The 101 Best Dumbbells Exercises

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Top 10

  1. 1. Dumbbell Bicep Curl

    Photo of Dumbbell Bicep Curl being performed
    9,079,053 SETS LOGGED
    99.2 mSCORE

    This exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.

  2. 2. Hammer Curls

    Photo of Hammer Curls being performed
    8,002,749 SETS LOGGED
    99.1 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.

  3. 3. Dumbbell Row

    Photo of Dumbbell Row being performed
    7,730,794 SETS LOGGED
    99.9 mSCORE

    This compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.

  4. 4. Dumbbell Bench Press

    Photo of Dumbbell Bench Press being performed
    7,508,941 SETS LOGGED
    99.6 mSCORE

    Dumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.

  5. 5. Dumbbell Shoulder Press

    Photo of Dumbbell Shoulder Press being performed
    5,991,600 SETS LOGGED
    99.4 mSCORE

    Dumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.

  6. 6. Dumbbell Fly

    Photo of Dumbbell Fly being performed
    5,907,203 SETS LOGGED
    96.8 mSCORE

    Dumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.

  7. 7. Dumbbell Front Raise

    Photo of Dumbbell Front Raise being performed
    5,261,957 SETS LOGGED
    98.6 mSCORE

    Dumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.

  8. 8. Dumbbell Skullcrusher

    Photo of Dumbbell Skullcrusher being performed
    5,225,975 SETS LOGGED
    96.7 mSCORE

    Dumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.

  9. 9. Seated Tricep Press

    Photo of Seated Tricep Press being performed
    4,084,083 SETS LOGGED
    96.5 mSCORE

    Seated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.

  10. 10. Dumbbell Lunge

    Photo of Dumbbell Lunge being performed
    3,890,828 SETS LOGGED
    97.5 mSCORE

    Dumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.

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  1. 11. Dumbbell Rear Delt Raise

    Photo of Dumbbell Rear Delt Raise being performed
    3,872,339 SETS LOGGED
    92 mSCORE

    Dumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).

  2. 12. Dumbbell Incline Bench Press

    Photo of Dumbbell Incline Bench Press being performed
    3,844,426 SETS LOGGED
    98.8 mSCORE

    Dumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.

  3. 13. Dumbbell Bent Over Row

    Photo of Dumbbell Bent Over Row being performed
    3,777,889 SETS LOGGED
    91.4 mSCORE

    Dumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.

  4. 14. Dumbbell Kickbacks

    Photo of Dumbbell Kickbacks being performed
    3,741,202 SETS LOGGED
    89.5 mSCORE

    Dumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.

  5. 15. Dumbbell Shoulder Raise

    Photo of Dumbbell Shoulder Raise being performed
    3,538,578 SETS LOGGED
    97.4 mSCORE

    Dumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.

  6. 16. Dumbbell Romanian Deadlift

    Photo of Dumbbell Romanian Deadlift being performed
    3,426,140 SETS LOGGED
    97.2 mSCORE

    This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

  7. 17. Seated Dumbbell Curl

    Photo of Seated Dumbbell Curl being performed
    3,309,282 SETS LOGGED
    97.6 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.

  8. 18. Dumbbell Squat

    Photo of Dumbbell Squat being performed
    2,937,489 SETS LOGGED
    93 mSCORE

    Dumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.

  9. 19. Concentration Curl

    Photo of Concentration Curl being performed
    2,602,082 SETS LOGGED
    81.6 mSCORE

    Concentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.

  10. 20. Dumbbell Shrug

    Photo of Dumbbell Shrug being performed
    2,317,853 SETS LOGGED
    97.1 mSCORE

    Dumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.

  11. 21. Arnold Dumbbell Press

    Photo of Arnold Dumbbell Press being performed
    2,086,006 SETS LOGGED
    92.7 mSCORE

    Arnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.

  12. 22. Dumbbell Squat To Shoulder Press

    Photo of Dumbbell Squat To Shoulder Press being performed
    1,978,059 SETS LOGGED
    98.9 mSCORE

    Dumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.

