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Dumbbell Exercises

Exercise Library

Dumbbell Exercises

Training each side independently, dumbbells expose and correct strength imbalances that a barbell can mask by letting the stronger side compensate. The tradeoff is a lower ceiling on absolute load per hand versus a barbell — which is exactly why dumbbells and barbells are usually programmed together rather than as substitutes for each other.

133 exercises

Dumbbell Squat To A Bench exercise

Dumbbell Squat To A Bench

Quadriceps

Dumbbell Step Ups exercise

Dumbbell Step Ups

Quadriceps

Dumbbell Thruster

Quadriceps

Dumbbell Tricep Extension -Pronated Grip exercise

Dumbbell Tricep Extension -Pronated Grip

Triceps

External Rotation exercise

External Rotation

Shoulders

Flexor Incline Dumbbell Curls exercise

Flexor Incline Dumbbell Curls

Biceps

Front Dumbbell Raise exercise

Front Dumbbell Raise

Shoulders

Front Incline Dumbbell Raise exercise

Front Incline Dumbbell Raise

Shoulders

Front Two-Dumbbell Raise exercise

Front Two-Dumbbell Raise

Shoulders

Hammer Curls exercise

Hammer Curls

Biceps

Hammer Grip Incline DB Bench Press exercise

Hammer Grip Incline DB Bench Press

Chest

Incline Dumbbell Bench With Palms Facing In exercise

Incline Dumbbell Bench With Palms Facing In

Chest

Incline Dumbbell Curl exercise

Incline Dumbbell Curl

Biceps

Incline Dumbbell Flyes exercise

Incline Dumbbell Flyes

Chest

Incline Dumbbell Flyes - With A Twist exercise

Incline Dumbbell Flyes - With A Twist

Chest

Incline Dumbbell Press exercise

Incline Dumbbell Press

Chest

Incline Hammer Curls exercise

Incline Hammer Curls

Biceps

Incline Inner Biceps Curl exercise

Incline Inner Biceps Curl

Biceps

Iron Cross exercise

Iron Cross

Shoulders

Lying Dumbbell Tricep Extension exercise

Lying Dumbbell Tricep Extension

Triceps

Lying One-Arm Lateral Raise exercise

Lying One-Arm Lateral Raise

Shoulders

Lying Rear Delt Raise exercise

Lying Rear Delt Raise

Shoulders

Lying Supine Dumbbell Curl exercise

Lying Supine Dumbbell Curl

Biceps

Man Maker

Shoulders

Middle Back Shrug exercise

Middle Back Shrug

Middle Back

One Arm Dumbbell Bench Press exercise

One Arm Dumbbell Bench Press

Chest

One Arm Dumbbell Preacher Curl exercise

One Arm Dumbbell Preacher Curl

Biceps

One Arm Pronated Dumbbell Triceps Extension exercise

One Arm Pronated Dumbbell Triceps Extension

Triceps

One Arm Supinated Dumbbell Triceps Extension exercise

One Arm Supinated Dumbbell Triceps Extension

Triceps

One-Arm Dumbbell Row exercise

One-Arm Dumbbell Row

Middle Back

One-Arm Flat Bench Dumbbell Flye exercise

One-Arm Flat Bench Dumbbell Flye

Chest

One-Arm Incline Lateral Raise exercise

One-Arm Incline Lateral Raise

Shoulders

One-Arm Side Laterals exercise

One-Arm Side Laterals

Shoulders

Overhead Carry

Shoulders

Palms-Down Dumbbell Wrist Curl Over A Bench exercise

Palms-Down Dumbbell Wrist Curl Over A Bench

Forearms

Palms-Up Dumbbell Wrist Curl Over A Bench exercise

Palms-Up Dumbbell Wrist Curl Over A Bench

Forearms

Plie Dumbbell Squat exercise

Plie Dumbbell Squat

Quadriceps

Power Partials exercise

Power Partials

Shoulders

Preacher Hammer Dumbbell Curl exercise

Preacher Hammer Dumbbell Curl

Biceps

Reverse Flyes exercise

Reverse Flyes

Shoulders

Reverse Flyes With External Rotation exercise

Reverse Flyes With External Rotation

Shoulders

Seal Row

Middle Back

Seated Bent-Over One-Arm Dumbbell Triceps Extension exercise

Seated Bent-Over One-Arm Dumbbell Triceps Extension

Triceps

Seated Bent-Over Rear Delt Raise exercise

Seated Bent-Over Rear Delt Raise

Shoulders

Seated Bent-Over Two-Arm Dumbbell Triceps Extension exercise

Seated Bent-Over Two-Arm Dumbbell Triceps Extension

Triceps

Seated Dumbbell Curl exercise

Seated Dumbbell Curl

Biceps

Seated Dumbbell Inner Biceps Curl exercise

Seated Dumbbell Inner Biceps Curl

Biceps

Seated Dumbbell Palms-Down Wrist Curl exercise

Seated Dumbbell Palms-Down Wrist Curl

Forearms

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