Dumbbell Hammer Curl to Bicep Curl
A combined arm exercise transitioning from a neutral-grip hammer curl to a traditional supinated curl, targeting the biceps and brachialis while enhancing forearm strength and overall arm development.
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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 Hip Thrusts
A glute-strengthening exercise performed with the upper back elevated and a dumbbell adding resistance at the hips, emphasizing glute max power, hip extension strength, and posterior-chain activation.
Dumbbell Incline Close Grip Chest Press
An upper-body strength exercise performed on an incline bench with dumbbells held close together, emphasizing the upper chest and triceps while improving pressing power and shoulder stability.
Dumbbell Jackknife Pullover
A core and upper-body exercise combining a jackknife crunch with a pullover motion, targeting the abs, lats, and serratus while enhancing coordination, trunk control, and overhead strength.
Dumbbell Kneeling One Arm Row
A single-arm back exercise performed with one knee and hand supported, targeting the lats, rhomboids, and rear delts while improving unilateral strength, stability, and balanced pulling mechanics.
Dumbbell Lateral Raise to Front Raise
A shoulder-strengthening combo exercise that blends lateral and front raises to target the deltoids from multiple angles, improving shoulder control, symmetry, and overall upper-body stability.
Dumbbell Lateral Walk
A lower-body and core stability exercise where you step sideways while holding dumbbells, increasing resistance to the hips and legs while improving balance, coordination, and lateral strength.
Dumbbell Low Side to Side
A lower-body and core exercise performed in a low squat position while shifting weight laterally with dumbbells, targeting the quads, glutes, and hip stabilizers while building endurance and control.
Dumbbell Pause Squats
A lower-body strength exercise using dumbbells while briefly pausing at the bottom of the squat to increase time under tension, boosting quad and glute strength, control, and stability.
Dumbbell Renegade Rows
A core and upper-body exercise combining a plank position with alternating dumbbell rows, challenging back strength, shoulder stability, and full-body anti-rotation control.
Dumbbell Reverse to Curtsy Lunge
A lower-body exercise using dumbbells while transitioning from a straight reverse lunge into a diagonal curtsy lunge, targeting the glutes, quads, and hip stabilizers with added coordination and balance demands.
Dumbbell Romanian Deadlifts
A hip-hinge posterior-chain exercise using dumbbells to strengthen the hamstrings, glutes, and lower back while improving hinge mechanics, stability, and overall pulling power.
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