  13. 23. Single Leg Romanian Deadlift

    Photo of Single Leg Romanian Deadlift being performed
    1,615,423 SETS LOGGED
    74.3 mSCORE

    Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

  14. 24. Incline Dumbbell Curl

    Photo of Incline Dumbbell Curl being performed
    1,598,322 SETS LOGGED
    95.4 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.

  15. 25. Dumbbell Lateral Raise

    Photo of Dumbbell Lateral Raise being performed
    1,541,310 SETS LOGGED
    95.3 mSCORE

    An isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.

  16. 26. Dumbbell Upright Row

    Photo of Dumbbell Upright Row being performed
    1,395,114 SETS LOGGED
    89.1 mSCORE

    Dumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.

  17. 27. Single Arm Dumbbell Tricep Extension

    Photo of Single Arm Dumbbell Tricep Extension being performed
    1,385,980 SETS LOGGED
    82.5 mSCORE

    This exercise is a variation on the more standard Dumbbell Tricep Extension. Like other tricep extensions, this is an isolation movement that targets your triceps. By performing this exercise with a single arm, you add more instability to the movement, as well as prevent yourself from compensating for any strength discrepancies between sides.

  18. 28. Dumbbell Sumo Squat

    Photo of Dumbbell Sumo Squat being performed
    1,285,814 SETS LOGGED
    75.5 mSCORE

    A squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.

  19. 29. Biceps Curl To Shoulder Press

    Photo of Biceps Curl To Shoulder Press being performed
    1,220,539 SETS LOGGED
    92.8 mSCORE

    A compound exercise that combines a biceps curl with a shoulder press, targeting the biceps, shoulders, and triceps. This movement not only enhances arm strength but also contributes to upper body muscular endurance. Perfect for individuals seeking to maximize their workout efficiency by engaging multiple muscle groups simultaneously, improving both arm aesthetics and shoulder stability.

  20. 30. Dumbbell Tricep Extension

    Photo of Dumbbell Tricep Extension being performed
    1,152,458 SETS LOGGED
    78.3 mSCORE

    The Dumbbell Tricep Extension isolates the triceps, promoting muscle growth and strength. Performed either standing or seated, it involves extending the arms above the head with a dumbbell, focusing on tricep contraction and control during the movement. This exercise enhances arm aesthetics and supports upper body strength, making it essential for a balanced arm workout routine.

  21. 31. Dumbbell Incline Fly

    Photo of Dumbbell Incline Fly being performed
    1,136,612 SETS LOGGED
    89.9 mSCORE

    Dumbbell Incline Fly emphasizes the upper chest, improving muscle definition and shoulder flexibility. Performed on an incline, it targets the upper pectorals while also engaging deltoids and triceps, offering a comprehensive upper body workout that enhances strength and aesthetics.

  22. 32. Dumbbell Squeeze Press

    Photo of Dumbbell Squeeze Press being performed
    1,124,508 SETS LOGGED
    91.2 mSCORE

    Similar to other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. Unlike many other variations, some of the tension from this exercise is caused by pressing two dumbbells together rather than simply relying on the weight of those dumbbells. This helps maintain more tension in your chest throughout the movement without relying on other pieces of equipment. The positioning of the dumbbells can also take some tension out of your shoulders, and helps to further isolate your chest.

  23. 33. Dumbbell Back Fly

    Photo of Dumbbell Back Fly being performed
    1,115,764 SETS LOGGED
    93.9 mSCORE

    Dumbbell Back Fly is an isolation exercise that primarily targets your shoulder, more specifically your posterior deltoid (back of the shoulder). It’s most closely related to a shoulder raise, with the main difference being that you’re leaning forward into an incline bench. This position allows you to better isolate the back of your shoulder. In addition, the incline bench adds more stability than some other variations.

  24. 34. Dumbbell Floor Press

    Photo of Dumbbell Floor Press being performed
    1,083,430 SETS LOGGED
    56.9 mSCORE

    The Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.

