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
Biceps muscle illustration

Dumbbell Alternating Curl with Pause

Biceps·Dumbbells·Intermediate·Compound
Dumbbell Arnold Curl exercise
Biceps muscle illustration

Dumbbell Arnold Curl

Biceps·Dumbbells·Intermediate·Compound
Dumbbell Back Extension exercise
Back muscle illustration

Dumbbell Back Extension

Back·Dumbbells·Intermediate·Compound
Dumbbell Bicep Curl exercise
Biceps muscle illustration

Dumbbell Bicep Curl

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

Dumbbell Bulgarian Split Squat

Quads·Dumbbells·Advanced·Compound
Dumbbell Cross-Body Curl exercise
Biceps muscle illustration

Dumbbell Cross-Body Curl

Biceps·Dumbbells·Intermediate·Compound
Dumbbell Deadlift exercise

Dumbbell Deadlift

Lower Back·Dumbbells·Beginner·Compound
Chest muscle illustration
Chest muscle illustration

Dumbbell Flat Bench Press

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

Dumbbell Floor Press

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

Dumbbell Goblet Squat

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

Dumbbell Hip Thrust

Glutes·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
Glutes muscle illustration

Dumbbell Reverse Lunge

Glutes·Dumbbells·Intermediate·Compound
Dumbbell Romanian Deadlift exercise
Hamstrings muscle illustration

Dumbbell Romanian Deadlift

Hamstrings·Dumbbells·Intermediate·Compound
Dumbbell Row exercise

Dumbbell Row

Lats·Dumbbells·Advanced·Compound
Dumbbell Shrug exercise

Dumbbell Shrug

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

Dumbbell Skull Crusher

Triceps·Dumbbells·Intermediate·Compound
Dumbbell Spider Curl exercise
Biceps muscle illustration

Dumbbell Spider Curl

Biceps·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
Glutes muscle illustration

Dumbbell Sumo Squat

Glutes·Dumbbells·Beginner·Compound
Dumbbell Superman exercise

Dumbbell Superman

Erectors·Dumbbells·Advanced·Compound
Dumbbell Wrist Curl exercise

Dumbbell Wrist Curl

Forearm Flexors·Dumbbells·Intermediate
Dumbbell Wrist Rotation exercise
Forearms muscle illustration

Dumbbell Wrist Rotation

Forearms·Dumbbells·Advanced
Incline Dumbbell Fly exercise
Chest muscle illustration

Incline Dumbbell Fly

Chest·Dumbbells·Intermediate·Compound
Incline Dumbbell Press exercise
Chest muscle illustration

Incline Dumbbell Press

Chest·Dumbbells·Intermediate·Compound
Incline Dumbbell Row exercise

Incline Dumbbell Row

Lats·Dumbbells·Advanced
Reverse-Grip Dumbbell Wrist Curl exercise

Reverse-Grip Dumbbell Wrist Curl

Forearm Extensors·Dumbbells·Advanced
Seated Dumbbell Arnold Press exercise
Shoulders muscle illustration

Seated Dumbbell Arnold Press

Shoulders·Dumbbells·Intermediate·Compound
Seated Dumbbell Calf Raise exercise

Seated Dumbbell Calf Raise

Soleus·Dumbbells·Advanced·Compound
Seated Dumbbell Concentration Curl exercise
Biceps muscle illustration

Seated Dumbbell Concentration Curl

Biceps·Dumbbells·Beginner·Compound
Seated Dumbbell Curl exercise
Biceps muscle illustration

Seated Dumbbell Curl

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

Seated Dumbbell Front Raise

Shoulders·Dumbbells·Intermediate·Compound
Seated Dumbbell Hammer Curl exercise
Biceps muscle illustration

Seated Dumbbell Hammer Curl

Biceps·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
Shoulders muscle illustration

Seated Dumbbell Shoulder Press

Shoulders·Dumbbells·Intermediate·Compound
Seated Incline Dumbbell Curls exercise
Biceps muscle illustration

Seated Incline Dumbbell Curls

Biceps·Dumbbells·Intermediate
Single-Arm Dumbbell Preacher Curl exercise
Biceps muscle illustration

Single-Arm Dumbbell Preacher Curl

Biceps·Dumbbells·Intermediate·Compound
Single-Arm Dumbbell Rear Delt Row exercise

Single-Arm Dumbbell Rear Delt Row

Rear Delts·Dumbbells·Advanced
Single-Arm Dumbbell Rotating Curl exercise
Biceps muscle illustration

Single-Arm Dumbbell Rotating Curl

Biceps·Dumbbells·Intermediate·Compound
Single-Arm Dumbbell Row exercise

Single-Arm Dumbbell Row

Lats·Dumbbells·Intermediate·Compound
Single-Leg Dumbbell Hip Thrust exercise
Glutes muscle illustration

Single-Leg Dumbbell Hip Thrust

Glutes·Dumbbells·Intermediate·Compound
Standing Dumbbell Bicep Curl exercise
Biceps muscle illustration

Standing Dumbbell Bicep Curl

Biceps·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
Biceps muscle illustration

Standing Dumbbell Hammer Curl

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

Standing Dumbbell Lateral Raise

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

Standing Dumbbell Shoulder Press

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

Standing Dumbbell Upper Chest Fly

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

Static Lunge

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

Straight-Arm Dumbbell Pullover

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

Weighted Side Crunch

Obliques·Dumbbells·Intermediate
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