The 132 Best Dumbbells Exercises

1. 1. Dumbbell Bicep Curl

   

   11,988,008 SETS LOGGED99.6 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.

   • Beginner
   • Biceps

2. 2. Hammer Curls

   

   10,391,123 SETS LOGGED99.2 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.

   • Beginner
   • Biceps

3. 3. Dumbbell Row

   

   10,105,842 SETS LOGGED99.9 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.

   • Beginner
   • Back

4. 4. Dumbbell Bench Press

   

   10,009,222 SETS LOGGED99.7 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.

   • Beginner
   • Chest

5. 5. Dumbbell Shoulder Press

   

   7,993,508 SETS LOGGED99.5 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.

   • Beginner
   • Shoulders

6. 6. Dumbbell Fly

   

   7,705,017 SETS LOGGED98.3 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.

   • Beginner
   • Chest
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8. 7. Dumbbell Skullcrusher

   

   6,955,739 SETS LOGGED98.4 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.

   • Beginner
   • Triceps

9. 8. Dumbbell Front Raise

   

   6,658,201 SETS LOGGED98.6 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.

   • Beginner
   • Shoulders

10. 9. Seated Tricep Press

    

    5,268,021 SETS LOGGED97.4 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.

    • Beginner
    • Triceps

11. 10. Dumbbell Incline Bench Press

    

    5,092,125 SETS LOGGED99 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.

    • Intermediate
    • Chest

1. 11. Dumbbell Lunge

   

   5,051,344 SETS LOGGED97.6 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.

   • Beginner
   • Quads

2. 12. Dumbbell Rear Delt Raise

   

   5,008,862 SETS LOGGED94.7 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).

   • Intermediate
   • Shoulders

3. 13. Dumbbell Bent Over Row

   

   4,734,951 SETS LOGGED94.4 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.

   • Beginner
   • Back

4. 14. Dumbbell Kickbacks

   

   4,662,666 SETS LOGGED93.7 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.

   • Beginner
   • Triceps

5. 15. Dumbbell Romanian Deadlift

   

   4,633,512 SETS LOGGED97.6 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.

   • Beginner
   • Hamstrings

6. 16. Dumbbell Shoulder Raise

   

   4,548,625 SETS LOGGED97.8 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.

   • Beginner
   • Shoulders

7. 17. Seated Dumbbell Curl

   

   4,169,591 SETS LOGGED98 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.

   • Beginner
   • Biceps

8. 18. Dumbbell Squat

   

   3,743,936 SETS LOGGED94.1 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.

   • Beginner
   • Quads

9. 19. Concentration Curl

   

   3,153,828 SETS LOGGED91.3 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.

   • Intermediate
   • Biceps

10. 20. Dumbbell Shrug

    

    3,012,522 SETS LOGGED97.5 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.

    • Beginner
    • Trapezius

11. 21. Arnold Dumbbell Press

    

    2,556,674 SETS LOGGED93.2 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.

    • Intermediate
    • Shoulders

12. 22. Dumbbell Squat To Shoulder Press

    

    2,469,637 SETS LOGGED98.1 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.

    • Beginner
    • Quads

13. 23. Dumbbell Lateral Raise

    

    2,049,344 SETS LOGGED95.5 mSCORE

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

    • Beginner
    • Shoulders

14. 24. Incline Dumbbell Curl

    

    2,022,868 SETS LOGGED95 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.

    • Beginner
    • Biceps

15. 25. Single Leg Romanian Deadlift

    

    1,930,158 SETS LOGGED80.8 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.

    • Intermediate
    • Hamstrings

16. 26. Dumbbell Upright Row

    

    1,743,442 SETS LOGGED90.7 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.

    • Beginner
    • Trapezius

17. 27. Single Arm Dumbbell Tricep Extension

    

    1,720,149 SETS LOGGED88.5 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.

    • Beginner
    • Triceps

18. 28. Cross Body Hammer Curls

    

    1,623,503 SETS LOGGED95.4 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.