  25. 35. Incline Hammer Curl

    Photo of Incline Hammer Curl being performed
    1,019,851 SETS LOGGED
    82.1 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By supporting your torso with the incline bench, you also prevent yourself from swaying in order to assist in moving the weights. Like other hammer curl variation, the position of your wrists helps to emphasize the long head of the biceps.

  26. 36. Dumbbell Clean

    Photo of Dumbbell Clean being performed
    1,016,853 SETS LOGGED
    91.7 mSCORE

    Dumbbell Clean is a variation on the more standard Clean. Like other Clean variations, this is a compound, explosive movement that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Cleans in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.

  27. 37. Dumbbell Step Up

    Photo of Dumbbell Step Up being performed
    1,014,432 SETS LOGGED
    82.5 mSCORE

    Dumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.

  28. 38. Incline Dumbbell Row

    Photo of Incline Dumbbell Row being performed
    987,051 SETS LOGGED
    87.8 mSCORE

    This is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.

  29. 39. Dumbbell Stiff Legged Deadlift

    Photo of Dumbbell Stiff Legged Deadlift being performed
    953,917 SETS LOGGED
    92.1 mSCORE

    Dumbbell Stiff Legged Deadlift is a variation on the more standard Romanian Deadlift. The use of dumbbells allows for a bit less stability than a barbell variation, while also giving you more freedom in your range of motion. This is a great exercise for anyone looking to improve or work towards Romanian Deadlifts.

  30. 40. Cross Body Hammer Curls

    Photo of Cross Body Hammer Curls being performed
    859,785 SETS LOGGED
    93.8 mSCORE

    Cross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.

  31. 41. Side Laterals to Front Raise

    Photo of Side Laterals to Front Raise being performed
    777,290 SETS LOGGED
    65.5 mSCORE

    Side Laterals to Front Raise is a variation of both Shoulder Raise and Front Raise. This exercise involves raising the weight out to either side, then bringing the dumbbells together in front of you. The benefit of this variation is that both positions target different parts of the shoulder. This ensures that you’re training your shoulders more completely.

  32. 42. Dumbbell Goblet Squat

    Photo of Dumbbell Goblet Squat being performed
    768,916 SETS LOGGED
    88.1 mSCORE

    Dumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.

  33. 43. Standing Dumbbell Shoulder Press

    Photo of Standing Dumbbell Shoulder Press being performed
    768,154 SETS LOGGED
    76.5 mSCORE

    Standing Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.

  34. 44. Dumbbell Bulgarian Split Squat

    Photo of Dumbbell Bulgarian Split Squat being performed
    764,470 SETS LOGGED
    90.8 mSCORE

    Dumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.

  35. 45. Zottman Curl

    Photo of Zottman Curl being performed
    750,951 SETS LOGGED
    54.2 mSCORE

    Combines a standard curl with a reverse curl in one motion, targeting biceps, brachialis, and forearm muscles. This isolation exercise improves grip strength and increases muscle challenge by alternating grips, offering a comprehensive arm workout that engages multiple muscle groups effectively.

  36. 46. Dumbbell Wide Curls

    Photo of Dumbbell Wide Curls being performed
    646,870 SETS LOGGED
    34.9 mSCORE

    Isolation exercise targeting the biceps with arms flared outwards. This variation alters the tension on the biceps, stimulating muscle growth in unique ways, and is beneficial for those looking to widen their bicep appearance.

  37. 47. Dumbbell Glute Bridge

    Photo of Dumbbell Glute Bridge being performed
    626,103 SETS LOGGED
    64.1 mSCORE

    This exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.

  38. 48. Dumbbell Hip Thrust

    Photo of Dumbbell Hip Thrust being performed
    621,485 SETS LOGGED
    83.9 mSCORE

    This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

  39. 49. Dumbbell Decline Bench Press

    Photo of Dumbbell Decline Bench Press being performed
    585,085 SETS LOGGED
    86.2 mSCORE

    Dumbbell Decline Bench Press is a variation on the more standard Barbell Decline Bench Press. Similar to other decline variations, this compound exercise primarily targets the chest, shoulders, and triceps, however the decline adds more emphasis to your lower chest.

