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Exercises

Dumbbell exercises

A pair of dumbbells trains nearly every muscle. Each side works on its own, so imbalances show, and the load is easy to change in small steps.

144 moves138 with 3D demosBeginner 53Intermediate 87Advanced 4

Beginner dumbbell exercises 53

Alternating front raise demonstrated on the 3D figure3D demoAlternating front raiseBeginner · A dumbbellChest-supported dumbbell row demonstrated on the 3D figure3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or boxDumbbell biceps curl demonstrated on the 3D figure3D demoDumbbell biceps curlBeginner · A dumbbellDumbbell forearm rotation demonstrated on the 3D figure3D demoDumbbell forearm rotationBeginner · A dumbbell + A bench or boxDumbbell lateral raise demonstrated on the 3D figure3D demoDumbbell lateral raiseBeginner · A dumbbellDumbbell reverse wrist curl over a bench demonstrated on the 3D figure3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or boxDumbbell shoulder-blade punch demonstrated on the 3D figure3D demoDumbbell shoulder-blade punchBeginner · A dumbbell + A bench or boxDumbbell Shrug demonstrated on the 3D figure3D demoDumbbell ShrugBeginner · A dumbbellDumbbell triceps kickback demonstrated on the 3D figure3D demoDumbbell triceps kickbackBeginner · A dumbbellDumbbell wrist curl over a bench demonstrated on the 3D figure3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or boxFarmer's carry demonstrated on the 3D figure3D demoFarmer's carryBeginner · A dumbbell + A kettlebellFront raise demonstrated on the 3D figure3D demoFront raiseBeginner · A dumbbell

Intermediate dumbbell exercises 87

Alternating dumbbell curl demonstrated on the 3D figure3D demoAlternating dumbbell curlIntermediate · A dumbbellAlternating hammer curl demonstrated on the 3D figure3D demoAlternating hammer curlIntermediate · A dumbbellAlternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxBent-over dumbbell row, palms in demonstrated on the 3D figure3D demoBent-over dumbbell row, palms inIntermediate · A dumbbellBent-over reverse fly demonstrated on the 3D figure3D demoBent-over reverse flyIntermediate · A dumbbellBent-over two-dumbbell row demonstrated on the 3D figure3D demoBent-over two-dumbbell rowIntermediate · A dumbbellCuban rotation demonstrated on the 3D figure3D demoCuban rotationIntermediate · A dumbbell + A bandDecline dumbbell bench press demonstrated on the 3D figure3D demoDecline dumbbell bench pressIntermediate · A dumbbell + A bench or boxDecline dumbbell fly demonstrated on the 3D figure3D demoDecline dumbbell flyIntermediate · A dumbbell + A bench or boxDecline dumbbell triceps extension demonstrated on the 3D figure3D demoDecline dumbbell triceps extensionIntermediate · A dumbbell + A bench or boxDumbbell bench press demonstrated on the 3D figure3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or boxDumbbell clean demonstrated on the 3D figure3D demoDumbbell cleanIntermediate · A dumbbell

Advanced dumbbell exercises 4

Jefferson curl demonstrated on the 3D figure3D demoJefferson curlAdvanced · A dumbbell + A stepSingle-leg Romanian deadlift demonstrated on the 3D figure3D demoSingle-leg Romanian deadliftAdvanced · A dumbbellSots Press demonstrated on the 3D figure3D demoSots PressAdvanced · A barbell + A dumbbellTurkish get-up demonstrated on the 3D figure3D demoTurkish get-upAdvanced · A kettlebell + A dumbbell

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Questions people ask

What are good dumbbell exercises for beginners?

Start with moves graded easy, such as Alternating front raise, Chest-supported dumbbell row, Dumbbell biceps curl. There are 53 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.