell Flyes chest · beginner Incline Dumbbell Flyes - With A Twist chest · beginner Incline Dumbbell Press chest · beginner Incline Hammer Curls biceps · beginner Incline Inner Biceps Curl biceps · beginner Iron Cross shoulders · intermediate Lying Dumbbell Tricep Extension triceps · intermediate Lying One-Arm Lateral Raise shoulders · intermediate Lying Rear Delt Raise shoulders · intermediate Lying Supine Dumbbell Curl biceps · beginner Middle Back Shrug middle back · intermediate One-Arm Dumbbell Row middle back · beginner One-Arm Flat Bench Dumbbell Flye chest · beginner One-Arm Incline Lateral Raise shoulders · beginner One-Arm Side Laterals shoulders · beginner One Arm Dumbbell Bench Press chest · beginner One Arm Dumbbell Preacher Curl biceps · beginner One Arm Pronated Dumbbell Triceps Extension triceps · beginner One Arm Supinated Dumbbell Triceps Extension triceps · beginner Palms-Down Dumbbell Wrist Curl Over A Bench forearms · beginner Palms-Up Dumbbell Wrist Curl Over A Bench forearms · beginner Plie Dumbbell Squat quads · beginner Power Partials shoulders · beginner Preacher Hammer Dumbbell Curl biceps · beginner Reverse Flyes shoulders · beginner Reverse Flyes With External Rotation shoulders · intermediate Seated Bent-Over One-Arm Dumbbell Triceps Extension triceps · beginner Seated Bent-Over Rear Delt Raise shoulders · intermediate Seated Bent-Over Two-Arm Dumbbell Triceps Extension triceps · intermediate Seated Dumbbell Curl biceps · beginner Seated Dumbbell Inner Biceps Curl biceps · beginner Seated Dumbbell Palms-Down Wrist Curl forearms · beginner Seated Dumbbell Palms-Up Wrist Curl forearms · beginner Seated Dumbbell Press shoulders · beginner Seated One-Arm Dumbbell Palms-Down Wrist Curl forearms · intermediate Seated One-Arm Dumbbell Palms-Up Wrist Curl forearms · beginner Seated Side Lateral Raise shoulders · beginner Seated Triceps Press triceps · beginner See-Saw Press (Alternating Side Press) shoulders · intermediate Side Lateral Raise shoulders · beginner Side Laterals to Front Raise shoulders · beginner Single Dumbbell Raise shoulders · beginner Spell Caster abs · beginner Split Squat with Dumbbells quads · beginner Standing Alternating Dumbbell Press shoulders · beginner Standing Bent-Over One-Arm Dumbbell Triceps Extension triceps · beginner Standing Bent-Over Two-Arm Dumbbell Triceps Extension triceps · beginner Standing Concentration Curl biceps · beginner Standing Dumbbell Calf Raise calves · intermediate Standing Dumbbell Press shoulders · beginner Standing Dumbbell Reverse Curl biceps · intermediate Standing Dumbbell Straight-Arm Front Delt Raise Above Head shoulders · intermediate Standing Dumbbell Triceps Extension triceps · beginner Standing Dumbbell Upright Row traps · beginner Standing Inner-Biceps Curl biceps · intermediate Standing One-Arm Dumbbell Curl Over Incline Bench biceps · beginner Standing One-Arm Dumbbell Triceps Extension triceps · beginner Standing Palm-In One-Arm Dumbbell Press shoulders · beginner Standing Palms-In Dumbbell Press shoulders · intermediate Stiff-Legged Dumbbell Deadlift hamstrings · beginner Straight-Arm Dumbbell Pullover chest · intermediate Tate Press triceps · intermediate Tricep Dumbbell Kickback triceps · beginner Two-Arm Dumbbell Preacher Curl biceps · beginner Vertical Swing hamstrings · beginner Zottman Curl biceps · intermediate Zottman Preacher Curl biceps · intermediate
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