133 Dumbbell Exercises
Every Dumbbell exercise in Planfit, each with a form guide and video.
Ordered by how popular each exercise is in Planfit
Top 10
- 1
Bent Over Lateral Raise
It's one of the best workouts that targets the hind part of the shoulder.
IntermediateShoulder - 2
Dumbbell Bench Press
Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!
BeginnerChestFlat Bench - 3
Dumbbell Bicep Curl
If you turn your wrist outwardas when pulling up the weight, you may contract your biceps further.
BeginnerBiceps - 4
Dumbbell Deadlift
Deadlift is usually done with heavy weight, but if you have a low level of muscle strength or wish to train with high repetition of low weight, workout with dumbbells!
BeginnerBack - 5
Dumbbell Fly
By changing the angle of your arm, you can target upper, lower and middle part of your chest.
AdvancedChestFlat Bench - 6
Dumbbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the stimulation on the front shoulder while exercising!
BeginnerShoulder - 7
Dumbbell Hammer Curl
It's a workout for your biceps. With this workout you can develop the outer part of your biceps, as well as the forearms
BeginnerBiceps - 8
Dumbbell Lateral Raise
This is a workout that targets the sides of your shoulders. By working on the sides of your shoulders, you can achieve a wider frame of your upper body.
BeginnerShoulder - 9
Dumbbell Lunge
This is the most commonly known lower body workout alongside with squats. You can target glutes and thigh muscles directly with this workout. It is also excellent for developing coordination of lower body muscles!
BeginnerLeg - 10
Dumbbell Row
Dumbbells have a wider range of movement than barbells, so they are more effective in developing muscle nerves and can make your back muscles look great!
BeginnerBack
Ranked 11–133
- 11
Dumbbell Shoulder Press
Dumbell workouts are good for developing balanecd shoulders, as you need to control the shoulders moving back and forth and the arms moving left and right in order to cover the wide range of movement.
BeginnerShoulder - 12
Dumbbell Stiff Leg Deadlift
It's one of the best workouts that can help with a round butt!
BeginnerLeg - 13
Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting the dumbbell above your head. Be careful not to move your elbows during workout!
BeginnerTriceps - 14
Goblet Squat
Locate the dumbbells in front of your chest and perform squats. You can more easily understand the basic forms of squats with this workout.
BeginnerLeg - 15
Incline Dumbbell Bench Press
The range of movements that were hard to achieve using barbells can be done with dumbbells. Try exercising with dumbbells for more detailed stimulation!
BeginnerChestIncline Bench - 16
One Arm Dumbbell Row
It's a back workout that you can do anywhere with just a dumbbell. It's an exercise that involes movement of the entire back muscles.
BeginnerBack - 17
One Arm Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting dumbbells one by one. Be careful not to move your elbows!
BeginnerTriceps - 18
Arnold Press
It's a workout made by a man named Arnold that can develop shoulder muscles as a whole!
BeginnerShoulder - 19
Concentration Curl
The name was given to focus on raising the arm. It is a workout that targets the inner and upper biceps. It's a workout that can minimize arm rebound and shoulder joint movement!
BeginnerBicepsFlat Bench - 20
Dumbbell Bulgarian Split Squat
This workout requires you to elevate one foot while doing lunges. You can do it anywhere if there is a place you can put your foot up. As you focus on one leg, it's better for training your stability and balance.
BeginnerLegPower Rack - 21
Dumbbell One Leg Deadlift
It's a workout that focuses more on your hip and the back of the thigh.
BeginnerLeg - 22
Dumbbell Pullover
Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!
AdvancedChestFlat Bench - 23
Dumbbell Side Bend
It's a workout that targets your side muscles. It's a good workout for a toned side line!
BeginnerCore - 24
Dumbbell Squat
By using dumbells, this workout allows you to move more naturally than using barbells.
BeginnerLeg - 25
Dumbbell Sumo Squat
This workout targets front, back, left and right side of your thighs. All at once.
