Sculpt

Best Dumbbells Exercises

54 exercises you can do with a dumbbells. Step-by-step form cues, primary muscles, and difficulty levels from the Sculpt training library.

54 exercises

Bulgarian Split Squat exercise
Quads muscle illustration

Bulgarian Split Squat

Quads·Dumbbells·Intermediate·Compound
Dumbbell Alternating Curl with Pause exercise

Dumbbell Alternating Curl with Pause

Forearm Flexors·Dumbbells·Intermediate·Compound
Dumbbell Arnold Curl exercise

Dumbbell Arnold Curl

Forearm Flexors·Dumbbells·Intermediate·Compound
Dumbbell Back Extension exercise
Back muscle illustration

Dumbbell Back Extension

Back·Dumbbells·Intermediate·Compound
Dumbbell Bicep Curl exercise

Dumbbell Bicep Curl

Forearm Flexors·Dumbbells·Beginner·Compound
Dumbbell Bulgarian Split Squat exercise
Quads muscle illustration

Dumbbell Bulgarian Split Squat

Quads·Dumbbells·Advanced·Compound
Dumbbell Cross-Body Curl exercise

Dumbbell Cross-Body Curl

Forearm Flexors·Dumbbells·Intermediate·Compound
Dumbbell Deadlift exercise
Back muscle illustration

Dumbbell Deadlift

Back·Dumbbells·Beginner·Compound
Triceps muscle illustration
Triceps muscle illustration

Dumbbell Flat Bench Press

Triceps·Flat Bench·Intermediate·Compound
Dumbbell Floor Press exercise
Triceps muscle illustration

Dumbbell Floor Press

Triceps·Dumbbells·Beginner·Compound
Dumbbell Goblet Squat exercise
Quads muscle illustration

Dumbbell Goblet Squat

Quads·Dumbbells·Intermediate·Compound
Dumbbell Hip Thrust exercise
Quads muscle illustration

Dumbbell Hip Thrust

Quads·Dumbbells·Intermediate·Compound
Dumbbell Lunge exercise
Quads muscle illustration

Dumbbell Lunge

Quads·Dumbbells·Intermediate·Compound
Dumbbell Overhead Tricep Extension exercise
Triceps muscle illustration

Dumbbell Overhead Tricep Extension

Triceps·Dumbbells·Intermediate·Compound
Dumbbell Reverse Lunge exercise
Quads muscle illustration

Dumbbell Reverse Lunge

Quads·Dumbbells·Intermediate·Compound
Dumbbell Romanian Deadlift exercise
Back muscle illustration

Dumbbell Romanian Deadlift

Back·Dumbbells·Intermediate·Compound
Dumbbell Row exercise
Back muscle illustration

Dumbbell Row

Back·Dumbbells·Advanced·Compound
Dumbbell Shrug exercise
Back muscle illustration

Dumbbell Shrug

Back·Dumbbells·Beginner·Compound
Dumbbell Skull Crusher exercise
Triceps muscle illustration

Dumbbell Skull Crusher

Triceps·Dumbbells·Intermediate·Compound
Dumbbell Spider Curl exercise

Dumbbell Spider Curl

Forearm Flexors·Dumbbells·Beginner·Compound
Dumbbell Squat exercise
Quads muscle illustration

Dumbbell Squat

Quads·Dumbbells·Beginner·Compound
Dumbbell Step Up exercise
Quads muscle illustration

Dumbbell Step Up

Quads·Dumbbells·Beginner·Compound
Dumbbell Sumo Squat exercise
Quads muscle illustration

Dumbbell Sumo Squat

Quads·Dumbbells·Beginner·Compound
Dumbbell Superman exercise
Back muscle illustration

Dumbbell Superman

Back·Dumbbells·Advanced·Compound
Dumbbell Wrist Curl exercise

Dumbbell Wrist Curl

Forearm Flexors·Dumbbells·Intermediate
Dumbbell Wrist Rotation exercise

Dumbbell Wrist Rotation

Forearm Flexors·Dumbbells·Advanced
Incline Dumbbell Fly exercise
Shoulders muscle illustration

Incline Dumbbell Fly

Shoulders·Dumbbells·Intermediate·Compound
Incline Dumbbell Press exercise
Triceps muscle illustration

