Sculpt
Equipment

Best Dumbbells Exercises

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

55 exercises

Barbell Romanian Deadlift exercise
Glutes muscle illustration

Barbell Romanian Deadlift

Glutes·Dumbbells·Advanced·Compound
Bench Supported Dumbbell Rear Delt Row Single Arm exercise
Shoulders muscle illustration

Bench Supported Dumbbell Rear Delt Row Single Arm

Shoulders·Dumbbells·Advanced
Bulgerian Split Squats exercise
Quads muscle illustration

Bulgerian Split Squats

Quads·Dumbbells·Intermediate·Compound
Chest Supported Dumbbell Row exercise
Back muscle illustration

Chest Supported Dumbbell Row

Back·Dumbbells·Advanced
Dumbbell Alternating Curl exercise
Forearms muscle illustration

Dumbbell Alternating Curl

Forearms·Dumbbells·Beginner·Compound
Dumbbell Alternating Curl With Pause exercise
Forearms muscle illustration

Dumbbell Alternating Curl With Pause

Forearms·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 Biceps Curls exercise
Biceps muscle illustration

Dumbbell Biceps Curls

Biceps·Dumbbells·Intermediate·Compound
Dumbbell Bulgarian Split Squat exercise
Glutes muscle illustration

Dumbbell Bulgarian Split Squat

Glutes·Dumbbells·Advanced·Compound
Dumbbell Cross Curls exercise
Biceps muscle illustration

Dumbbell Cross Curls

Biceps·Dumbbells·Intermediate·Compound
Dumbbell Front and Lateral Press Superset exercise
Shoulders muscle illustration

Dumbbell Front and Lateral Press Superset

Shoulders·Dumbbells·Intermediate·Compound
Dumbbell Goblet Squat exercise
Quads muscle illustration

Dumbbell Goblet Squat

Quads·Dumbbells·Intermediate·Compound
Dumbbell Hammer Curls exercise
Biceps muscle illustration

Dumbbell Hammer Curls

Biceps·Dumbbells·Beginner·Compound
Dumbbell Hip Thrust exercise
Glutes muscle illustration

Dumbbell Hip Thrust

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

Dumbbell Hip Thrust Single Leg

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

Dumbbell Kroc Row

Back·Dumbbells·Advanced·Compound
Dumbbell Lunges exercise
Quads muscle illustration

Dumbbell Lunges

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

Dumbbell Overhead Triceps Extension With Pause

Triceps·Dumbbells·Intermediate·Compound
Dumbbell Preacher Curl Single Arm exercise
Forearms muscle illustration

Dumbbell Preacher Curl Single Arm

Forearms·Dumbbells·Intermediate·Compound
Dumbbell Reverse Grip Wrist Curl Single Arm exercise
Forearms muscle illustration

Dumbbell Reverse Grip Wrist Curl Single Arm

Forearms·Dumbbells·Advanced
Dumbbell Reverse Lunge exercise
Glutes muscle illustration

Dumbbell Reverse Lunge

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

Dumbbell Romanian Deadlift

Glutes·Dumbbells·Intermediate·Compound
Dumbbell Rotating Curl Single Arm exercise
Forearms muscle illustration

Dumbbell Rotating Curl Single Arm

Forearms·Dumbbells·Intermediate·Compound
Dumbbell Row Single Arm exercise
Back muscle illustration

Dumbbell Row Single Arm

Back·Dumbbells·Intermediate·Compound
Dumbbell Shoulder Press Seated exercise
Shoulders muscle illustration

Dumbbell Shoulder Press Seated

Shoulders·Dumbbells·Intermediate·Compound
Dumbbell Shrugs exercise
Shoulders muscle illustration

Dumbbell Shrugs

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

Dumbbell Skull Crusher

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

Dumbbell Spider Curl

Forearms·Dumbbells·Beginner·Compound
Dumbbell Step Up exercise
Glutes muscle illustration

Dumbbell Step Up

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

Dumbbell Sumo Squat

Glutes·Dumbbells·Beginner·Compound
Dumbbell Supermans exercise
Back muscle illustration

Dumbbell Supermans

Back·Dumbbells·Advanced·Compound
Dumbbell Wrist Curl exercise
Forearms muscle illustration

Dumbbell Wrist Curl

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

Dumbbell Wrist Rotation

Forearms·Dumbbells·Advanced
Flat Bench Dumbbell Press exercise
Chest muscle illustration

Flat Bench Dumbbell Press

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

Floor Dumbbell Chest Press

Chest·Dumbbells·Beginner·Compound
Incline Bench Dumbbell Fly exercise
Chest muscle illustration

Incline Bench Dumbbell Fly

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

Incline Bench Dumbbell Press

Chest·Dumbbells·Intermediate·Compound
Incline Bench Seated Dumbbell Curl exercise
Biceps muscle illustration

Incline Bench Seated Dumbbell Curl

Biceps·Dumbbells·Intermediate
Incline Dumbbell Bench Press exercise

Incline Dumbbell Bench Press

Dumbbells·Intermediate·Compound
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
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 Triceps Extension exercise
Triceps muscle illustration

Seated Dumbbell Overhead Triceps Extension

Triceps·Dumbbells·Intermediate·Compound
Standing Dumbbell Calf Raise exercise
Glutes muscle illustration

Standing Dumbbell Calf Raise

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

Standing Dumbbell Front Raise

Shoulders·Dumbbells·Advanced·Compound
Standing Dumbbell Lateral Raise exercise
Shoulders muscle illustration

Standing Dumbbell Lateral Raise

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

Standing Dumbbell Press

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

Standing Dumbbell Upper Chest Fly

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

Static Lunge

Quads·Dumbbells·Intermediate·Compound
Straight Arm Dumbell Pull-Overs exercise
Back muscle illustration

Straight Arm Dumbell Pull-Overs

Back·Flat Bench·Intermediate·Compound
Weighted Side Crunch exercise
Abs muscle illustration

Weighted Side Crunch

Abs·Dumbbells·Beginner
Related categories

Browse more exercises

Ab Wheel ExercisesAssisted Pull Up Dip ExercisesBarbell ExercisesBench ExercisesCable Machine ExercisesChest Press Machine ExercisesE Z Curl Bar ExercisesFlat Bench ExercisesFunctional Trainer ExercisesGlute Ham Developer ExercisesHack Squat Machine ExercisesHip Thrust Machine ExercisesIncline Bench ExercisesKettlebell ExercisesLat Pull Down ExercisesLeg Curl Machine ExercisesLeg Extension ExercisesLeg Press ExercisesPec Deck ExercisesPlyometric Box ExercisesPower Rack ExercisesPreacher Bench ExercisesPreacher Curl Machine ExercisesPull Up Bar ExercisesResistance Band ExercisesSeated Calf Raises ExercisesSeated Row Machine ExercisesShoulder Press ExercisesSmith Machine ExercisesSquat Rack ExercisesSquat Stand ExercisesStanding Calf Raises ExercisesStraight Bar ExercisesWeight Plates Exercises
The adaptive health app

Bring training, nutrition, and recovery into one system.

Sculpt synthesizes every input from your body and your training, then builds the plan. No spreadsheets. No guessing.

Download on iOSSee how it works