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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

Seated Dumbbell Palms-Up Wrist Curl exercise

Seated Dumbbell Palms-Up Wrist Curl

Forearms

Seated Dumbbell Press exercise

Seated Dumbbell Press

Shoulders

Seated One-Arm Dumbbell Palms-Down Wrist Curl exercise

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Forearms

Seated One-Arm Dumbbell Palms-Up Wrist Curl exercise

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Forearms

Seated Side Lateral Raise exercise

Seated Side Lateral Raise

Shoulders

Seated Triceps Press exercise

Seated Triceps Press

Triceps

See-Saw Press (Alternating Side Press) exercise

See-Saw Press (Alternating Side Press)

Shoulders

Side Lateral Raise exercise

Side Lateral Raise

Shoulders

Side Laterals to Front Raise exercise

Side Laterals to Front Raise

Shoulders

Single Dumbbell Raise exercise

Single Dumbbell Raise

Shoulders

Single-Leg Romanian Deadlift

Hamstrings

Spell Caster exercise

Spell Caster

Abdominals

Split Squat with Dumbbells exercise

Split Squat with Dumbbells

Quadriceps

Standing Alternating Dumbbell Press exercise

Standing Alternating Dumbbell Press

Shoulders

Standing Bent-Over One-Arm Dumbbell Triceps Extension exercise

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Triceps

Standing Bent-Over Two-Arm Dumbbell Triceps Extension exercise

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Triceps

Standing Concentration Curl exercise

Standing Concentration Curl

Biceps

Standing Dumbbell Calf Raise exercise

Standing Dumbbell Calf Raise

Calves

Standing Dumbbell Press exercise

Standing Dumbbell Press

Shoulders

Standing Dumbbell Reverse Curl exercise

Standing Dumbbell Reverse Curl

Biceps

Standing Dumbbell Straight-Arm Front Delt Raise Above Head exercise

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Shoulders

Standing Dumbbell Triceps Extension exercise

Standing Dumbbell Triceps Extension

Triceps

Standing Dumbbell Upright Row exercise

Standing Dumbbell Upright Row

Traps

Standing Inner-Biceps Curl exercise

Standing Inner-Biceps Curl

Biceps

Standing One-Arm Dumbbell Curl Over Incline Bench exercise

Standing One-Arm Dumbbell Curl Over Incline Bench

Biceps

Standing One-Arm Dumbbell Triceps Extension exercise

Standing One-Arm Dumbbell Triceps Extension

Triceps

Standing Palm-In One-Arm Dumbbell Press exercise

Standing Palm-In One-Arm Dumbbell Press

Shoulders

Standing Palms-In Dumbbell Press exercise

Standing Palms-In Dumbbell Press

Shoulders

Stiff-Legged Dumbbell Deadlift exercise

Stiff-Legged Dumbbell Deadlift

Hamstrings

Straight-Arm Dumbbell Pullover exercise

Straight-Arm Dumbbell Pullover

Chest

Suitcase Carry

Abdominals

Tate Press exercise

Tate Press

Triceps

Tricep Dumbbell Kickback exercise

Tricep Dumbbell Kickback

Triceps

Two-Arm Dumbbell Preacher Curl exercise

Two-Arm Dumbbell Preacher Curl

Biceps

Vertical Swing exercise

Vertical Swing

Hamstrings

Zottman Curl exercise

Zottman Curl

Biceps

Zottman Preacher Curl exercise

Zottman Preacher Curl

Biceps

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