Equipment
Dumbbell Exercises (250)
250 exercises you can do with a dumbbell — 114 beginner, 125 intermediate and 11 advanced — covering the biceps, delts and triceps and more. Every exercise has an animated demonstration, step-by-step instructions and sets-and-reps guidance, and all of them are ready to log in the SetGrip app.
Beginner (114)
Across Bench Single Arm Dumbbell Rear Delt Fly
Alternating Arm Blaster Dumbbell Curl
Alternating Dumbbell Curl
Alternating Dumbbell Front Raise
Alternating Dumbbell Hammer Curl
Alternating Dumbbell Lying Triceps Extension
Alternating Dumbbell Preacher Curl
Alternating Dumbbell Seated Hammer Curl
Alternating Dumbbell Seated Shoulder Press
Alternating Neutral Grip Dumbbell Seated Shoulder Press
Arm Blaster Dumbbell Hammer Curl
Back Supported Dumbbell Seated Curl
Bench Dumbbell Forearm Pronation
Bench Dumbbell Forearm Supination
Bench Dumbbell Reverse Wrist Curl
Bench Dumbbell Squat
Bench Dumbbell Wrist Curl
Bench Neutral Grip Dumbbell Wrist Curl
Chest Supported Dumbbell Shrug
Dumbbell Bench Press
Dumbbell Close Grip Bench Press
Dumbbell Concentration Curl
Dumbbell Cross Body Hammer Curl
Dumbbell Curl
Dumbbell Deadlift
Dumbbell Finger Curl
Dumbbell Front Raise
Dumbbell Front Raise (Standing Alternating)
Dumbbell Full Can Raise
Dumbbell Goblet Squat
Dumbbell Hammer Curl
Dumbbell Hammer Preacher Curl
Dumbbell High Curl
Dumbbell Lateral Raise
Dumbbell Lying Elbow Press
Dumbbell Neutral Grip Bench Press
Dumbbell Overhead Triceps Extension
Dumbbell Preacher Curl
Dumbbell Reverse Concentration Curl
Dumbbell Reverse Curl
Dumbbell Reverse Spider Curl
Dumbbell Reverse Wrist Curl
Dumbbell Seated Bent Arm Lateral Raise
Dumbbell Seated Curl
Dumbbell Seated Front Raise
Dumbbell Seated Hammer Curl
Dumbbell Shrug
Dumbbell Side Bend
Dumbbell Skull Crusher
Dumbbell Spell Caster
Dumbbell Squat
Dumbbell Squat Curl
Dumbbell Sumo Pull Through
Dumbbell Triceps Kickback
Dumbbell Upright Row
Dumbbell W Press
Dumbbell Waiter Curl
Dumbbell Wrist Curl
Farmer's Carry
Floor Dumbbell Forearm Pronation
Floor Dumbbell Forearm Supination
Incline Alternating Dumbbell Fly
Incline Bench Dumbbell Overhead Triceps Extension
Incline Bench Dumbbell Shrug
Incline Bench Single Arm Dumbbell Preacher Curl
Lying Dumbbell Curl
Lying Dumbbell Leg Curl
Lying Wide Dumbbell Curl
Neutral Grip Dumbbell Seated Shoulder Press
Neutral Grip Dumbbell Wrist Curl
No Back Support Dumbbell Seated Shoulder Press
Plate Dumbbell Seated Calf Raise
Plate Dumbbell Seated Single Leg Calf Raise
Seated Alternating Dumbbell Front Raise
Seated Alternating Dumbbell Triceps Kickback
Seated Back Supported Dumbbell Overhead Triceps Extension
Seated Dumbbell Lateral Raise
Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Shoulder Press
Seated Dumbbell Triceps Kickback
Seated Single Arm Dumbbell Overhead Triceps Extension
Seated Single Arm Dumbbell Triceps Kickback
Side Lying on Floor Single Arm Dumbbell Rear Delt Fly
Side Lying Single Arm Dumbbell Lateral Raise
Single Arm Bench Dumbbell Reverse Wrist Curl
Single Arm Bench Dumbbell Wrist Curl
Single Arm Bench Neutral Grip Dumbbell Wrist Curl
Single Arm Dumbbell Curl
