Ellim

Dumbbell exercises.

570 exercises you can do with dumbbell, each with an animation, muscles worked and form cues.

Dumbbell Complex Push-up Row Clean and Press exercise targeting Back and ChestCompound

Dumbbell Complex Push-up Row Clean and Press

Back · Chest · Dumbbell

Advanced
Dumbbell Renegade Row to Squat exercise targeting Back and HipsCompound

Dumbbell Renegade Row to Squat

Back · Hips · Dumbbell

Advanced
Dumbbell Step Up Single Leg Balance with Bicep Curl exercise targeting Upper ArmsCompound

Dumbbell Step Up Single Leg Balance with Bicep Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Half Kneeling Lift and Chop exercise targeting WaistCompound

Dumbbell Half Kneeling Lift and Chop

Waist · Dumbbell

Intermediate
Dumbbell Deep Push up and Renegade Row exercise targeting ChestCompound

Dumbbell Deep Push up and Renegade Row

Chest · Dumbbell

Advanced
Dumbbell Seated Reverse Arnold Press exercise targeting ShouldersCompound

Dumbbell Seated Reverse Arnold Press

Shoulders · Dumbbell

Intermediate
Dumbbell Incline Shoulder Raise exercise targeting Chest and Serratus AnteriorCompound

Dumbbell Incline Shoulder Raise

Chest · Serratus Anterior · Dumbbell

Intermediate
Dumbbell Svend Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Svend Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Standing Wrist Reverse Curl exercise targeting ForearmsIsolation

Dumbbell Standing Wrist Reverse Curl

Forearms · Dumbbell

Intermediate
Dumbbell Incline Triceps Kickback exercise targeting Upper ArmsIsolation

Dumbbell Incline Triceps Kickback

Upper Arms · Dumbbell

Intermediate
Dumbbell Sumo Squat exercise targeting Hips and ThighsCompound

Dumbbell Sumo Squat

Hips · Thighs · Dumbbell

Intermediate
Dumbbell Standing Biceps Curl to Shoulder Press exercise targeting Shoulders and Upper ArmsCompound

Dumbbell Standing Biceps Curl to Shoulder Press

Shoulders · Upper Arms · Dumbbell

Intermediate
Dumbbell Deadlift Bent-over Row exercise targeting Back and HipsCompound

Dumbbell Deadlift Bent-over Row

Back · Hips · Dumbbell

Advanced
Dumbbell One Arm Thruster exercise targeting Hips and ShouldersCompound

Dumbbell One Arm Thruster

Hips · Shoulders · Dumbbell

Intermediate
Dumbbell Single Arm Overhead Carry exercise targeting Shoulders and ThighsCompound

Dumbbell Single Arm Overhead Carry

Shoulders · Thighs · Dumbbell

Intermediate
Dumbbell Squat Hold Calf Raise exercise targeting Calves and HipsCompound

Dumbbell Squat Hold Calf Raise

Calves · Hips · Dumbbell

Intermediate
Dumbbell Overhead Walking Lunge exercise targeting ThighsCompound

Dumbbell Overhead Walking Lunge

Thighs · Dumbbell

Intermediate
Dumbbell Split Jump exercise targeting PlyometricsCompound

Dumbbell Split Jump

Plyometrics · Dumbbell

Advanced
Farmers walk exercise targeting Thighs and Adductor MagnusCompound

Farmers walk

Thighs · Adductor Magnus · Dumbbell

Intermediate
Dumbbell Pronate grip Triceps Extension exercise targeting Upper ArmsIsolation

Dumbbell Pronate grip Triceps Extension

Upper Arms · Dumbbell

Intermediate
Dumbbell Underhand Renegade Row exercise targeting WaistCompound

Dumbbell Underhand Renegade Row

Waist · Dumbbell

Intermediate
Dumbbell Unilateral Scapula Raise exercise targeting Back and Trapezius Lower FibersIsolation

Dumbbell Unilateral Scapula Raise

Back · Trapezius Lower Fibers · Dumbbell

Intermediate
Dumbbell Sumo Deadlift exercise targeting HipsCompound

Dumbbell Sumo Deadlift

Hips · Dumbbell

Intermediate
Dumbbell Standing Bent Arm Lateral raise exercise targeting ShouldersIsolation

Dumbbell Standing Bent Arm Lateral raise

Shoulders · Dumbbell

Intermediate
Dumbbell Seated External Rotation exercise targeting ShouldersIsolation

Dumbbell Seated External Rotation

Shoulders · Dumbbell

Intermediate
Dumbbell Renegade Row on Stability Ball exercise targeting WaistCompound

Dumbbell Renegade Row on Stability Ball

Waist · Dumbbell

Advanced
Dumbbell Prone W Raise exercise targeting ShouldersIsolation

Dumbbell Prone W Raise

Shoulders · Dumbbell

Intermediate
Dumbbell Prone Full Can Exercise exercise targeting ShouldersIsolation

Dumbbell Prone Full Can Exercise

Shoulders · Dumbbell

Intermediate
Dumbbell Preacher Swing Curl exercise targeting Upper ArmsIsolation

Dumbbell Preacher Swing Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Narrow Stance Squat exercise targeting Thighs and QuadricepsCompound

Dumbbell Narrow Stance Squat

Thighs · Quadriceps · Dumbbell

Intermediate
Dumbbell Lying Oblique V-up exercise targeting WaistCompound

Dumbbell Lying Oblique V-up

Waist · Dumbbell

Advanced
Dumbbell Lying Leg Curl exercise targeting ThighsIsolation

Dumbbell Lying Leg Curl

Thighs · Dumbbell

Intermediate
Dumbbell Low Split Squat exercise targeting ThighsCompound

Dumbbell Low Split Squat

Thighs · Dumbbell

Intermediate
Dumbbell Lateral Raise Plank exercise targeting WaistCompound

Dumbbell Lateral Raise Plank

Waist · Dumbbell

Advanced
Dumbbell Larsen Press exercise targeting ChestCompound

Dumbbell Larsen Press

Chest · Dumbbell

Intermediate
Dumbbell Goblet Sumo Squat exercise targeting ThighsCompound

Dumbbell Goblet Sumo Squat

Thighs · Dumbbell

Intermediate
Dumbbell Frog Hip Thrust exercise targeting HipsCompound

Dumbbell Frog Hip Thrust

Hips · Dumbbell

Intermediate
Dumbbell Face Down Lying Shoulder Press exercise targeting ShouldersIsolation