  40. 50. Palms-Up Dumbbell Wrist Curl

    Photo of Palms-Up Dumbbell Wrist Curl being performed
    552,561 SETS LOGGED
    85.5 mSCORE

    An isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.

  41. 51. Single Dumbbell Sumo Squat

    Photo of Single Dumbbell Sumo Squat being performed
    544,961 SETS LOGGED
    85.7 mSCORE

    Single Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.

  42. 52. Waiter Curls

    Photo of Waiter Curls being performed
    541,870 SETS LOGGED
    77.4 mSCORE

    Mimics holding a tray, focusing on the biceps with palms up and elbows tight. This isolation exercise enhances stability and muscle control, leading to improved arm aesthetics and strength, making it ideal for those focusing on bicep shape and functional grip strength.

  43. 53. Dumbbell No Money Curls

    Photo of Dumbbell No Money Curls being performed
    535,741 SETS LOGGED
    44.6 mSCORE

    Focuses on the rotator cuff and biceps by externally rotating the shoulders at the top of a curl. This isolation movement enhances shoulder stability and helps prevent injuries, making it beneficial for those looking to strengthen shoulder muscles and improve posture.

  44. 54. Iron Cross

    Photo of Iron Cross being performed
    533,876 SETS LOGGED
    81.5 mSCORE

    Iron Cross is a compound movement that combines multiple movements together, and targets a wide variety of different muscle groups. Keeping your arms extended and parallel to the floor helps to keep your shoulders engaged throughout the movement. Adding this movement to a squat helps to recruit more muscles than performing similar exercises in isolation.

  45. 55. Palms-Down Dumbbell Wrist Curl

    Photo of Palms-Down Dumbbell Wrist Curl being performed
    470,802 SETS LOGGED
    87.4 mSCORE

    Palms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise.

  46. 56. Reverse Dumbbell Curl

    Photo of Reverse Dumbbell Curl being performed
    409,757 SETS LOGGED
    73 mSCORE

    Targets the forearms and biceps with a focus on grip strength and arm stability. The reverse grip intensifies the engagement of the forearm muscles, making it an effective exercise for building arm strength and enhancing grip performance.

  47. 57. Single Arm Preacher Curl

    Photo of Single Arm Preacher Curl being performed
    394,856 SETS LOGGED
    29.9 mSCORE

    Isolation exercise that targets the biceps with increased focus. The preacher bench provides stability, allowing for concentrated muscle engagement and reducing the risk of compensatory movements. This exercise is perfect for correcting imbalances and focusing intensively on one arm at a time.

  48. 58. Single Arm Floor Press

    Photo of Single Arm Floor Press being performed
    350,333 SETS LOGGED
    26.8 mSCORE

    A unilateral compound exercise targeting the chest, triceps, and shoulders, with an emphasis on stabilizing muscles and core engagement. Performed by lying on the floor, pressing a dumbbell upwards with one arm until fully extended, then lowering it back to the starting position. This exercise enhances muscle balance and coordination by isolating one side of the body at a time, reducing the risk of developing muscular imbalances. It's particularly beneficial for those seeking to strengthen their upper body while enhancing core stability and unilateral strength.

  49. 59. Dumbbell Decline Fly

    Photo of Dumbbell Decline Fly being performed
    324,088 SETS LOGGED
    37.6 mSCORE

    The Dumbbell Decline Fly targets the lower chest muscles, enhancing definition and strength. Performed on a decline bench, it increases the engagement of the lower pectorals, while also involving the deltoids and biceps for stabilization. This variation provides a deep stretch and a unique challenge, promoting muscle growth and improving the overall aesthetics of the chest area.