    • Beginner
    • Biceps

19. 29. Dumbbell Sumo Squat

    

    1,573,910 SETS LOGGED81 mSCORE

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

    • Intermediate
    • Quads

20. 30. Dumbbell Back Fly

    

    1,464,147 SETS LOGGED93.6 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.

    • Beginner
    • Shoulders

21. 31. Dumbbell Incline Fly

    

    1,416,678 SETS LOGGED91.1 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.

    • Intermediate
    • Chest

22. 32. Biceps Curl To Shoulder Press

    

    1,406,166 SETS LOGGED87.8 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.

    • Intermediate
    • Biceps

23. 33. Dumbbell Tricep Extension

    

    1,397,956 SETS LOGGED86.6 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.

    • Intermediate
    • Triceps

24. 34. Dumbbell Squeeze Press

    

    1,394,107 SETS LOGGED91.1 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.

    • Beginner
    • Chest

25. 35. Dumbbell Floor Press

    

    1,318,288 SETS LOGGED73.8 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.

    • Intermediate
    • Chest

26. 36. Incline Dumbbell Row

    

    1,268,002 SETS LOGGED90.5 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.

    • Beginner
    • Back

27. 37. Dumbbell Step Up

    

    1,224,911 SETS LOGGED84.4 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.

    • Intermediate
    • Quads

28. 38. Incline Hammer Curl

    

    1,220,122 SETS LOGGED85.1 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.

    • Intermediate
    • Biceps

29. 39. Standing Dumbbell Shoulder Press

    

    1,187,515 SETS LOGGED86 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.

    • Intermediate
    • Shoulders

30. 40. Dumbbell Side Bend

    

    1,093,056 SETS LOGGED38.8 mSCORE

    Dumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.

    • Beginner
    • Abs

31. 41. Dumbbell Stiff Legged Deadlift

    

    1,081,079 SETS LOGGED89.2 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.

    • Beginner
    • Hamstrings

32. 42. Dumbbell Clean

    

    1,059,839 SETS LOGGED88.6 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.

    • Beginner
    • Hamstrings

33. 43. Dumbbell Hip Thrust

    

    1,057,468 SETS LOGGED88.1 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.

    • Beginner
    • Glutes

34. 44. Dumbbell Bulgarian Split Squat

    

    1,051,338 SETS LOGGED91.4 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.

    • Beginner
    • Quads

35. 45. Dumbbell Goblet Squat

    

    1,034,541 SETS LOGGED87.9 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.

    • Intermediate
    • Quads

36. 46. Dumbbell Glute Bridge

    

    1,033,799 SETS LOGGED69.3 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.

    • Beginner
    • Glutes

37. 47. Dumbbell Wide Curls

    

    963,253 SETS LOGGED70 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.

    • Beginner
    • Biceps

38. 48. Side Laterals to Front Raise

    

    910,015 SETS LOGGED73.6 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.

    • Intermediate
    • Shoulders

39. 49. Alternating Dumbbell Bench Press

    

    858,587 SETS LOGGED82 mSCORE

    Alternating Dumbbell Bench Press is a variation on the more standard Dumbbell Bench Press. Like other Bench Press variations, this compound exercise primarily targets your chest, shoulders, and triceps. By alternating arms, you add instability and a greater need for core stabilization, helping to address any strength discrepancies between sides. This variation can also increase time under tension, making it an excellent exercise for muscle endurance.

    • Beginner
    • Chest

40. 50. Zottman Curl

    

    852,362 SETS LOGGED66.8 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.

    • Intermediate
    • Biceps

41. 51. Seated Dumbbell Rear Delt Raise

    

    827,249 SETS LOGGED82.4 mSCORE

    Seated Dumbbell Rear Delt Raise is an isolation exercise that primarily targets the rear deltoids (back of the shoulder). By performing this exercise while seated, you add more stability, preventing body sway to assist with the lift. The use of dumbbells ensures equal load distribution between sides, helping identify and correct strength imbalances, making it excellent for isolated shoulder training.