Dumbbell Face Down Lying Shoulder Press

Shoulders · Dumbbell

Intermediate
Dumbbell Curtsey Lunge exercise targeting ThighsCompound

Dumbbell Curtsey Lunge

Thighs · Dumbbell

Intermediate
Dumbbell Curl Press Extension exercise targeting Upper ArmsCompound

Dumbbell Curl Press Extension

Upper Arms · Dumbbell

Intermediate
Dumbbell Bent-Over Scapula Row exercise targeting Back and Trapezius Lower FibersCompound

Dumbbell Bent-Over Scapula Row

Back · Trapezius Lower Fibers · Dumbbell

Intermediate
Dumbbell Banded Wall Sit exercise targeting ThighsCompound

Dumbbell Banded Wall Sit

Thighs · Dumbbell

Intermediate
Dumbbell Bar Grip Sumo Squat exercise targeting Gluteus Medius and Gluteus MinimusCompound

Dumbbell Bar Grip Sumo Squat

Gluteus Medius · Gluteus Minimus · Dumbbell

Intermediate
Dumbbell Alternate Shoulder Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Alternate Shoulder Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Bent Over Curl exercise targeting Upper ArmsIsolation

Dumbbell Bent Over Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Empty Can Exercise exercise targeting ShouldersIsolation

Dumbbell Empty Can Exercise

Shoulders · Dumbbell

Intermediate
Dumbbell Good Morning exercise targeting HipsCompound

Dumbbell Good Morning

Hips · Dumbbell

Intermediate
Dumbbell Goblet Wall Sit exercise targeting ThighsCompound

Dumbbell Goblet Wall Sit

Thighs · Dumbbell

Intermediate
Dumbbell Hyperextension exercise targeting HipsCompound

Dumbbell Hyperextension

Hips · Dumbbell

Intermediate
Dumbbell Jefferson Curl exercise targeting HipsCompound

Dumbbell Jefferson Curl

Hips · Dumbbell

Intermediate
Dumbbell Renegade Row Walk exercise targeting WaistCompound

Dumbbell Renegade Row Walk

Waist · Dumbbell

Advanced
Dumbbell Reverse Lunge from Deficit exercise targeting ThighsCompound

Dumbbell Reverse Lunge from Deficit

Thighs · Dumbbell

Intermediate
Dumbbell Seated One Arm Arnold Press exercise targeting ShouldersCompound

Dumbbell Seated One Arm Arnold Press

Shoulders · Dumbbell

Intermediate
Dumbbell Seated Single Arm Front Raise exercise targeting ShouldersIsolation

Dumbbell Seated Single Arm Front Raise

Shoulders · Dumbbell

Intermediate
Dumbbell Seated Zottman Curl exercise targeting Upper ArmsIsolation

Dumbbell Seated Zottman Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Side Bridge with Bent Leg exercise targeting Waist and ObliquesCompound

Dumbbell Side Bridge with Bent Leg

Waist · Obliques · Dumbbell

Intermediate
Dumbbell Side Lying External Rotation (on a bench) exercise targeting BackIsolation

Dumbbell Side Lying External Rotation (on a bench)

Back · Dumbbell

Intermediate
Dumbbell Standing Arnold Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Standing Arnold Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Standing Driver exercise targeting ShouldersCompound

Dumbbell Standing Driver

Shoulders · Dumbbell

Intermediate
Dumbbell Standing Hands Torsion exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Standing Hands Torsion

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Standing Reverse Curl Rotate exercise targeting Forearms and BrachioradialisCompound

Dumbbell Standing Reverse Curl Rotate

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Standing Scapular External Rotation exercise targeting BackIsolation

Dumbbell Standing Scapular External Rotation

Back · Dumbbell

Intermediate
Weighted Dumbbell Lying Knee Raise exercise targeting HipsIsolation

Weighted Dumbbell Lying Knee Raise

Hips · Dumbbell

Intermediate
Dumbbell RDL Stretch exercise targeting HipsCompound

Dumbbell RDL Stretch

Hips · Dumbbell

Intermediate
Dumbbell Lying Pronated Grip Maltese Hold exercise targeting ShouldersIsolation

Dumbbell Lying Pronated Grip Maltese Hold

Shoulders · Dumbbell

Intermediate
Dumbbell Flat Flye Hold exercise targeting ChestIsolation

Dumbbell Flat Flye Hold

Chest · Dumbbell

Intermediate
Dumbbell Bent Arm Pullover Hold exercise targeting ChestCompound

Dumbbell Bent Arm Pullover Hold

Chest · Dumbbell

Intermediate
Dumbbell Lateral Lunge with Bicep Curl exercise targeting ThighsCompound

Dumbbell Lateral Lunge with Bicep Curl

Thighs · Dumbbell

Intermediate
Dumbbell Hang Clean and Jerk exercise targeting WeightliftingCompound

Dumbbell Hang Clean and Jerk

Weightlifting · Dumbbell

Advanced
Dumbbell Biceps Curl Squat exercise targeting Upper ArmsCompound

Dumbbell Biceps Curl Squat

Upper Arms · Dumbbell

Intermediate
Dumbbell 6 Ways Raise exercise targeting ShouldersCompound

Dumbbell 6 Ways Raise

Shoulders · Dumbbell

Intermediate
Dumbbell RDL to Jump Shrug exercise targeting Hamstrings and QuadricepsCompound

Dumbbell RDL to Jump Shrug

Hamstrings · Quadriceps · Dumbbell

Intermediate
Weighted Hanging leg hip raise exercise targeting WaistCompound

Weighted Hanging leg hip raise

Waist · Dumbbell

Advanced
Single Dumbbell Decline Overhead Sit-up exercise targeting WaistCompound

Single Dumbbell Decline Overhead Sit-up

Waist · Dumbbell

Advanced
Push Up Close Grip Off Dumbbell exercise targeting Shoulders and Triceps BrachiiCompound

Push Up Close Grip Off Dumbbell

Shoulders · Triceps Brachii · Dumbbell

Intermediate
Spell Caster exercise targeting Waist and ObliquesCompound

Spell Caster

Waist · Obliques · Dumbbell

Intermediate
Single Leg Calf Raise (on a dumbbell) exercise targeting Calves and GastrocnemiusIsolation

Single Leg Calf Raise (on a dumbbell)