  50. 60. Standing Dumbbell Calf Raise

    Photo of Standing Dumbbell Calf Raise being performed
    308,758 SETS LOGGED
    75.9 mSCORE

    Standing Dumbbell Calf Raise is a weighted variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. Adding dumbbells allows you to add significantly more resistance than simply relying on bodyweight.

  51. 61. Dumbbell Superman

    Photo of Dumbbell Superman being performed
    308,209 SETS LOGGED
    71.6 mSCORE

    This exercise is a dumbbell variation of the Superman. Adding dumbbells allows for more resistance than the bodyweight variation. This is a great exercise strengthening your back, lower back, glutes and hamstrings.

  52. 62. Dumbbell Drag Curl

    Photo of Dumbbell Drag Curl being performed
    303,295 SETS LOGGED
    55.8 mSCORE

    Focuses on the long head of the biceps by dragging the dumbbells up the body. This isolation exercise enhances bicep peak and minimizes shoulder involvement, perfect for those aiming to enhance the visual impact of their biceps.

  53. 63. Single Arm Overhead Press

    Photo of Single Arm Overhead Press being performed
    282,803 SETS LOGGED
    47.6 mSCORE

    This exercise is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time, the exercise becomes less stable, which can lead to further recruitment of smaller stabilizing muscles in the shoulder. Standing while pressing the weight overhead forces you to recruit your core for stability, as well as making the exercise more inline with developing functional strength.

  54. 64. Dumbbell Snatch

    Photo of Dumbbell Snatch being performed
    274,193 SETS LOGGED
    41.8 mSCORE

    Dumbbell Snatch is a variation on the more standard Snatch. Like other Snatch variations, this exercise is a compound, explosive exercise that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Snatches in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.

  55. 65. Tate Press

    Photo of Tate Press being performed
    262,327 SETS LOGGED
    60.6 mSCORE

    Tate Press is a variation on the more standard Skull Crusher. Similar to Skull Crusher, this is an isolation movement that targets your triceps. The use of dumbbells ensures that you aren’t compensating for any discrepancies between sides. The unique positioning of elbows for this exercise can help to further recruit the long head of the triceps compared to similar tricep or pressing exercises.

  56. 66. Spider Curls

    Photo of Spider Curls being performed
    243,797 SETS LOGGED
    47.9 mSCORE

    Performed on an incline bench facing down, this isolation exercise emphasizes the biceps' peak contraction. Limited shoulder movement isolates biceps effectively, promoting muscle growth, especially in the bicep peak for enhanced arm aesthetics.

  57. 67. Single Arm Overhead Dumbbell Lunge

    Photo of Single Arm Overhead Dumbbell Lunge being performed
    232,336 SETS LOGGED
    58.2 mSCORE

    Single Arm Overhead Dumbbell Lunge challenges the entire body, focusing on leg strength, core stability, and shoulder mobility. Holding a dumbbell overhead in one arm intensifies the workout for the shoulder stabilizers and core muscles, promoting unilateral strength and enhancing balance. This exercise is particularly effective for athletes and individuals seeking to improve functional fitness and coordination, as it simulates real-world lifting and carrying movements.

  58. 68. Overhead Dumbbell Lunge

    Photo of Overhead Dumbbell Lunge being performed
    209,949 SETS LOGGED
    64.8 mSCORE

    Strengthens the legs, glutes, and core while challenging shoulder stability and mobility. Holding the dumbbell overhead during lunges increases the core engagement and balance challenge, promoting full-body coordination and strength.

  59. 69. Dumbbell Curtsy Lunge

    Photo of Dumbbell Curtsy Lunge being performed
    173,349 SETS LOGGED
    38.4 mSCORE

    Targets the gluteus medius and thighs with a focus on stability and coordination. The curtsy motion offers a unique challenge to hip stability and strength, making it an effective choice for building lower body strength and improving balance.

  60. 70. Dumbbell Preacher Curls

    Photo of Dumbbell Preacher Curls being performed
    171,065 SETS LOGGED
    62.3 mSCORE

    Isolation movement on a preacher bench, targeting the biceps with controlled motion. Provides muscle engagement and stability, reducing the chance of cheating, perfect for those seeking intense focus on bicep growth and form improvement.