BeginnerLeg - 26
Dumbbell Wrist Curl
It is a workout that can strengthen the forearm muscle by bending the wrist. Low weight, high repetitive workout is more effective than heavy weight!
BeginnerFore arms - 27
Incline Dumbbell Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsIncline Bench - 28
Incline Dumbbell Fly
It's a Fly workout using dumbbells. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestIncline Bench - 29
Incline Dumbbell Hammer Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsIncline Bench - 30
Incline Dumbbell Rear Lateral Raise
It's a workout where you can feel the target to the inside of the rear delts rather than the bent over literal race. Make sure to fix your trap muscles before exercising!
AdvancedShoulderIncline Bench - 31
Incline Row
It's an effective workout to lose fats on your back and create a well-toned back muscles.
BeginnerBackIncline Bench - 32
Lying Dumbbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the dumbbells as a workout that contracts the triceps muscles while lying down. It's a workout that effectively gives you thick and toned arms!
AdvancedTricepsFlat Bench - 33
One Arm Dumbbell KickBack
It's an essential workout for men to make thick arms and for women to make toned arms!
BeginnerTriceps - 34
One Arm Dumbbell Lateral Raise
It's a workout that allows you to focus more on your shoulder muscles because it's done one by one!
BeginnerShoulder - 35
One Arm Dumbbell Shoulder Press
It is a workout that allows you to train your shoulders strongly through maximum contraction and relaxation while targeting each side!
AdvancedShoulder - 36
Close Grip Dumbbell Bench Press
The close-grip dumbbell bench press works your chest, triceps, and front shoulders. It targets your inner chest and triceps for balanced upper body strength.
AdvancedChestFlat Bench - 37
Decline Dumbbell Bench Press
The dumbbells have a wider range of motion than the barbells, so they can target the muscles in more detail!
AdvancedChestDecline Bench - 38
Dumbbell Around The World
This exercise works your shoulders through a wide range of motion to boost both stability and flexibility.
AdvancedShoulder - 39
Dumbbell Backward Lunge
Do a lunge holding dumbbells.
BeginnerLeg - 40
Dumbbell Behind Neck Press
It's a workout that can strengthen the back and side shoulder muscles using dumbbells!
AdvancedShoulder - 41
Dumbbell Drag Curl
Lift a dumbbell and perform a drag curl
BeginnerBiceps - 42
Dumbbell Hip Thrust
This is one of the best exercises to really work your glutes. Great for building strength and shaping your hips.
AdvancedLegFlat Bench - 43
Dumbbell Incline Triceps Extension
Use dumbbells to evenly strengthen your triceps
AdvancedTricepsIncline Bench - 44
Dumbbell Kickback
Kick back with a dumbbell
BeginnerTriceps - 45
Dumbbell Overhead Press
This basic shoulder press works your front and side delts while building upper body stability.
AdvancedShoulder - 46
Dumbbell Preacher Curl
Your elbows move, so you can lift the weight only with the strength of your arms, so you can focus on pure biceps target! You can workout with dumbbells, so you can take a stronger contraction!
AdvancedBicepsPreacher Curl Bench - 47
Dumbbell Reverse Curl
It's a workout that allows you to train your wrist and forearm muscles by changing only the palm direction from dumbbell bends!
AdvancedBiceps - 48
Dumbbell Russian Twist
Rotate your torso holding a dumbbell
IntermediateCore - 49
Dumbbell Shrug
It's a dumbbell trap workout. Pull your shoulders towards your ears to contract your trap muscles!
AdvancedShoulder - 50
Dumbbell Split Squat
Hold dumbbells and do squats.
BeginnerLeg - 51
Dumbbell Step Box Backward Lunge
It's a workout that allows you to focus on stretching muscles using a step box!