Calves · Gastrocnemius · Dumbbell

Intermediate
Single Arm Overhead Dumbbell Squat exercise targeting Thighs and Gluteus MaximusCompound

Single Arm Overhead Dumbbell Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Lateral Raise - Arms exercise targeting ShouldersIsolation

Lateral Raise - Arms

Shoulders · Dumbbell

Intermediate
Dumbbell Straight Arm Pullover (with hanging band technique) exercise targeting Chest and Pectoralis Major Sternal HeadIsolation

Dumbbell Straight Arm Pullover (with hanging band technique)

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Standing Arms Rotate exercise targeting ForearmsIsolation

Dumbbell Standing Arms Rotate

Forearms · Dumbbell

Intermediate
Dumbbell Seated One Arm Rotate exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Seated One Arm Rotate

Forearms · Wrist Flexors · Dumbbell

Intermediate
Dumbbell Seated Military Hold Alternate Leg Raise on Floor exercise targeting WaistCompound

Dumbbell Seated Military Hold Alternate Leg Raise on Floor

Waist · Dumbbell

Intermediate
Dumbbell Seated Front and Back Tate Press exercise targeting Upper Arms and Triceps BrachiiCompound

Dumbbell Seated Front and Back Tate Press

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Power Clean and Jerk exercise targeting WeightliftingCompound

Dumbbell Power Clean and Jerk

Weightlifting · Dumbbell

Advanced
Dumbbell Lunge with Bicep Curl exercise targeting Upper ArmsCompound

Dumbbell Lunge with Bicep Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Low Windmill exercise targeting WaistCompound

Dumbbell Low Windmill

Waist · Dumbbell

Intermediate
Dumbbell Goblet Squat and Biceps Curl exercise targeting ThighsCompound

Dumbbell Goblet Squat and Biceps Curl

Thighs · Dumbbell

Intermediate
Dumbbell Clean and Press exercise targeting Weightlifting and Adductor MagnusCompound

Dumbbell Clean and Press

Weightlifting · Adductor Magnus · Dumbbell

Advanced
Dumbbell Chest Supported Lateral Raises exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Chest Supported Lateral Raises

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Archer exercise targeting ShouldersCompound

Dumbbell Archer

Shoulders · Dumbbell

Intermediate
Dumbbell 4 Ways Lateral Raise exercise targeting ShouldersIsolation

Dumbbell 4 Ways Lateral Raise

Shoulders · Dumbbell

Intermediate
Hyght Dumbbell Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Hyght Dumbbell Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Exercise Ball Supine Triceps Extension exercise targeting Upper ArmsIsolation

Exercise Ball Supine Triceps Extension

Upper Arms · Dumbbell

Intermediate
Exercise Ball on the Wall Calf Raise (tennis ball between knees) exercise targeting Calves and GastrocnemiusIsolation

Exercise Ball on the Wall Calf Raise (tennis ball between knees)

Calves · Gastrocnemius · Dumbbell

Intermediate
Exercise Ball on the Wall Calf Raise (tennis ball between ankles) exercise targeting Calves and GastrocnemiusIsolation

Exercise Ball on the Wall Calf Raise (tennis ball between ankles)

Calves · Gastrocnemius · Dumbbell

Beginner
Exercise Ball on the Wall Calf Raise exercise targeting Calves and GastrocnemiusIsolation

Exercise Ball on the Wall Calf Raise

Calves · Gastrocnemius · Dumbbell

Beginner
Dumbbell Zottman Preacher Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Zottman Preacher Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbells Seated Triceps Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbells Seated Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Zottman Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Zottman Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Wood Chop Squat exercise targeting Waist and Deltoid AnteriorCompound

Dumbbell Wood Chop Squat

Waist · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Z Press exercise targeting ShouldersCompound

Dumbbell Z Press

Shoulders · Dumbbell

Intermediate
Dumbbell Walking Calf Raise exercise targeting CalvesIsolation

Dumbbell Walking Calf Raise

Calves · Dumbbell

Intermediate
Dumbbell Wall Squat exercise targeting ThighsCompound

Dumbbell Wall Squat

Thighs · Dumbbell

Intermediate
Dumbbell Waiter Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Waiter Biceps Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Upright Shoulder External Rotation exercise targeting Back and Teres MajorIsolation

Dumbbell Upright Shoulder External Rotation

Back · Teres Major · Dumbbell

Intermediate
Dumbbell W press exercise targeting ShouldersCompound

Dumbbell W press

Shoulders · Dumbbell

Intermediate
Dumbbell V up exercise targeting WaistCompound

Dumbbell V up

Waist · Dumbbell

Intermediate
Dumbbell Upright Row exercise targeting Shoulders and Deltoid LateralCompound

Dumbbell Upright Row

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Twisting Bench Press exercise targeting Upper ArmsCompound

Dumbbell Twisting Bench Press

Upper Arms · Dumbbell

Intermediate
Dumbbell Twisted Fly exercise targeting ChestCompound

Dumbbell Twisted Fly

Chest · Dumbbell

Intermediate
Dumbbell Tricep Kickback With Stork Stance exercise targeting Upper ArmsCompound

Dumbbell Tricep Kickback With Stork Stance

Upper Arms · Dumbbell

Intermediate
Dumbbell Thruster exercise targeting Deltoid Anterior and Gluteus MaximusCompound

Dumbbell Thruster

Deltoid Anterior · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Swing exercise targeting Deltoid Anterior and Gluteus MaximusCompound

Dumbbell Swing

Deltoid Anterior · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Tate Press exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Tate Press

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Supported Squat exercise targeting ThighsCompound

Dumbbell Supported Squat

Thighs · Dumbbell

Intermediate
Dumbbell Superman exercise targeting Hips and Erector SpinaeCompound

Dumbbell Superman

Hips · Erector Spinae · Dumbbell

Intermediate
Dumbbell Sumo Pull Through exercise targeting HipsCompound

Dumbbell Sumo Pull Through

Hips · Dumbbell

Intermediate
Dumbbell Suitcase Carry exercise targeting ThighsCompound

Dumbbell Suitcase Carry

Thighs · Dumbbell

Intermediate
Dumbbell Straight Arm Twisting Sit-up exercise targeting Waist and ObliquesCompound

Dumbbell Straight Arm Twisting Sit-up

Waist · Obliques · Dumbbell

Intermediate
Dumbbell Straight Leg Russian Twist exercise targeting Waist and ObliquesCompound