Single Arm Dumbbell Forearm Rotation
Single Arm Dumbbell Hammer Curl
Single Arm Dumbbell Lateral Raise
Single Arm Dumbbell Preacher Curl
Single Arm Dumbbell Reverse Curl
Single Arm Dumbbell Reverse Wrist Curl
Single Arm Dumbbell Row
Single Arm Dumbbell Seated Hammer Curl
Single Arm Dumbbell Upright Row
Single Arm Dumbbell Wrist Curl
Single Arm Neutral Grip Dumbbell Wrist Curl
Single Arm Supported Dumbbell Lateral Raise
Single Arm Supported Dumbbell Rear Delt Fly
Single Arm Unsupported Dumbbell Triceps Kickback
Single Dumbbell Dumbbell Skull Crusher
Standing Alternating Dumbbell Shoulder Press
Standing Alternating Dumbbell Triceps Kickback
Standing Dumbbell Concentration Curl
Standing Dumbbell Triceps Kickback
Standing Neutral Grip Dumbbell Shoulder Press
Standing Single Arm Dumbbell Overhead Triceps Extension
Step Dumbbell Seated Single Leg Calf Raise
Step Dumbbell Standing Calf Raise
Wide Dumbbell Curl
Wide Dumbbell Seated Curl
Wide Grip Dumbbell Upright Row
Intermediate (125)
Across Face Dumbbell Lying Triceps Extension
Alternating Dumbbell Hammer Curl to Press
Alternating Dumbbell Hammer Preacher Curl
Alternating Dumbbell Incline Curl
Arm Blaster Dumbbell Curl
Back Support Dumbbell Seated Lateral Raise
Bench Lengthwise Dumbbell Pullover
Bent over Dumbbell Row
Bowling Motion Dumbbell Lunge Curl
Decline Dumbbell Bench Press
Decline Dumbbell Fly
Decline Dumbbell Neutral Grip Bench Press
Decline Dumbbell Skull Crusher
Decline Single Arm Dumbbell Bench Press
Decline Single Arm Dumbbell Neutral Grip Bench Press
Decline Twisting Grip Dumbbell Fly
Dumbbell Arnold Press
Dumbbell Around the World
Dumbbell Bulgarian Split Squat
Dumbbell Clean
Dumbbell Close Grip Push-Up
Dumbbell Cuban Press
Dumbbell Fly
Dumbbell Forward Lunge
Dumbbell Hammer Spider Curl
Dumbbell Incline Curl
Dumbbell Incline Hammer Curl
Dumbbell Iron Cross
Dumbbell Lateral to Front Raise
Dumbbell Lunge Curl
Dumbbell Lunge with Triceps Extension
Dumbbell Pullover
Dumbbell Push Press
Dumbbell Rear Delt Fly
Dumbbell Reverse Lunge
Dumbbell Reverse Preacher Curl
Dumbbell Romanian Deadlift
Dumbbell Scott Press
Dumbbell Seated Curl to Shoulder Press
Dumbbell Single Leg Calf Raise
Dumbbell Spider Curl
Dumbbell Squeeze Press
Dumbbell Step-Up
Dumbbell Step-Up Split Squat
Dumbbell Tate Press
Dumbbell Zottman Curl
Dumbbell Zottman Preacher Curl
Dumbbells Deficit Push-Up
Head Supported Dumbbell Rear Delt Fly
Hyght Dumbbell Fly
Incline Alternating Dumbbell Bench Press
Incline Bench Dumbbell Front Raise
Incline Bench Dumbbell Rear Delt Fly
Incline Bench Dumbbell Row
Incline Bench Dumbbell Y-Raise
Incline Bench Reverse Grip Dumbbell Row
Incline Bench Reverse Grip Single Arm Dumbbell Row
Incline Bench Rotating Grip Dumbbell Rear Delt Fly
Incline Bench Single Arm Dumbbell Lateral Raise
Incline Dumbbell Bench Press
Incline Dumbbell Fly
Incline Dumbbell Skull Crusher
Incline Dumbbell T-Raise
Incline Dumbbell Twist Press
Incline Single Arm Dumbbell Bench Press
Incline Single Arm Dumbbell Fly
Incline Single Arm Dumbbell Neutral Grip Bench Press
Incline Stability Ball Dumbbell Bench Press
Incline Stability Ball Dumbbell Fly
