Dumbbell Bench Press
Dumbbell Bench Press activates muscle groups throughout your upper body, including your triceps, pectoral muscles (especially the pectoralis major), and anterior deltoids.
Discover exercises for every goal — strength, endurance, flexibility, or fat loss.
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 Biceps Curl With Static Hold
Dumbbell Biceps Curl with Static Hold is one of the most effective exercises if you want to pump up your biceps and increase their volume.
Dumbbell Box Lunge
Dumbbell Box Lunge builds stronger, more muscular legs for any level or goal as well as works for the core. Using a box while performing this exercise targets the glutes better.
Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.
Dumbbell Chop
Dumbbell Chop is a core strengthening exercise that targets the lower abdominals and obliques. It also engages the muscles of your back, hip, and shoulders.
Dumbbell Clean
Dumbbell Clean is a full-body workout that targets multiple muscles, including your glutes, hamstrings, calves, biceps, quadriceps, triceps, deltoids, spinal erectors, and lower back muscles.
Dumbbell Crossover Lunge
Dumbbell Crossover Lunges are a great strength exercise for building muscle in your lower body. This exercise targets the glutes and hamstrings. Dumbbell Crossover lunges can improve flexibility and balance.
Dumbbell Deadlift
Dumbbell Deadlift is a multi-joint, full-body exercise that primarily targets the Gluteus Maximus, Quadriceps, Hamstrings, and lower back.
Dumbbell Diagonal Lunge
Dumbbell Diagonal Lunge targets the glutes, hamstrings, and quads while also engaging the muscles of the inner and outer thighs.
Dumbbell Diagonal Raise
Dumbbell Diagonal Raise primarily strengthens the shoulder muscles but also works the upper chest. It also builds strength in the front and sides of your shoulders.
Dumbbell Face Pull With External Rotation
Dumbbell Face Pull with External Rotation is an upper body exercise that mainly targets the rear deltoids, rhomboids, and middle trapezius (traps). The exercise also improves the shoulders in general and the rotator cuff muscles.
Dumbbell Flye
Dumbbell Flye is a great exercise that strengthens the upper body muscles. This exercise targets the sternal heads of your pectoralis major muscles, which are found in your chest, but also strengthens your deltoids, biceps, triceps, wrist flexors, and brac...
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