Dumbbell Straight Leg Russian Twist

Waist · Obliques · Dumbbell

Intermediate
Dumbbell Straight Leg Deadlift exercise targeting Waist and Erector SpinaeCompound

Dumbbell Straight Leg Deadlift

Waist · Erector Spinae · Dumbbell

Intermediate
Dumbbell Straight Legs Deadlift exercise targeting Hips and Erector SpinaeCompound

Dumbbell Straight Legs Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate
Dumbbell Straight Arm Pullover (knees at 90 degrees) exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Straight Arm Pullover exercise targeting Chest and Pectoralis Major Sternal HeadIsolation

Dumbbell Straight Arm Pullover

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Stiff Leg Deadlift on Bench exercise targeting HipsCompound

Dumbbell Stiff Leg Deadlift on Bench

Hips · Dumbbell

Intermediate
Dumbbell Stiff Leg Deadlift exercise targeting Hips and Erector SpinaeCompound

Dumbbell Stiff Leg Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate
Dumbbell Step-up with Knee Raise exercise targeting Hips and Gluteus MaximusCompound

Dumbbell Step-up with Knee Raise

Hips · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Step up Split Squat exercise targeting ThighsCompound

Dumbbell Step up Split Squat

Thighs · Dumbbell

Intermediate
Dumbbell Step up Lunge exercise targeting ThighsCompound

Dumbbell Step up Lunge

Thighs · Dumbbell

Intermediate
Dumbbell Step Back Lunge and Row exercise targeting ThighsCompound

Dumbbell Step Back Lunge and Row

Thighs · Dumbbell

Intermediate
Dumbbell Standing Zottman Preacher Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Standing Zottman Preacher Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Static Lunge exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Static Lunge

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Step up exercise targeting ThighsCompound

Dumbbell Step up

Thighs · Dumbbell

Intermediate
Dumbbell Standing Wrist Curl exercise targeting ForearmsIsolation

Dumbbell Standing Wrist Curl

Forearms · Dumbbell

Intermediate
Dumbbell Standing Single Spider Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Standing Single Spider Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Standing Single Leg Calf Raise exercise targeting Calves and GastrocnemiusIsolation

Dumbbell Standing Single Leg Calf Raise

Calves · Gastrocnemius · Dumbbell

Intermediate
Dumbbell Standing Windmill exercise targeting WaistCompound

Dumbbell Standing Windmill

Waist · Dumbbell

Intermediate
Dumbbell Standing Triceps Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Standing Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Standing Single Arm Arnold Press exercise targeting ShouldersCompound

Dumbbell Standing Single Arm Arnold Press

Shoulders · Dumbbell

Intermediate
Dumbbell Standing Preacher Curl exercise targeting Upper Arms and BrachialisIsolation

Dumbbell Standing Preacher Curl

Upper Arms · Brachialis · Dumbbell

Intermediate
Dumbbell Standing Palms In Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Standing Palms In Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Standing Reverse Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Standing Reverse Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Standing Overhead Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Standing Overhead Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Standing One Arm Concentration Curl exercise targeting Upper Arms and BrachialisIsolation

Dumbbell Standing One Arm Concentration Curl

Upper Arms · Brachialis · Dumbbell

Intermediate
Dumbbell Standing One Arm Palm In Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Standing One Arm Palm In Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Standing One Arm Curl Over Incline Bench exercise targeting Upper ArmsIsolation

Dumbbell Standing One Arm Curl Over Incline Bench

Upper Arms · Dumbbell

Intermediate
Dumbbell Standing One Arm Reverse Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Standing One Arm Reverse Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Standing One Arm Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Standing One Arm Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Standing Kickback exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Standing Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Standing High Windmill exercise targeting WaistCompound

Dumbbell Standing High Windmill

Waist · Dumbbell

Intermediate
Dumbbell Standing Front Raise Above Head exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Standing Front Raise Above Head

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Standing French Press exercise targeting Upper ArmsIsolation

Dumbbell Standing French Press

Upper Arms · Dumbbell

Intermediate
Dumbbell Standing Concentration Curl exercise targeting Upper Arms and BrachialisIsolation

Dumbbell Standing Concentration Curl

Upper Arms · Brachialis · Dumbbell

Intermediate
Dumbbell Standing Calf Raise exercise targeting Calves and GastrocnemiusIsolation

Dumbbell Standing Calf Raise

Calves · Gastrocnemius · Dumbbell

Intermediate
Dumbbell Standing Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Standing Biceps Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Standing Bent Over Two Arm Triceps Extension exercise targeting Upper ArmsIsolation

Dumbbell Standing Bent Over Two Arm Triceps Extension

Upper Arms · Dumbbell

Intermediate
Dumbbell Standing Around World exercise targeting Shoulders and Deltoid LateralCompound

Dumbbell Standing Around World

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Standing Bent Over One Arm Triceps Extension exercise targeting Upper ArmsIsolation

Dumbbell Standing Bent Over One Arm Triceps Extension

Upper Arms · Dumbbell

Intermediate
Dumbbell Standing Back Wrist Curl exercise targeting ForearmsIsolation

Dumbbell Standing Back Wrist Curl

Forearms · Dumbbell

Beginner
Dumbbell Standing Alternate Vertical Front Raises exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Standing Alternate Vertical Front Raises

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Standing Alternate Reverse Curl exercise targeting ForearmsIsolation

Dumbbell Standing Alternate Reverse Curl

Forearms · Dumbbell

Intermediate
Dumbbell Standing Alternating Tricep Kickback exercise targeting Upper ArmsIsolation

Dumbbell Standing Alternating Tricep Kickback

Upper Arms · Dumbbell

Intermediate
Dumbbell Standing Alternate Overhead Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Standing Alternate Overhead Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Standing Alternate Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Standing Alternate Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Standing Alternate Hammer Curl and Press exercise targeting Biceps Brachii and BrachialisCompound

Dumbbell Standing Alternate Hammer Curl and Press

Biceps Brachii · Brachialis · Dumbbell

Intermediate
Dumbbell Standing Alternate Arnold Press exercise targeting ShouldersCompound

Dumbbell Standing Alternate Arnold Press

Shoulders · Dumbbell

Intermediate
Dumbbell Squeeze Bench Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Squeeze Bench Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Squat to Overhead Press exercise targeting ThighsCompound

Dumbbell Squat to Overhead Press

Thighs · Dumbbell

Intermediate
Dumbbell Staggered Stance Romanian Deadlift exercise targeting HipsCompound