    • Intermediate
    • Shoulders

42. 52. Incline Dumbbell Squeeze Press

    

    801,110 SETS LOGGED85.9 mSCORE

    Incline Dumbbell Squeeze Press is a variation on the more standard Bench Press. Like other Bench Press variations, this compound exercise primarily targets the chest, shoulders, and triceps. The incline position emphasizes the upper chest and shoulders, while the act of squeezing the dumbbells together helps to maintain tension in the chest throughout the movement. This is a great exercise for building both strength and muscle mass in the upper chest.

    • Beginner
    • Chest

43. 53. Waiter Curls

    

    787,765 SETS LOGGED85.5 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.

    • Beginner
    • Biceps

44. 54. Palms-Up Dumbbell Wrist Curl

    

    733,372 SETS LOGGED87.6 mSCORE

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

    • Beginner
    • Forearms

45. 55. Dumbbell Decline Bench Press

    

    707,950 SETS LOGGED86.1 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.

    • Intermediate
    • Chest

46. 56. Single Dumbbell Sumo Squat

    

    705,617 SETS LOGGED86.2 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.

    • Beginner
    • Quads

47. 57. Iron Cross

    

    633,047 SETS LOGGED80.2 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.

    • Intermediate
    • Shoulders

48. 58. Palms-Down Dumbbell Wrist Curl

    

    621,045 SETS LOGGED87.4 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.

    • Beginner
    • Forearms

49. 59. Reverse Dumbbell Curl

    

    602,902 SETS LOGGED81.8 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.

    • Intermediate
    • Biceps

50. 60. Around the Worlds

    

    588,849 SETS LOGGED62.4 mSCORE

    Around the Worlds is an isolation exercise that primarily targets the shoulders and chest. It involves moving a pair of light dumbbells in a circular motion above your head and out to the sides, forming a full range of motion around your body. This exercise can help improve shoulder mobility and stability, while also engaging the chest muscles for added muscle activation.

    • Beginner
    • Chest

51. 61. Dumbbell No Money Curls

    

    579,428 SETS LOGGED45.1 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.

    • Beginner
    • Biceps

52. 62. Dumbbell Bent Over Reverse Fly

    

    553,269 SETS LOGGED81.9 mSCORE

    Dumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.

    • Beginner
    • Back

53. 63. Single Arm Preacher Curl

    

    485,411 SETS LOGGED43.2 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.

    • Beginner
    • Biceps

54. 64. Dumbbell Superman

    

    478,093 SETS LOGGED77.3 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.

    • Intermediate
    • Lower Back

55. 65. Standing Dumbbell Calf Raise

    

    463,937 SETS LOGGED83.1 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.

    • Beginner
    • Calves

56. 66. Renegade Row

    

    452,947 SETS LOGGED33.7 mSCORE

    Renegade Row is a compound exercise that primarily targets your back, shoulders, and core. The movement involves holding a plank position with a dumbbell in each hand and performing a row on each side. This exercise adds instability from the plank, forcing you to engage your core for stability while performing the rows. It's great for developing overall strength and functional fitness.

    • Advanced
    • Back

57. 67. Dumbbell Drag Curl

    

    413,520 SETS LOGGED67.8 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.

    • Beginner
    • Biceps

58. 68. Single Arm Floor Press

    

    400,425 SETS LOGGED29.3 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.

    • Intermediate
    • Chest

59. 69. Dumbbell Decline Fly

    

    384,341 SETS LOGGED51.6 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.

    • Intermediate
    • Chest

60. 70. Bird Dog Rows

    

    357,634 SETS LOGGED69.2 mSCORE

    Bird Dog Rows are a compound movement that primarily targets the back, core, and glutes. This exercise combines a row with a Bird Dog position, adding significant instability that requires strong core activation. It's particularly useful for improving balance, overall stability, and addressing strength imbalances between sides. This is an effective addition for those looking to enhance functional strength and coordination.