  61. 71. Seated Dumbbell Calf Raise

    Photo of Seated Dumbbell Calf Raise being performed
    152,280 SETS LOGGED
    64.7 mSCORE

    Seated Dumbbell Calf Raise is a variation on the more standard Calf Raise. By performing this exercise from a seated position, you add significantly more stability to the movement. This allows you to focus on exertion rather than stability. By using a dumbbell on each leg, you ensure that you aren’t compensating for any lack of strength between sides.

  62. 72. Standing Dumbbell Tricep Extension

    Photo of Standing Dumbbell Tricep Extension being performed
    142,804 SETS LOGGED
    61.5 mSCORE

    Like other Dumbbell Tricep Extensions, this is an isolation movement that targets triceps. By performing this exercise while standing instead of seated, you add a small amount of instability to the movement. In addition, performing this exercise while standing can make this a more beneficial variation for developing functional strength in your triceps.

  63. 73. Dumbbell Hang Power Clean

    Photo of Dumbbell Hang Power Clean being performed
    130,772 SETS LOGGED
    77.2 mSCORE

    This exercise targets explosive lifting capabilities, focusing on the traps, shoulders, and legs from the hang position. It enhances power and coordination, with the hang start position emphasizing the second pull phase of the clean.

  64. 74. Dumbbell Lateral Raise To Front Raise

    Photo of Dumbbell Lateral Raise To Front Raise being performed
    117,307 SETS LOGGED
    63.9 mSCORE

    Dumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.

  65. 75. Dumbbell Hanging Lateral Raise

    Photo of Dumbbell Hanging Lateral Raise being performed
    115,059 SETS LOGGED
    24.8 mSCORE

    Dumbbell Hanging Lateral Raise is a variation on the more standard Lateral Raise. Similar to Lateral Raise, this is an isolation exercise that primarily targets your shoulders. By hanging to the side, you can adjust your posture to slightly increase your range of motion, and improve muscle activation.

  66. 76. Dumbbell Pull Over

    Photo of Dumbbell Pull Over being performed
    113,903 SETS LOGGED
    70.7 mSCORE

    Dumbbell Pull Over primarily targets your chest, back, shoulders, and triceps at different points throughout the movement. By positioning your shoulder blades on a flat bench, you help to increase your range of motion. This helps improve muscle activation.

  67. 77. Single Arm Farmer Walk

    Photo of Single Arm Farmer Walk being performed
    110,682 SETS LOGGED
    35.9 mSCORE

    This exercise is a unilateral variation of the Farmer’s Walk. Like the standard Farmer’s Walk this exercise focuses on grip strength, core stability, and overall strength endurance. In addition, by holding the weight in a single hand, you drastically increase the demand for recruiting your core for stability.

  68. 78. Dumbbell Good Morning

    Photo of Dumbbell Good Morning being performed
    108,368 SETS LOGGED
    47.4 mSCORE

    The Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.

  69. 79. Dumbbell Hammer Pause Curl

    Photo of Dumbbell Hammer Pause Curl being performed
    90,284 SETS LOGGED
    48.4 mSCORE

    Incorporates a pause at the peak contraction of a hammer curl, targeting biceps and forearms. This isolation exercise increases muscle tension and growth, suitable for those aiming to enhance arm density and grip strength.

  70. 80. Standing Single Arm Dumbbell Shoulder Press

    Photo of Standing Single Arm Dumbbell Shoulder Press being performed
    86,737 SETS LOGGED
    51.6 mSCORE

    This exercise is a variation on the more standard Shoulder Press. Similar to other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time, you add some instability to the movement, as well as ensuring that you aren’t compensating for any strength discrepancies between sides. Performing this exercise while standing can help make this exercise more functional, as well as force you to further recruit your core to maintain good form and posture.