Dumbbell Staggered Stance Romanian Deadlift

Hips · Dumbbell

Intermediate
Dumbbell Squat exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Sprinter Thrust Chest Press exercise targeting Gluteus Maximus and IliopsoasCompound

Dumbbell Sprinter Thrust Chest Press

Gluteus Maximus · Iliopsoas · Dumbbell

Advanced
Dumbbell Sit up exercise targeting WaistCompound

Dumbbell Sit up

Waist · Dumbbell

Intermediate
Dumbbell Split Squat exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Split Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Split Squat Front Foot Elevanted exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Split Squat Front Foot Elevanted

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Single Stiff Leg Deadlift exercise targeting Hips and Erector SpinaeCompound

Dumbbell Single Stiff Leg Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate
Dumbbell Single Spider Curl with Chest Support exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Single Spider Curl with Chest Support

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Single Leg Step Up exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Single Leg Step Up

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Single Leg Step-Up on Bench exercise targeting ThighsCompound

Dumbbell Single Leg Step-Up on Bench

Thighs · Dumbbell

Intermediate
Dumbbell Single Power Clean exercise targeting WeightliftingCompound

Dumbbell Single Power Clean

Weightlifting · Dumbbell

Intermediate
Dumbbell Single Leg Split Squat exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Single Leg Split Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Single Leg Hip Thrust exercise targeting Hips and Gluteus MaximusCompound

Dumbbell Single Leg Hip Thrust

Hips · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Single Leg Deadlift exercise targeting Hips and Erector SpinaeCompound

Dumbbell Single Leg Deadlift

Hips · Erector Spinae · Dumbbell

Intermediate
Dumbbell Single Leg Deadlift with Stepbox Support exercise targeting HipsCompound

Dumbbell Single Leg Deadlift with Stepbox Support

Hips · Dumbbell

Intermediate
Dumbbell Single Leg Calf Raise exercise targeting Calves and GastrocnemiusIsolation

Dumbbell Single Leg Calf Raise

Calves · Gastrocnemius · Dumbbell

Intermediate
Dumbbell Single Leg Glute Bridge exercise targeting Hips and Gluteus MaximusCompound

Dumbbell Single Leg Glute Bridge

Hips · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Single Arm Underhand Front Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Single Arm Underhand Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Single Arm Bent Over Row exercise targeting BackCompound

Dumbbell Single Arm Bent Over Row

Back · Dumbbell

Intermediate
Dumbbell Single Arm Floor Press exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell Single Arm Floor Press

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Single Arm Overhead Lunge exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Single Arm Overhead Lunge

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Single Arm Neutral Grip Front Raise exercise targeting ShouldersIsolation

Dumbbell Single Arm Neutral Grip Front Raise

Shoulders · Dumbbell

Intermediate
Dumbbell Single Arm Alternate Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell Single Arm Alternate Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Single Arm Alternate Decline Bench Press exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell Single Arm Alternate Decline Bench Press

Chest · Pectoralis Major Sternal Head · Dumbbell

Advanced
Dumbbell Side Plank with Rear Fly exercise targeting Waist and InfraspinatusCompound

Dumbbell Side Plank with Rear Fly

Waist · Infraspinatus · Dumbbell

Advanced
Dumbbell Side Lying One Hand Raise exercise targeting Shoulders and Deltoid LateralIsolation

Dumbbell Side Lying One Hand Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Side Squat exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Side Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Side Lunge with Shoulder Press exercise targeting ThighsCompound

Dumbbell Side Lunge with Shoulder Press

Thighs · Dumbbell

Intermediate
Dumbbell Side Bench Squat exercise targeting ThighsCompound

Dumbbell Side Bench Squat

Thighs · Dumbbell

Intermediate
Dumbbell Side Bridge exercise targeting Waist and Gluteus MediusCompound

Dumbbell Side Bridge

Waist · Gluteus Medius · Dumbbell

Intermediate
Dumbbell Shrug exercise targeting Back and Trapezius Upper FibersIsolation

Dumbbell Shrug

Back · Trapezius Upper Fibers · Dumbbell

Beginner
Dumbbell Seated Upright Alternate Squeeze Press exercise targeting Chest and Deltoid AnteriorCompound

Dumbbell Seated Upright Alternate Squeeze Press

Chest · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Seated Tuck Crunch on Floor exercise targeting WaistCompound

Dumbbell Seated Tuck Crunch on Floor

Waist · Dumbbell

Intermediate
Dumbbell Seated Tuck Twisting Crunch on Floor exercise targeting WaistCompound

Dumbbell Seated Tuck Twisting Crunch on Floor

Waist · Dumbbell

Intermediate
Dumbbell Shoulder Internal Rotation at 90 Abduction exercise targeting BackIsolation

Dumbbell Shoulder Internal Rotation at 90 Abduction

Back · Dumbbell

Intermediate
Dumbbell Seated Triceps Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Seated Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Seated Shoulder Press (parallel grip) exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Seated Shoulder Press (parallel grip)

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Seated Single Arm Overhead Triceps Extension exercise targeting Upper ArmsIsolation

Dumbbell Seated Single Arm Overhead Triceps Extension

Upper Arms · Dumbbell

Intermediate
Dumbbell Seated Single Arm Overhead Triceps Extension (left) exercise targeting Upper ArmsIsolation

Dumbbell Seated Single Arm Overhead Triceps Extension (left)

Upper Arms · Dumbbell

Intermediate
Dumbbell Seated Shoulder Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Seated Shoulder Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension exercise targeting Upper ArmsIsolation

Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension

Upper Arms · Dumbbell

Intermediate
Dumbbell Seated Reverse Grip Biceps Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Seated Reverse Grip Biceps Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Seated Preacher Curl exercise targeting Upper Arms and BrachialisIsolation

Dumbbell Seated Preacher Curl

Upper Arms · Brachialis · Dumbbell

Intermediate
Dumbbell Seated Palms Up Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Seated Palms Up Wrist Curl

Forearms · Wrist Flexors · Dumbbell

Intermediate
Dumbbell Seated Revers grip Concentration Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Seated Revers grip Concentration Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Seated One Leg Calf Raise - Palm up exercise targeting Calves and GastrocnemiusIsolation

Dumbbell Seated One Leg Calf Raise - Palm up

Calves · Gastrocnemius · Dumbbell

Intermediate
Dumbbell Seated One Leg Calf Raise exercise targeting Calves and GastrocnemiusIsolation