    • Intermediate
    • Back

61. 71. Spider Curls

    

    345,133 SETS LOGGED63.5 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.

    • Intermediate
    • Biceps

62. 72. Standing Arnold Press

    

    344,852 SETS LOGGED42.4 mSCORE

    Similar to the seated version, the Standing Arnold Press is a compound movement that primarily targets the shoulders. By performing this exercise while standing, you engage additional stabilizing muscles in the core and legs. This makes it a more functional exercise, improving balance and coordination while building strength and muscle mass in the shoulders.

    • Intermediate
    • Shoulders

63. 73. Standing Dumbbell Tricep Extension

    

    342,100 SETS LOGGED77.1 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.

    • Beginner
    • Triceps

64. 74. Elbows Out Bent Over Dumbbell Row

    

    336,708 SETS LOGGED67.2 mSCORE

    Elbows Out Bent Over Dumbbell Row is a variation on the more standard Bent Over Row. Like other row variations, this is a compound exercise that primarily targets your back. By keeping your elbows flared out, you can better emphasize muscle activation across a wider area of your back muscles, especially the upper back. This variation's unique arm positioning helps recruit more of your rear deltoids and rhomboids, making it a great complementary exercise.

    • Beginner
    • Shoulders

65. 75. Single Arm Overhead Press

    

    320,373 SETS LOGGED46.7 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.

    • Intermediate
    • Shoulders

66. 76. Tate Press

    

    306,186 SETS LOGGED61 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.

    • Intermediate
    • Triceps

67. 77. Dumbbell Snatch

    

    289,197 SETS LOGGED39.2 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.

    • Intermediate
    • Hamstrings

68. 78. Single Arm Overhead Dumbbell Lunge

    

    281,505 SETS LOGGED57.6 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.

    • Intermediate
    • Quads

69. 79. Dumbbell Lateral Raise To Front Raise

    

    280,471 SETS LOGGED78.6 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.

    • Beginner
    • Shoulders

70. 80. Dumbbell Good Morning

    

    273,327 SETS LOGGED63.8 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.

    • Beginner
    • Hamstrings

71. 81. Dumbbell Preacher Curls

    

    264,641 SETS LOGGED71.9 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.

    • Beginner
    • Biceps

72. 82. Overhead Dumbbell Lunge

    

    253,993 SETS LOGGED61.5 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.

    • Intermediate
    • Quads

73. 83. Seated Dumbbell Calf Raise

    

    222,926 SETS LOGGED73.7 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.

    • Beginner
    • Calves

74. 84. Dumbbell Underhand Front Raise

    

    221,650 SETS LOGGED33.8 mSCORE

    Dumbbell Underhand Front Raise is a variation on the more standard Front Raise. Similar to other Front Raise variations, this is an isolation exercise that primarily targets the shoulders, particularly the anterior deltoid (front of the shoulder). By using an underhand grip, you can engage a slightly different portion of the shoulder muscles, which adds variety to your shoulder training and can help improve overall muscle development.

    • Beginner
    • Shoulders

75. 85. Dumbbell Curtsy Lunge

    

    213,217 SETS LOGGED38.3 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.

    • Intermediate
    • Quads

76. 86. Dumbbell Standing Hammer Curl To Front Press

    

    205,921 SETS LOGGED56.8 mSCORE

    Dumbbell Standing Hammer Curl To Front Press is a compound exercise that combines a hammer curl with a shoulder press. This exercise primarily targets the biceps during the curl and the shoulders during the press. Performing this exercise standing adds instability and requires core engagement to maintain proper form. The combination of movements makes it a functional exercise helpful for building strength and coordination.

    • Beginner
    • Biceps

77. 87. Dumbbell Hammer Pause Curl

    

    196,100 SETS LOGGED66.4 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.

    • Beginner
    • Biceps

78. 88. Dumbbell Romanian Deadlift to Bent Over Row

    

    196,079 SETS LOGGED67.9 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.