Incline Dumbbell Press

Triceps·Dumbbells·Intermediate·Compound
Incline Dumbbell Row exercise
Back muscle illustration

Incline Dumbbell Row

Back·Dumbbells·Advanced
Reverse-Grip Dumbbell Wrist Curl exercise
Forearms muscle illustration

Reverse-Grip Dumbbell Wrist Curl

Forearms·Dumbbells·Advanced
Seated Dumbbell Arnold Press exercise
Triceps muscle illustration

Seated Dumbbell Arnold Press

Triceps·Dumbbells·Intermediate·Compound
Seated Dumbbell Calf Raise exercise
Calves muscle illustration

Seated Dumbbell Calf Raise

Calves·Dumbbells·Advanced·Compound
Seated Dumbbell Concentration Curl exercise

Seated Dumbbell Concentration Curl

Forearm Flexors·Dumbbells·Beginner·Compound
Seated Dumbbell Curl exercise

Seated Dumbbell Curl

Forearm Flexors·Dumbbells·Intermediate·Compound
Seated Dumbbell Front Raise exercise
Shoulders muscle illustration

Seated Dumbbell Front Raise

Shoulders·Dumbbells·Intermediate·Compound
Seated Dumbbell Hammer Curl exercise

Seated Dumbbell Hammer Curl

Forearm Flexors·Dumbbells·Intermediate·Compound
Seated Dumbbell Overhead Tricep Extension exercise
Triceps muscle illustration

Seated Dumbbell Overhead Tricep Extension

Triceps·Dumbbells·Intermediate·Compound
Seated Dumbbell Shoulder Press exercise
Triceps muscle illustration

Seated Dumbbell Shoulder Press

Triceps·Dumbbells·Intermediate·Compound
Seated Incline Dumbbell Curls exercise

Seated Incline Dumbbell Curls

Forearm Flexors·Dumbbells·Intermediate
Single-Arm Dumbbell Preacher Curl exercise

Single-Arm Dumbbell Preacher Curl

Forearm Flexors·Dumbbells·Intermediate·Compound
Single-Arm Dumbbell Rear Delt Row exercise
Back muscle illustration

Single-Arm Dumbbell Rear Delt Row

Back·Dumbbells·Advanced
Single-Arm Dumbbell Rotating Curl exercise

Single-Arm Dumbbell Rotating Curl

Forearm Flexors·Dumbbells·Intermediate·Compound
Single-Arm Dumbbell Row exercise
Back muscle illustration

Single-Arm Dumbbell Row

Back·Dumbbells·Intermediate·Compound
Single-Leg Dumbbell Hip Thrust exercise
Quads muscle illustration

Single-Leg Dumbbell Hip Thrust

Quads·Dumbbells·Intermediate·Compound
Standing Dumbbell Bicep Curl exercise

Standing Dumbbell Bicep Curl

Forearm Flexors·Dumbbells·Intermediate·Compound
Standing Dumbbell Calf Raise exercise
Calves muscle illustration

Standing Dumbbell Calf Raise

Calves·Dumbbells·Beginner·Compound
Standing Dumbbell Front Raise exercise
Shoulders muscle illustration

Standing Dumbbell Front Raise

Shoulders·Dumbbells·Advanced·Compound
Standing Dumbbell Hammer Curl exercise

Standing Dumbbell Hammer Curl

Forearm Flexors·Dumbbells·Beginner·Compound
Standing Dumbbell Lateral Raise exercise
Shoulders muscle illustration

Standing Dumbbell Lateral Raise

Shoulders·Dumbbells·Intermediate·Compound
Standing Dumbbell Shoulder Press exercise
Triceps muscle illustration

Standing Dumbbell Shoulder Press

Triceps·Dumbbells·Intermediate·Compound
Standing Dumbbell Upper Chest Fly exercise
Shoulders muscle illustration

Standing Dumbbell Upper Chest Fly

Shoulders·Dumbbells·Advanced·Compound
Static Lunge exercise
Quads muscle illustration

Static Lunge

Quads·Dumbbells·Intermediate·Compound
Straight-Arm Dumbbell Pullover exercise

Straight-Arm Dumbbell Pullover

Serratus·Flat Bench·Intermediate·Compound
Weighted Side Crunch exercise

Weighted Side Crunch

Obliques·Dumbbells·Intermediate
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