Dumbbell Seated One Leg Calf Raise

Calves · Gastrocnemius · Dumbbell

Intermediate
Dumbbell Seated One Arm Kickback exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Seated One Arm Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Seated One Leg Calf Raise - Hammer Grip exercise targeting Calves and GastrocnemiusIsolation

Dumbbell Seated One Leg Calf Raise - Hammer Grip

Calves · Gastrocnemius · Dumbbell

Intermediate
Dumbbell Seated One Arm Shoulder Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Seated One Arm Shoulder Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Seated One Arm Front Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Seated One Arm Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Seated on Exercise Ball Shoulder Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Seated on Exercise Ball Shoulder Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Seated Neutral Wrist Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Seated Neutral Wrist Curl

Forearms · Brachioradialis · Dumbbell

Beginner
Dumbbell Seated Military Press In Out Leg Raise on Floor exercise targeting WaistCompound

Dumbbell Seated Military Press In Out Leg Raise on Floor

Waist · Dumbbell

Advanced
Dumbbell Seated One Arm Bicep Curl on Exercise Ball with Leg Raised exercise targeting Upper ArmsIsolation

Dumbbell Seated One Arm Bicep Curl on Exercise Ball with Leg Raised

Upper Arms · Dumbbell

Advanced
Dumbbell Seated Lateral to Front Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Seated Lateral to Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Seated Kickback exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Seated Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Seated Lateral Raise on Stability Ball exercise targeting ShouldersIsolation

Dumbbell Seated Lateral Raise on Stability Ball

Shoulders · Dumbbell

Intermediate
Dumbbell Seated Gittleson Shrug exercise targeting BackIsolation

Dumbbell Seated Gittleson Shrug

Back · Dumbbell

Intermediate
Dumbbell Seated Front Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Seated Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Seated Inner Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Seated Inner Biceps Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Seated Hammer Curl exercise targeting Upper Arms and BrachioradialisIsolation

Dumbbell Seated Hammer Curl

Upper Arms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Seated External Shoulder Rotation exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Seated External Shoulder Rotation

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Seated Drag Curl exercise targeting Upper ArmsIsolation

Dumbbell Seated Drag Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Seated Cuban Press exercise targeting ShouldersCompound

Dumbbell Seated Cuban Press

Shoulders · Dumbbell

Intermediate
Dumbbell Seated Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Seated Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Seated Double Concentration Curl exercise targeting Upper ArmsIsolation

Dumbbell Seated Double Concentration Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Seated Close Grip Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Seated Close Grip Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Seated Biceps Curl to Shoulder Press exercise targeting Biceps Brachii and BrachialisCompound

Dumbbell Seated Biceps Curl to Shoulder Press

Biceps Brachii · Brachialis · Dumbbell

Intermediate
Dumbbell Seated Bent Over Triceps Extension exercise targeting Upper ArmsIsolation

Dumbbell Seated Bent Over Triceps Extension

Upper Arms · Dumbbell

Intermediate
Dumbbell Seated Calf Raise exercise targeting Calves and GastrocnemiusIsolation

Dumbbell Seated Calf Raise

Calves · Gastrocnemius · Dumbbell

Intermediate
Dumbbell Seated Bicep Curl exercise targeting Upper ArmsIsolation

Dumbbell Seated Bicep Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Seated Biceps Curl (on stability ball) exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Seated Biceps Curl (on stability ball)

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Seated Bent Over Rear Delt Row exercise targeting Shoulders and Deltoid PosteriorCompound

Dumbbell Seated Bent Over Rear Delt Row

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Seated Bent Arm Lateral raise exercise targeting Shoulders and Deltoid LateralIsolation

Dumbbell Seated Bent Arm Lateral raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Seated Bent Over Alternate Rear Delt Fly exercise targeting ShouldersIsolation

Dumbbell Seated Bent Over Alternate Rear Delt Fly

Shoulders · Dumbbell

Intermediate
Dumbbell Seated Alternate Shoulder exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Seated Alternate Shoulder

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Seated Bent Over Alternate Kickback exercise targeting Upper ArmsIsolation

Dumbbell Seated Bent Over Alternate Kickback

Upper Arms · Dumbbell

Intermediate
Dumbbell Seated Bench Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Seated Bench Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Seated Alternate Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Seated Alternate Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Russian Twist with Legs Floor Off exercise targeting WaistCompound

Dumbbell Russian Twist with Legs Floor Off

Waist · Dumbbell

Intermediate
Dumbbell Seated Alternate Overhead Triceps Extension exercise targeting Upper ArmsIsolation

Dumbbell Seated Alternate Overhead Triceps Extension

Upper Arms · Dumbbell

Intermediate
Dumbbell Seated Alternate Hammer Curl on Exercise Ball exercise targeting Upper ArmsIsolation

Dumbbell Seated Alternate Hammer Curl on Exercise Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell Seated Alternate Front Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Seated Alternate Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Scott Press exercise targeting Shoulders and Deltoid LateralCompound

Dumbbell Scott Press

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Russian Twist Close Grip Shoulder Press Sit-up exercise targeting WaistCompound

Dumbbell Russian Twist Close Grip Shoulder Press Sit-up

Waist · Dumbbell

Advanced
Dumbbell Russian Twist (on stability ball) exercise targeting WaistCompound

Dumbbell Russian Twist (on stability ball)

Waist · Dumbbell

Advanced
Dumbbell Rotation Reverse Fly exercise targeting Shoulders and Deltoid PosteriorCompound

Dumbbell Rotation Reverse Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Russian Twist exercise targeting Waist and ObliquesCompound

Dumbbell Russian Twist

Waist · Obliques · Dumbbell

Intermediate
Dumbbell Rotational Grip Bench Press exercise targeting ChestCompound

Dumbbell Rotational Grip Bench Press

Chest · Dumbbell

Intermediate
Dumbbell Romanian Deadlift exercise targeting Hips and Gluteus MaximusCompound

Dumbbell Romanian Deadlift

Hips · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Rollout exercise targeting Waist and IliopsoasCompound

Dumbbell Rollout

Waist · Iliopsoas · Dumbbell

Intermediate
Dumbbell Reverse Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Dumbbell Reverse Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Intermediate
Dumbbell Reverse Preacher Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Reverse Preacher Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Reverse Spider Curl exercise targeting Upper ArmsIsolation

Dumbbell Reverse Spider Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Reverse Hyperextension on Bench exercise targeting HipsCompound