    • Beginner
    • Hamstrings

79. 89. Dumbbell Romanian Deadlift to Shrug

    

    192,268 SETS LOGGED68.5 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.

    • Beginner
    • Hamstrings

80. 90. Standing Single Arm Dumbbell Shoulder Press

    

    192,049 SETS LOGGED65.4 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.

    • Beginner
    • Shoulders

81. 91. Dumbbell Standing Front Press

    

    186,069 SETS LOGGED64.1 mSCORE

    Dumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.

    • Beginner
    • Shoulders

82. 92. Dumbbell Larson Press

    

    178,766 SETS LOGGED72.7 mSCORE

    Dumbbell Larson Press is a variation of the bench press that eliminates leg drive by keeping your legs elevated or off the ground. This compound exercise primarily targets the chest, shoulders, and triceps. By removing leg drive, you focus purely on upper body strength and stability, making it a great exercise to improve your bench press form and muscle isolation.

    • Beginner
    • Chest

83. 93. Dumbbell Pause Curl

    

    164,861 SETS LOGGED56.9 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.

    • Beginner
    • Biceps

84. 94. Dumbbell Romanian Deadlift to Calf Raise

    

    161,149 SETS LOGGED63.1 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.

    • Beginner
    • Hamstrings

85. 95. Dumbbell Walking Lunge

    

    154,729 SETS LOGGED74.3 mSCORE

    Dumbbell Walking Lunge is a variation of the standard Lunge. Like other lunge variations, this compound exercise primarily targets the quads, but also hits the glutes and hamstrings. By holding a dumbbell in each hand, you add resistance which further challenges your lower body. This variation also encourages coordination and dynamic balance as you move.

    • Beginner
    • Quads

86. 96. Incline Svend Press

    

    154,009 SETS LOGGED28.9 mSCORE

    Incline Svend Press is an isolation exercise that primarily targets the chest. By performing this exercise on an incline bench, you can add more emphasis to the upper chest and shoulders. The Svend Press component involves compressing two weights together which helps activate the chest muscles more deeply. This is a great variation to improve muscle activation and build strength in the upper chest.

    • Beginner
    • Chest

87. 97. Dumbbell Hang Snatch

    

    150,615 SETS LOGGED83.5 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.

    • Beginner
    • Hamstrings

88. 98. Leg Raise With Dumbbell Pull Over

    

    149,638 SETS LOGGED49.7 mSCORE

    Leg Raise With Dumbbell Pull Over is a combination of two movements: a leg raise and a dumbbell pull over. This is a compound exercise that engages the core, shoulders, and lats. Performing both movements simultaneously increases the challenge for coordination and core stability, making it a great exercise for developing functional strength and muscle endurance.

    • Beginner
    • Chest

89. 99. Dumbbell Hanging Lateral Raise

    

    146,568 SETS LOGGED27.7 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.

    • Beginner
    • Shoulders

90. 100. Dumbbell Cuban Shoulder Rotations

    

    140,207 SETS LOGGED43.6 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.

    • Beginner
    • Shoulders

91. 101. Dumbbell Hang Power Clean

    

    136,606 SETS LOGGED72.9 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.

    • Intermediate
    • Quads

92. 102. Dumbbell Pull Over

    

    132,646 SETS LOGGED78.1 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.

    • Beginner
    • Chest

93. 103. Single Arm Farmer Walk

    

    128,166 SETS LOGGED36 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.

    • Beginner
    • Forearms

94. 104. Dumbbell Drag Pause Curl

    

    121,006 SETS LOGGED45.8 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.

    • Beginner
    • Biceps

95. 105. Dumbbell Standing Single Arm Front Press

    

    118,921 SETS LOGGED52.7 mSCORE

    This exercise is a variation on the more standard Shoulder Press. Similar to the shoulder press this is a compound exercise that primarily targets the shoulders. By positioning the dumbbell in front of you, with your elbow underneath, you can help make this a more functional exercise. In addition, by using a single dumbbell from a standing position, you’re forced to recruit stabilizing muscles around your shoulder, as well as your core to help maintain good form and posture.