BeginnerLegStep Platforms - 52
Dumbbell Thruster
Please proceed with a weight that is not too heavy because the dumbbell is raised above your head. It's a very effective workout not only to improve your whole body strength but also to burn calories!
AdvancedCore - 53
Dumbbell Upright Row
It's a workout that targets the shoulder on the side. Raise your elbows first and let your hands follow you!
AdvancedShoulder - 54
Dumbbell Walking Lunge
Do lunges while walking with dumbbells
BeginnerLeg - 55
Dumbbell Wide Squat
Hold a dumbbell and squat with your legs wide apart
BeginnerLeg - 56
Dumbbell Zottman Curl
This exercise works your biceps as you lift the weight, then targets your forearms as you lower it with your palms facing down.
BeginnerBiceps - 57
Incline Close Grip Dumbbell Bench Press
The incline close-grip dumbbell bench press targets your upper chest and triceps. The narrow grip boosts triceps work and helps build upper body thickness.
AdvancedChestIncline Bench - 58
Incline Dumbbell Reverse Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
AdvancedBicepsIncline Bench - 59
Incline Dumbbell Y Raise
This Y-raise targets your upper back and shoulders.
AdvancedShoulderIncline Bench - 60
One Arm Dumbbell Bench Press
It is a chest workout that can increase concentration because it targets one side at a time. You can move one arm and put your hand on the chest muscle with one arm to feel the movement!
AdvancedChestFlat Bench - 61
One Arm Dumbbell Snatch
This exercise helps stabilize your core and improve overall balance. It’s great for strengthening your shoulders, back, lower back, and abs!
AdvancedCore - 62
Overhead Dumbbell Triceps Extension
Hold the dumbbell and extend your arms overhead.
BeginnerTriceps - 63
Renegade Row
Renigade Row is a combination of Plank and Dumbbell-Row. It can strengthen your arms, shoulders, and core muscles!
AdvancedBack - 64
Reverse Dumbbell Wrist Curl
It is a workout that can strengthen the forearm muscle by bending the wrist. Low weight, high repetitive workout is more effective than heavy weight!
IntermediateFore arms - 65
Ski Row
This full-body exercise works your shoulders, back, and legs.
AdvancedShoulderIncline Bench - 66
Straight Arm Dumbbell Kick Back
Extend your arms back with the dumbbells
BeginnerTriceps - 67
Bent Over Wide Dumbbell Row
The bent-over wide-grip dumbbell row targets your upper back and rear shoulders. It helps build upper back thickness and improve your shoulder line.
AdvancedBack - 68
Crossbody Hammer Curl
This exercise strengthens your biceps and forearms.
AdvancedBiceps - 69
Decline Dumbbell Fly
The decline dumbbell fly is great for stretching and strengthening your lower chest.
AdvancedChestDecline Bench - 70
Dumbbell Behind Back Curl
This exercise targets your forearms and lower biceps.
AdvancedFore arms - 71
Dumbbell Bent Over Row
The dumbbell bent-over row is a back exercise done by bending forward with a dumbbell in each hand. It works your lats, traps, and rhomboids to help build a thicker back.
AdvancedBack - 72
Dumbbell Clean
This exercise helps build full-body strength, especially in your core, legs, shoulders, and back. It boosts your power and agility.
AdvancedCore - 73
Dumbbell Cross Lunge
Do lunges with dumbbells.
BeginnerLeg - 74
Dumbbell Cuban Press
This press variation strengthens your rotator cuff and shoulders.
AdvancedShoulder - 75
Dumbbell External Rotation
This exercise strengthens your rotator cuff to help prevent shoulder injuries.
AdvancedShoulder - 76
Dumbbell Farmer's Walk
This is a classic full-body conditioning exercise that builds grip strength and core stability.
AdvancedCore - 77
Dumbbell Hang Clean
Build explosive power using your legs, back, and shoulders all at once
AdvancedCore - 78
Dumbbell Hanging Knee Raise
Strengthen your core and lower abs while hanging. Try holding a dumbbell to make it harder.