Incline Stability Ball Dumbbell Neutral Grip Bench Press
Incline Stability Ball Single Arm Dumbbell Bench Press
Incline Stability Ball Single Arm Dumbbell Neutral Grip Bench Press
Incline Twisting Dumbbell Fly
Neutral Grip Incline Dumbbell Press
No Back Support Dumbbell Arnold Press
Overhead Dumbbell Front Raise
Pronated Grip Dumbbell Skull Crusher
Prone Bench Dumbbell Rear Delt Fly
Prone Bench Dumbbell Rear Delt Row
Prone Bench Single Arm Dumbbell Rear Delt Fly
Reverse Grip Dumbbell Bench Press
Reverse Grip Dumbbell Row
Reverse Grip Single Arm Dumbbell Bench Press
Rotating Grip Dumbbell Row
Seated Dumbbell Rear Delt Fly
Seated Single Arm Reverse Grip Dumbbell Overhead Triceps Extension
Single Arm Bench Supported Dumbbell Rear Delt Row
Single Arm Dumbbell Bench Press
Single Arm Dumbbell Fly
Single Arm Dumbbell Hammer Preacher Curl
Single Arm Dumbbell Overhead Carry
Single Arm Dumbbell Reverse Preacher Curl
Single Arm Dumbbell Reverse Spider Curl
Single Arm Dumbbell Shoulder Press
Single Arm Dumbbell Spider Curl
Single Arm Dumbbell Zottman Preacher Curl
Single Arm Hammer Spider Curl
Single Arm Opposite Arm Hold Dumbbell Shoulder Press
Single Arm Pronated Grip Dumbbell Lying Triceps Extension
Single Arm Supinated Grip Dumbbell Lying Triceps Extension
Single Leg Calf Raise (Dumbbell)
Single Leg Dumbbell Deadlift
Single Leg Supported Dumbbell Deadlift
Stability Ball Dumbbell Bench Press
Stability Ball Dumbbell Fly
Stability Ball Dumbbell Pullover
Stability Ball Dumbbell Skull Crusher
Stability Ball Dumbbell Triceps Kickback
Stability Ball Hip Extension Dumbbell Pullover
Stability Ball Single Arm Dumbbell Bench Press
Stability Ball Single Arm Dumbbell Neutral Grip Bench Press
Stability Ball Single Arm Dumbbell Overhead Triceps Extension
Stability Ball Single Arm Dumbbell Pullover
Standing Alternating Neutral Grip Dumbbell Shoulder Press
Standing Dumbbell Shoulder Press
Standing Dumbbell Zottman Preacher Curl
Standing Single Arm Dumbbell Preacher Curl
Standing Single Arm Dumbbell Triceps Kickback
Standing Single Arm Neutral Grip Dumbbell Shoulder Press
Stiff Leg Dumbbell Deadlift
Stork Stance Dumbbell Triceps Kickback
Straight Arm Dumbbell Pullover
Straight Leg Dumbbell Deadlift
Twisting Grip Dumbbell Bench Press
Wide Dumbbell Incline Curl
Advanced (11)
Decline Single Arm Dumbbell Fly
Dumbbell Burpee
Dumbbell Man Maker
Dumbbell Pistol Squat
Dumbbell Plyometric Squat
Dumbbell Step-Up Lunge
Incline Stability Ball Single Arm Dumbbell Fly
Side Plank Dumbbell Rear Delt Fly
Single Arm Dumbbell Snatch
Stability Ball Single Arm Dumbbell Fly
Stability Ball Single Leg Dumbbell Fly
Related collections
- Dumbbell biceps exercises
- Dumbbell shoulders exercises
- Dumbbell triceps exercises
- Dumbbell chest exercises
- Dumbbell forearms exercises
- Dumbbell glutes exercises
- Dumbbell upper back exercises
- Dumbbell calves exercises
- Dumbbell quads exercises
- Bodyweight exercises
- Cable exercises
- Barbell exercises
- Machine exercises
- Resistance Band exercises
- Smith Machine exercises
- Kettlebell exercises
- Weighted exercises
Track dumbbell exercises in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.