  71. 81. Dumbbell Pause Curl

    Photo of Dumbbell Pause Curl being performed
    81,670 SETS LOGGED
    40.6 mSCORE

    Isolation exercise emphasizing the biceps with a pause at peak contraction. Increases muscle tension and promotes growth, improving arm aesthetics and strength. Ideal for those seeking to maximize muscle engagement and enhance the visual impact of their bicep curls.

  72. 82. Dumbbell Hang Snatch

    Photo of Dumbbell Hang Snatch being performed
    81,384 SETS LOGGED
    83.6 mSCORE

    A powerful, single-arm exercise that works the entire body, focusing on explosive strength from the hang position. It challenges coordination and balance, promoting unilateral strength and improving athletic capabilities.

  73. 83. Zottman Preacher Curl

    Photo of Zottman Preacher Curl being performed
    81,145 SETS LOGGED
    45.2 mSCORE

    Combines the Zottman curl's grip switch with the preacher bench's stability. This isolation exercise targets the biceps, forearms, and brachialis, enhancing arm strength and muscle definition. It uniquely challenges the muscles by incorporating both supination and pronation of the forearm.

  74. 84. Seated Dumbbell One-Leg Calf Raise

    Photo of Seated Dumbbell One-Leg Calf Raise being performed
    75,032 SETS LOGGED
    53.6 mSCORE

    Seated Dumbbell One Leg Calf Raise is a variation on the more standard Calf Raise. Like other variations, this is an isolation exercise that primarily targets your calves. By performing this exercise while seated, you add more stability to the exercise, and can focus on performing the exercise rather than balancing and stabilizing yourself in a standing position. By performing the exercise one leg at a time, you can focus your attention on the specific leg performing the exercise, as well as give yourself some additional rest time while your opposite leg is working.

  75. 85. Dumbbell Romanian Deadlift to High Pull

    Photo of Dumbbell Romanian Deadlift to High Pull being performed
    71,396 SETS LOGGED
    68.9 mSCORE

    Combines the hamstring and lower back activation of the Romanian Deadlift with the upper back and shoulder work of the High Pull. This compound movement improves posterior chain strength, flexibility, and explosive pulling capabilities.

  76. 86. Single Arm Reverse Dumbbell Curl

    Photo of Single Arm Reverse Dumbbell Curl being performed
    69,650 SETS LOGGED
    42 mSCORE

    Isolation exercise targeting the forearm and biceps with an overhand grip. Single-arm focus increases intensity and improves unilateral strength, suitable for addressing muscle imbalances and focusing on individual arm strength.

  77. 87. Dumbbell Romanian Deadlift to Bent Over Row

    Photo of Dumbbell Romanian Deadlift to Bent Over Row being performed
    67,411 SETS LOGGED
    57.7 mSCORE

    The Dumbbell Romanian Deadlift to Bent Over Row is a compound exercise that effectively targets the posterior chain, including the hamstrings and glutes, followed by the upper back and lats during the rowing component. Beginning with a dumbbell in each hand, you hinge at the hips to lower the dumbbells towards the ground, keeping your back flat. Once in the bent-over position, you perform a row by pulling the dumbbells towards your torso, then return to the standing position. This combination exercise enhances lower body strength and flexibility while simultaneously improving upper body muscle definition and back strength, making it a comprehensive and efficient workout option.

  78. 88. Dumbbell Romanian Deadlift to Shrug

    Photo of Dumbbell Romanian Deadlift to Shrug being performed
    65,329 SETS LOGGED
    56.2 mSCORE

    The Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.

  79. 89. Dumbbell Drag Pause Curl

    Photo of Dumbbell Drag Pause Curl being performed
    59,654 SETS LOGGED
    35.5 mSCORE

    Adds a pause at the peak of a drag curl, increasing time under tension for the biceps. This isolation exercise enhances muscle growth and strength, making it an excellent choice for intensifying bicep workouts and focusing on peak contraction.

  80. 90. Dumbbell Cuban Shoulder Rotations

    Photo of Dumbbell Cuban Shoulder Rotations being performed
    56,753 SETS LOGGED
    32.3 mSCORE

    Dumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.