Dumbbell Reverse Hyperextension on Bench

Hips · Dumbbell

Intermediate
Dumbbell Reverse Push-up exercise targeting Upper ArmsCompound

Dumbbell Reverse Push-up

Upper Arms · Dumbbell

Intermediate
Dumbbell Reverse Grip Squeeze Bench Press exercise targeting Upper ArmsCompound

Dumbbell Reverse Grip Squeeze Bench Press

Upper Arms · Dumbbell

Intermediate
Dumbbell Reverse Fly exercise targeting Shoulders and Deltoid PosteriorCompound

Dumbbell Reverse Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Reverse Grip Incline Bench Two Arm Row exercise targeting Back and InfraspinatusCompound

Dumbbell Reverse Grip Incline Bench Two Arm Row

Back · Infraspinatus · Dumbbell

Intermediate
Dumbbell Reverse Bench Press exercise targeting ChestCompound

Dumbbell Reverse Bench Press

Chest · Dumbbell

Intermediate
Dumbbell Reverse Grip Incline Bench One Arm Row exercise targeting Back and InfraspinatusCompound

Dumbbell Reverse Grip Incline Bench One Arm Row

Back · Infraspinatus · Dumbbell

Intermediate
Dumbbell Renegade Row exercise targeting Infraspinatus and Latissimus DorsiCompound

Dumbbell Renegade Row

Infraspinatus · Latissimus Dorsi · Dumbbell

Advanced
Dumbbell Rear Lunge Front Raise exercise targeting Deltoid Anterior and Gluteus MaximusCompound

Dumbbell Rear Lunge Front Raise

Deltoid Anterior · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Rear Lunge exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Rear Lunge

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Rear Lateral Raise exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Rear Lateral Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Rear Delt Row exercise targeting ShouldersCompound

Dumbbell Rear Delt Row

Shoulders · Dumbbell

Intermediate
Dumbbell Rear Delt Raise exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Rear Delt Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Rear Fly exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Rear Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Rear Lateral Raise (support head) exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Rear Lateral Raise (support head)

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Rear Delt Fly (45 degrees) exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Rear Delt Fly (45 degrees)

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell RDL Death March exercise targeting Hips and Gluteus MaximusCompound

Dumbbell RDL Death March

Hips · Gluteus Maximus · Dumbbell

Advanced
Dumbbell Push-up Front Raise exercise targeting ChestCompound

Dumbbell Push-up Front Raise

Chest · Dumbbell

Advanced
Dumbbell RDL and Bent over Row exercise targeting BackCompound

Dumbbell RDL and Bent over Row

Back · Dumbbell

Intermediate
Dumbbell Push Press exercise targeting Shoulders and Adductor MagnusCompound

Dumbbell Push Press

Shoulders · Adductor Magnus · Dumbbell

Intermediate
Dumbbell Raise exercise targeting Shoulders and Deltoid LateralIsolation

Dumbbell Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Push Jerk exercise targeting WeightliftingCompound

Dumbbell Push Jerk

Weightlifting · Dumbbell

Advanced
Dumbbell Pullover Hip Extension on Exercise Ball exercise targeting Chest and Gluteus MaximusCompound

Dumbbell Pullover Hip Extension on Exercise Ball

Chest · Gluteus Maximus · Dumbbell

Advanced
Dumbbell Pullover on floor exercise targeting Back and Pectoralis Major Sternal HeadCompound

Dumbbell Pullover on floor

Back · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Pullover on Exercise Ball exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell Pullover on Exercise Ball

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Prone Triceps Kickback exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Prone Triceps Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Prone Rear Delt Swing exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Prone Rear Delt Swing

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Prone Alternate Hammer Curl exercise targeting ForearmsIsolation

Dumbbell Prone Alternate Hammer Curl

Forearms · Dumbbell

Intermediate
Dumbbell Prone Incline Hammer Curl exercise targeting Upper Arms and BrachioradialisIsolation

Dumbbell Prone Incline Hammer Curl

Upper Arms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Prone Incline Curl exercise targeting Upper Arms and BrachialisIsolation

Dumbbell Prone Incline Curl

Upper Arms · Brachialis · Dumbbell

Intermediate
Dumbbell Press Squat exercise targeting Gluteus Maximus and Pectoralis Major Clavicular HeadCompound

Dumbbell Press Squat

Gluteus Maximus · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Preacher Curl (Turned Torso) exercise targeting Upper Arms and BrachialisIsolation

Dumbbell Preacher Curl (Turned Torso)

Upper Arms · Brachialis · Dumbbell

Intermediate
Dumbbell Press on Exercise Ball exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell Press on Exercise Ball

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Preacher Curl over Exercise Ball exercise targeting Upper Arms and BrachialisIsolation

Dumbbell Preacher Curl over Exercise Ball

Upper Arms · Brachialis · Dumbbell

Intermediate
Dumbbell Preacher Curl exercise targeting Upper Arms and BrachialisIsolation

Dumbbell Preacher Curl

Upper Arms · Brachialis · Dumbbell

Intermediate
Dumbbell Power Clean exercise targeting WeightliftingCompound

Dumbbell Power Clean

Weightlifting · Dumbbell

Intermediate
Dumbbell Poliquin Lateral Raise exercise targeting ShouldersIsolation

Dumbbell Poliquin Lateral Raise

Shoulders · Dumbbell

Intermediate
Dumbbell Plank Pass Through exercise targeting Waist and ObliquesCompound

Dumbbell Plank Pass Through

Waist · Obliques · Dumbbell

Intermediate
Dumbbell Peacher Hammer Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Peacher Hammer Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Plyo Squat exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Plyo Squat

Thighs · Gluteus Maximus · Dumbbell

Advanced
Dumbbell Partials Lateral Raise exercise targeting ShouldersIsolation

Dumbbell Partials Lateral Raise

Shoulders · Dumbbell

Intermediate
Dumbbell Overhead Squat exercise targeting Gluteus Maximus and QuadricepsCompound

Dumbbell Overhead Squat

Gluteus Maximus · Quadriceps · Dumbbell

Intermediate
Dumbbell Overhead Sit up exercise targeting WaistCompound

Dumbbell Overhead Sit up

Waist · Dumbbell

Intermediate
Dumbbell Palm Rotational Bent Over Row exercise targeting Back and InfraspinatusCompound

Dumbbell Palm Rotational Bent Over Row

Back · Infraspinatus · Dumbbell

Intermediate
Dumbbell Overhead Sit-up with Legs on Bench exercise targeting WaistCompound