    • Beginner
    • Shoulders

96. 106. Dumbbell Thruster

    

    112,592 SETS LOGGED62.6 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.

    • Beginner
    • Quads

97. 107. Seated Dumbbell One-Leg Calf Raise

    

    104,850 SETS LOGGED58 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.

    • Beginner
    • Calves

98. 108. Dumbbell Romanian Deadlift to High Pull

    

    100,610 SETS LOGGED73 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.

    • Beginner
    • Hamstrings

99. 109. Underhand Rear Delt Raise

    

    96,921 SETS LOGGED33.9 mSCORE

    Underhand Rear Delt Raise is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The underhand grip shifts the focus slightly, allowing better muscle activation in the rear delts. This exercise is excellent for rounding out shoulder workouts, preventing imbalances, and improving shoulder stability as well as enhancing posture.

    • Intermediate
    • Shoulders

100. 110. Single Arm Reverse Dumbbell Curl

     

     94,272 SETS LOGGED37.4 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.

     • Advanced
     • Biceps

101. 111. Plank With Dumbbell Pull Through

     

     88,328 SETS LOGGED36.9 mSCORE

     This exercise is a compound movement combining a plank with pulling a dumbbell beneath you. Primarily targeting the core, it also engages the shoulders and back. The added instability from moving the dumbbell challenges balance and improves core stabilization. This is an excellent variation for increasing the difficulty of standard planks and incorporating some functional strength.

     • Intermediate
     • Abs

102. 112. Zottman Preacher Curl

     

     87,599 SETS LOGGED41.4 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.

     • Intermediate
     • Biceps

103. 113. Dumbbell Seated Hammer Curl To Front Press

     

     77,397 SETS LOGGED51.3 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.

     • Beginner
     • Biceps

104. 114. Dumbbell Seated Single Arm Shoulder Press

     

     74,553 SETS LOGGED47.1 mSCORE

     Dumbbell Seated Single Arm Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time from a seated position, you add more instability to the movement, which requires additional core engagement for maintaining good posture and form.

     • Beginner
     • Shoulders

105. 115. Seated Dumbbell Front Press

     

     68,769 SETS LOGGED52.4 mSCORE

     Seated Dumbbell Front Press is a variation of the standard Shoulder Press. This compound exercise primarily targets the shoulders. By performing the exercise while seated, you add stability to the movement, allowing you to concentrate more on exertion and less on stabilizing your core and lower body. Using dumbbells also ensures individual arm development, addressing any strength imbalances between sides.

     • Beginner
     • Shoulders

106. 116. Double Dumbbell Power Snatch

     

     62,961 SETS LOGGED64.9 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.

     • Intermediate
     • Quads

107. 117. Dumbbell Punches

     

     61,470 SETS LOGGED26.8 mSCORE

     Dumbbell Punches are a compound exercise that primarily targets the shoulders and arms. By incorporating dumbbells, you add resistance to the punching motion, which helps to build strength and endurance in your upper body. This exercise is great for improving functional strength, particularly for sports that require quick, explosive arm movements. Additionally, using dumbbells can help to address imbalances between the sides.

     • Beginner
     • Shoulders

108. 118. Dumbbell V-Sit Cross Jab

     

     60,981 SETS LOGGED44.2 mSCORE

     Dumbbell V-Sit Cross Jab is a compound exercise that combines a V-Sit and a Cross Jab. This exercise primarily targets your core, shoulders, and obliques. By holding a V-Sit position, you engage your core for stability while performing cross jabs with dumbbells. The added resistance of the dumbbells can further improve muscle activation and conditioning.

     • Intermediate
     • Abs

109. 119. Double Dumbbell Hang Snatch

     

     58,765 SETS LOGGED63 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.

