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.
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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 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.
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.
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.
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