AdvancedCorePull up bar - 79
Dumbbell JM Press
This variation uses dumbbells to boost your arm control.
AdvancedTricepsFlat Bench - 80
Dumbbell Leg Extension
This is a leg extension variation using dumbbells.
AdvancedLegFlat Bench - 81
Dumbbell March
Strengthen your core and balance with a full-body standing exercise
AdvancedCore - 82
Dumbbell Plank Pull Through
This exercise builds core stability, full-body support, and control of your hips and abs.
AdvancedCore - 83
Dumbbell Power Clean
This exercise boosts your full-body strength, especially your core. It also improves your balance and power by working your legs, shoulders, arms, and back!
AdvancedCore - 84
Dumbbell Push Jerk
This is a full-body power shoulder exercise using a dumbbell.
AdvancedShoulder - 85
Dumbbell Reverse Raise
This basic move strengthens your rear delts and upper back.
AdvancedShoulder - 86
Dumbbell Romanian Deadlift
This deadlift targets your hamstrings and glutes.
AdvancedLeg - 87
Dumbbell Seated Good Morning
-
BeginnerLeg - 88
Dumbbell Seated Hammer Curl
This seated curl with a hammer grip works your biceps, forearms, and upper arms.
AdvancedBicepsFlat Bench - 89
Dumbbell Single Leg Calf Raise
This exercise targets one calf at a time.
AdvancedLeg - 90
Dumbbell Squat to Overhead Press
This is a full-body compound exercise combining a squat and a shoulder press.
AdvancedLeg - 91
Dumbbell Standing Front and Lateral Raise
This raise targets both the front and side at the same time.
AdvancedShoulder - 92
Dumbbell Step Up
Step up to the side onto a box, holding dumbbells to build strength in your glutes and the front of your thighs.
BeginnerLegFlat Bench - 93
Dumbbell Step Up
Step up holding dumbbells
BeginnerLegFlat Bench - 94
Dumbbell Svend Press
The dumbbell squeeze press is done by pressing two dumbbells or a plate together in front of your chest. Great for inner chest contraction.
AdvancedChest - 95
Dumbbell Swing
This exercise works your core, legs, and shoulders. It also boosts your heart rate for a cardio benefit!
AdvancedCore - 96
Dumbbell Tate Press
This dumbbell press variation targets your inner triceps.
AdvancedTricepsFlat Bench - 97
Dumbbell W Press
This press variation works both the front and side of your shoulders.
AdvancedShoulder - 98
Hip Hugger
This exercise works both your delts and upper traps to define your shoulders and upper chest.
AdvancedShoulder - 99
Lu Raise
Lift the plate overhead to work your shoulders and upper back.
AdvancedShoulder - 100
One Arm Dumbbell Overhead Press
This press targets one shoulder to boost balance and stability.
AdvancedShoulder - 101
Poliquin Lateral Raise
This lateral raise variation targets your side delts by moving your arms slightly behind you.
AdvancedShoulder - 102
Seated Bent Over Lateral Raise
Targets the rear delts while seated
AdvancedShoulderFlat Bench - 103
Seated Dumbbell Drag Curl
Sit and curl the dumbbells up.
BeginnerBicepsFlat Bench - 104
Shoulder to Shoulder Press
This is a full-body shoulder exercise where you press the weight from one shoulder to the other.
AdvancedShoulder - 105
Single Leg Calf Raise
Work your calf with a bodyweight move.
AdvancedLeg - 106
Standing Dumbbell Fly
The standing dumbbell fly is a chest fly done standing up. Great for practicing control with light weights.
AdvancedChest - 107
Super Rom Lateral Raise
This exercise hits your side delts with a bigger range of motion than a regular lateral raise.
AdvancedShoulder - 108
Waiter Curl
This curl variation targets your forearms and upper biceps.