     • Intermediate
     • Hamstrings

110. 120. Dumbbell Halo To Oblique Crunch

     

     47,123 SETS LOGGED23 mSCORE

     Dumbbell Halo To Oblique Crunch is a combination of a core and shoulder exercise. It primarily targets the obliques and shoulders. By performing a halo movement with the dumbbell around your head, you engage your shoulders and upper body. Transitioning into an oblique crunch emphasizes the sides of your core, making this an excellent exercise for building functional strength and stability.

     • Beginner
     • Abs

111. 121. Dumbbell Calf Raise to Shrug

     

     43,099 SETS LOGGED38.4 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.

     • Beginner
     • Calves

112. 122. Dumbbell Kneel to Stand

     

     41,643 SETS LOGGED65.5 mSCORE

     Dumbbell Kneel to Stand is a compound exercise that primarily targets the quads and glutes. By transitioning from a kneeling position to standing with a dumbbell in each hand, you add resistance and emphasize balance. This exercise builds unilateral strength, coordination, and stability, making it an excellent functional movement for overall lower body development.

     • Beginner
     • Quads

113. 123. Dumbbell Toe Walks

     

     34,097 SETS LOGGED29.9 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.

     • Beginner
     • Calves

114. 124. Seated Single Arm Dumbbell Front Press

     

     31,462 SETS LOGGED35.2 mSCORE

     Seated Single Arm Dumbbell Front Press is a variation of the more standard Shoulder Press. Like other Shoulder Press variations, this compound exercise primarily targets the shoulders. By performing this exercise one side at a time, you add some instability to the movement while preventing compensation for any strength discrepancies between sides. Sitting down adds more stability, allowing for focused exertion.

     • Beginner
     • Shoulders

115. 125. Dumbbell Fire Hydrant Circle

     

     26,808 SETS LOGGED55.1 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.

     • Intermediate
     • Abductors

116. 126. Dumbbell Calf Raise to High Pull

     

     25,139 SETS LOGGED44.8 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.

     • Beginner
     • Calves

117. 127. Dumbbell Overhead Kneel to Stand

     

     23,058 SETS LOGGED56.5 mSCORE

     This exercise is a combination of a kneeling movement and an overhead press. It’s a compound exercise that primarily targets the quads, shoulders, and triceps. By starting from a kneeling position and moving to a stand with the weight overhead, you add instability and require greater core stabilization. This can increase functional strength and balance.

     • Intermediate
     • Quads

118. 128. Dumbbell Bulgarian Split Jumps

     

     19,672 SETS LOGGED33.3 mSCORE

     Dumbbell Bulgarian Split Jumps are a more explosive variation on the Bulgarian Split Squat. This compound exercise primarily targets your quads. By adding a jump to the movement, you increase the intensity and power requirements, which can help develop explosive leg strength. Holding dumbbells in each hand adds additional resistance, making the exercise more challenging.

     • Advanced
     • Quads

119. 129. Single Dumbbell Power Clean and Jerk

     

     17,002 SETS LOGGED75.3 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.

     • Intermediate
     • Quads

120. 130. Single Dumbbell Power Clean

     

     16,418 SETS LOGGED68.4 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.

     • Intermediate
     • Quads

121. 131. Dumbbell Deficit Reverse Lunge

     

     14,716 SETS LOGGED42.4 mSCORE

     Dumbbell Deficit Reverse Lunge is a variation on the standard Reverse Lunge. This compound exercise primarily targets your quads, hamstrings, and glutes. By performing the movement from a deficit, you increase the range of motion, which can lead to better muscle activation and more strength gains. Using dumbbells adds resistance without limiting your movement freedom.

     • Intermediate
     • Quads

122. 132. Step Up to Deficit Reverse Lunge

     

     2,936 SETS LOGGED39.7 mSCORE

     Step Up to Deficit Reverse Lunge is a compound exercise that targets the quads and glutes. Combining a step up with a reverse lunge adds more complexity and requires more control. By performing the reverse lunge from a deficit, you increase the range of motion, leading to better muscle activation and strength building, especially in the glutes and hamstrings.

     • Intermediate
     • Quads