Dumbbell Bicep Curls
An upper-body isolation exercise using dumbbells to strengthen the biceps, enhance arm definition, and improve elbow-flexion strength through controlled curling movements.
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How it works: Use the filters to find the right exercise for your equipment, skill level, and target muscle group. These exercises feature in our challenges, workouts, and workout plans - but we’ve also made them available for you to browse and learn from. They’re great for discovering individual exercises that target specific muscles or for finding effective alternatives.
Dumbbell Box Squats
A lower-body strength exercise using dumbbells while sitting back to a box or bench, targeting the quads and glutes, improving squat mechanics, control, and safe depth consistency.
Dumbbell Chest Flies
A chest-isolating exercise performed lying back with dumbbells, opening and closing the arms in a wide arc to target the pectorals, improve chest expansion, and enhance upper-body muscle definition.
Dumbbell Chest Press
An upper-body strength exercise performed lying back with dumbbells, targeting the chest, triceps, and shoulders to build pressing power, stability, and muscle development.
Dumbbell Curtsy Lunges
A lower-body exercise using dumbbells to add resistance as you step diagonally behind the body, emphasizing the glutes—especially the glute medius—while improving hip stability, balance, and unilateral leg strength.
Dumbbell Deep Pulse Squats
A lower-body strength exercise using dumbbells while performing small, controlled pulses at the bottom of a deep squat to intensify quad and glute engagement and build endurance in the squat position.
Dumbbell External Rotation
A rotator cuff–strengthening exercise using light dumbbells to train shoulder stability, improve joint integrity, and enhance controlled outward arm rotation.
Dumbbell Flutter Kicks
A core-strengthening exercise combining traditional flutter kicks with light dumbbells for added resistance or upper-body stability, targeting the lower abs, hip flexors, and deep core muscles while enhancing coordination and control.
Dumbbell Frog Pumps
A glute-focused exercise performed with the soles of the feet together and knees open, using a dumbbell for added resistance to intensify glute max activation, hip engagement, and posterior-chain strength.
Dumbbell Front Narrow Squats
A lower-body exercise performed with dumbbells held in front and feet placed closer together, emphasizing quad strength, core stability, and controlled upright squat mechanics.
Dumbbell Glute Bridges
A posterior-chain exercise using a dumbbell for added resistance as you lift the hips, targeting the glutes and hamstrings while improving hip strength, stability, and glute activation.
Dumbbell Good Mornings
A hip-hinge posterior-chain exercise using dumbbells to add resistance as you hinge forward, strengthening the hamstrings, glutes, and lower back while improving hinge mechanics and spinal stability.
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