AdvancedBiceps - 109
Zottman Curl
This curl variation works both your biceps and forearms.
AdvancedFore arms - 110
Alternate Dumbbell Bench Press
The alternate dumbbell bench press is a chest exercise where you press dumbbells up one at a time. It helps you use both sides of your chest and triceps evenly while building stability.
AdvancedChestFlat Bench - 111
Decline Dumbbell Curl
Do a dumbbell curl on a decline bench to keep your biceps working longer.
AdvancedBicepsDecline Bench - 112
Devil Press
A full-body power move combining burpees and dumbbell snatches
AdvancedCardio - 113
Dumbbell Back Extension
Dumbbell back extensions strengthen your lower back and core, helping support your spine and improve posture.
AdvancedBackBack Extension Bench - 114
Dumbbell Clean & Press
This is a full-body power exercise that builds coordination and explosive strength.
AdvancedCore - 115
Dumbbell Narrow Squat
Keep your feet close together to target your quads more.
AdvancedLeg - 116
Dumbbell Prone A Raise
Dumbbell A Raise works both your upper and lower traps and lats. It helps improve shoulder stability and posture.
AdvancedBackIncline Bench - 117
Dumbbell Prone T Raise
Dumbbell T-raises strengthen your upper back and rear shoulders. They target your traps and rhomboids, helping stabilize your upper back and shoulder line.
AdvancedBackIncline Bench - 118
Dumbbell Prone W Raise
Dumbbell W raises strengthen the muscles between your shoulder blades and upper back. They help improve upper back stability and posture.
AdvancedBackIncline Bench - 119
Dumbbell Prone Y Raise
Dumbbell Y raises strengthen your upper back and shoulder stability. They activate your traps, rhomboids, and rotator cuffs to improve shoulder health and posture.
AdvancedBackIncline Bench - 120
Dumbbell Seal Row
Dumbbell rows strengthen your back, especially your lats and traps. Use a bench to stabilize your upper body for better control.
AdvancedBackIncline Bench - 121
Dumbbell Side Lunge
This lunge variation works your quads, glutes, and inner thighs all at once.
AdvancedLeg - 122
Dumbbell Staggered Deadlift
This deadlift puts more load on one leg, helping balance your glutes and hamstrings.
AdvancedLeg - 123
Incline Dumbbell Prone A Raise
Incline dumbbell A raises are great for strengthening your upper back and rear shoulders. They help improve your traps, lats, and shoulder stability.
AdvancedBackIncline Bench - 124
Incline Dumbbell Prone T Raise
The incline dumbbell T-raise is great for strengthening your upper back and rear shoulders. It targets your traps and the muscles around your shoulder blades, helping you build a strong upper body.
AdvancedBackIncline Bench - 125
Incline Dumbbell Prone W Raise
Incline dumbbell W raise strengthens your upper back and rear shoulders. It helps with shoulder stability and posture, and is great if you spend a lot of time at a desk.
AdvancedBackIncline Bench - 126
Jump Dumbbell Squat
Build leg strength and jump power with this plyometric squat.
AdvancedLeg - 127
One Arm Dumbbell Bent Over Lateral Raise
This move strengthens your rear delts and upper back.
AdvancedShoulder - 128
One Arm Dumbbell Clean & Press
This exercise challenges your power, core stability, and shoulder control.
AdvancedCore - 129
One Arm Dumbbell Front Raise
This is a front raise that isolates the front of your shoulder.
AdvancedShoulder - 130
One Arm Dumbbell Preacher Curl
Isolate your biceps with a one-arm preacher curl.
AdvancedBiceps - 131
Spider Dumbbell Curl
Lean forward to keep tension on your biceps
AdvancedBiceps - 132
Standing Dumbbell Shoulder Press
This standing shoulder press works your delts and core.
AdvancedShoulder - 133
Standing Dumbbell Side Kick
Add a light dumbbell to your side kick to work your core and lower body.
AdvancedLeg
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