  81. 91. Dumbbell Romanian Deadlift to Calf Raise

    Photo of Dumbbell Romanian Deadlift to Calf Raise being performed
    54,451 SETS LOGGED
    55.7 mSCORE

    The Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.

  82. 92. Dumbbell Thruster

    Photo of Dumbbell Thruster being performed
    50,402 SETS LOGGED
    55.9 mSCORE

    Adapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.

  83. 93. Dumbbell Seated Hammer Curl To Front Press

    Photo of Dumbbell Seated Hammer Curl To Front Press being performed
    36,601 SETS LOGGED
    45.1 mSCORE

    Combines seated hammer curls with a front press in a compound movement, targeting biceps, shoulders, and triceps. Improves functional strength and muscular endurance, offering a full upper-body workout that challenges and builds multiple muscle groups.

  84. 94. Double Dumbbell Hang Snatch

    Photo of Double Dumbbell Hang Snatch being performed
    34,525 SETS LOGGED
    66.1 mSCORE

    This variation focuses on explosive power from the hang position, targeting the shoulders, back, and legs. Using two dumbbells enhances coordination and balance, making it a valuable exercise for developing functional strength and power.

  85. 95. Double Dumbbell Power Snatch

    Photo of Double Dumbbell Power Snatch being performed
    32,056 SETS LOGGED
    68.3 mSCORE

    A compound, full-body exercise that improves power, strength, and coordination. Using two dumbbells increases the challenge for grip and shoulder stability, offering a dynamic movement that benefits explosive strength and athletic performance.

  86. 96. Dumbbell Toe Walks

    Photo of Dumbbell Toe Walks being performed
    25,021 SETS LOGGED
    30.6 mSCORE

    An exercise targeting the calves and enhancing lower leg stability. Holding dumbbells at your sides, you walk on your toes to engage the calf muscles. This movement improves balance, ankle stability, and strengthens the calves, making it beneficial for athletes and those looking to enhance lower body endurance.

  87. 97. Dumbbell Calf Raise to Shrug

    Photo of Dumbbell Calf Raise to Shrug being performed
    18,796 SETS LOGGED
    34.4 mSCORE

    A compound movement that targets the calves, traps, and shoulders. Starting with a calf raise to activate the lower leg muscles, you transition into a shrug to engage the upper traps. This exercise efficiently works both lower and upper body regions, improving posture and functional strength, ideal for those aiming for comprehensive muscle engagement in a single movement.

  88. 98. Dumbbell Fire Hydrant Circle

    Photo of Dumbbell Fire Hydrant Circle being performed
    17,563 SETS LOGGED
    63.4 mSCORE

    This exercise is a more challenging variation of the fire hydrant exercise using dumbbells for added resistance. The exercise primarily targets the muscles in and around your hip. By targeting each side individually, you can better identify and address imbalances between sides.

  89. 99. Single Dumbbell Power Clean and Jerk

    Photo of Single Dumbbell Power Clean and Jerk being performed
    14,940 SETS LOGGED
    82.7 mSCORE

    A unilateral, compound movement that challenges coordination, power, and strength throughout the body. This exercise simulates the clean and jerk with a focus on unilateral strength development, enhancing athletic performance and functional mobility.

  90. 100. Single Dumbbell Power Clean

    Photo of Single Dumbbell Power Clean being performed
    14,896 SETS LOGGED
    76.6 mSCORE

    Focuses on explosive power and coordination using one dumbbell. It targets the shoulders, back, and legs, improving unilateral strength and balance, essential for sports performance and functional fitness.

  91. 101. Dumbbell Calf Raise to High Pull

    Photo of Dumbbell Calf Raise to High Pull being performed
    14,379 SETS LOGGED
    45 mSCORE

    A compound exercise combining calf raises with a high pull movement. This exercise is often used to help improve or work towards performing Olympic lifts, specifically recruiting your calves into your high pull. It’s an effective exercise for developing strength and power.