Dumbbell Overhead Sit-up with Legs on Bench

Waist · Dumbbell

Intermediate
Dumbbell Palms In Incline Bench Press exercise targeting Upper Arms and Pectoralis Major Clavicular HeadCompound

Dumbbell Palms In Incline Bench Press

Upper Arms · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Overhead Lunge exercise targeting ThighsCompound

Dumbbell Overhead Lunge

Thighs · Dumbbell

Intermediate
Dumbbell Over Bench Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Dumbbell Over Bench Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Beginner
Dumbbell Over Bench Reverse Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Over Bench Reverse Wrist Curl

Forearms · Wrist Flexors · Dumbbell

Intermediate
Dumbbell Over Bench One Arm Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Dumbbell Over Bench One Arm Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Intermediate
Dumbbell Overhead Carry exercise targeting ThighsCompound

Dumbbell Overhead Carry

Thighs · Dumbbell

Intermediate
Dumbbell Over Bench One Arm Reverse Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Over Bench One Arm Reverse Wrist Curl

Forearms · Wrist Flexors · Dumbbell

Intermediate
Dumbbell Over Bench Neutral Wrist Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Over Bench Neutral Wrist Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell One Arm Y Elevation exercise targeting Shoulders and Deltoid LateralIsolation

Dumbbell One Arm Y Elevation

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell One Arm Zottman Preacher Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell One Arm Zottman Preacher Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Over Bench One Arm Neutral Wrist Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Over Bench One Arm Neutral Wrist Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell One Leg Fly on Exercise Ball exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell One Leg Fly on Exercise Ball

Chest · Pectoralis Major Sternal Head · Dumbbell

Advanced
Dumbbell One arm Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell One arm Wrist Curl

Forearms · Wrist Flexors · Dumbbell

Beginner
Dumbbell One Arm Wide Grip Bench Press exercise targeting ChestCompound

Dumbbell One Arm Wide Grip Bench Press

Chest · Dumbbell

Intermediate
Dumbbell One Arm Upright Row exercise targeting Shoulders and Deltoid LateralCompound

Dumbbell One Arm Upright Row

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell One Arm Triceps Extension on Stability Ball exercise targeting Upper ArmsIsolation

Dumbbell One Arm Triceps Extension on Stability Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Triceps Extension (on bench) exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell One Arm Triceps Extension (on bench)

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell One Arm Standing Hammer Curl exercise targeting Upper ArmsIsolation

Dumbbell One Arm Standing Hammer Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Snatch exercise targeting Deltoid Anterior and Erector SpinaeCompound

Dumbbell One Arm Snatch

Deltoid Anterior · Erector Spinae · Dumbbell

Advanced
Dumbbell One Arm Snatch (left) exercise targeting WeightliftingCompound

Dumbbell One Arm Snatch (left)

Weightlifting · Dumbbell

Advanced
Dumbbell One Arm Standing Curl exercise targeting Upper ArmsIsolation

Dumbbell One Arm Standing Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Seated Hammer Curl exercise targeting Upper ArmsIsolation

Dumbbell One Arm Seated Hammer Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Seated Neutral Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Dumbbell One Arm Seated Neutral Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Beginner
Dumbbell One Arm Seated Bicep Curl on Exercise Ball exercise targeting Upper ArmsIsolation

Dumbbell One Arm Seated Bicep Curl on Exercise Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Reverse Spider Curl exercise targeting Upper ArmsIsolation

Dumbbell One Arm Reverse Spider Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Row (rack support) exercise targeting Back and InfraspinatusCompound

Dumbbell One Arm Row (rack support)

Back · Infraspinatus · Dumbbell

Intermediate
Dumbbell One Arm Reverse Preacher Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell One Arm Reverse Preacher Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell One Arm Reverse Grip Press exercise targeting ChestCompound

Dumbbell One Arm Reverse Grip Press

Chest · Dumbbell

Intermediate
Dumbbell One arm Revers Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Dumbbell One arm Revers Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Intermediate
Dumbbell One Arm Pullover on Exercise Ball exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell One Arm Pullover on Exercise Ball

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell One Arm Prone Hammer Curl exercise targeting Upper ArmsIsolation

Dumbbell One Arm Prone Hammer Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Low Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell One Arm Low Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell One Arm Lunge exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell One Arm Lunge

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell One Arm Prone Curl exercise targeting Upper ArmsIsolation

Dumbbell One Arm Prone Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Press on Exercise Ball exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell One Arm Press on Exercise Ball

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell One Arm Incline Chest Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell One Arm Incline Chest Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell One Arm Hammer Preacher Curl exercise targeting Upper ArmsIsolation

Dumbbell One Arm Hammer Preacher Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Lateral Raise exercise targeting Shoulders and Deltoid LateralIsolation

Dumbbell One Arm Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell One Arm Kickback exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell One Arm Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell One Arm Hammer Press on Exercise Ball exercise targeting Upper ArmsCompound

Dumbbell One Arm Hammer Press on Exercise Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Front Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell One Arm Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell One Arm French Press on Exercise Ball exercise targeting Upper ArmsIsolation

Dumbbell One Arm French Press on Exercise Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell One Arm Floor Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell One Arm Floor Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell One Arm Chest Fly on Exercise Ball exercise targeting Chest and Pectoralis Major Sternal HeadIsolation

Dumbbell One Arm Chest Fly on Exercise Ball

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell One Arm Fly on Exercise Ball exercise targeting Chest and Pectoralis Major Sternal HeadIsolation

Dumbbell One Arm Fly on Exercise Ball

Chest · Pectoralis Major Sternal Head · Dumbbell

Advanced
Dumbbell One Arm Decline Chest Press exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell One Arm Decline Chest Press

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell One Arm Bench Fly exercise targeting Chest and Pectoralis Major Sternal HeadIsolation

Dumbbell One Arm Bench Fly

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Lying Woodchop exercise targeting WaistCompound

Dumbbell Lying Woodchop

Waist · Dumbbell

Intermediate
Dumbbell Neutral Grip Bench Press exercise targeting Upper Arms and Triceps BrachiiCompound

Dumbbell Neutral Grip Bench Press

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Lying Wide Grip Row on Rack exercise targeting BackCompound

Dumbbell Lying Wide Grip Row on Rack

Back · Dumbbell

Intermediate
Dumbbell Lying Supine Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Lying Supine Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Lying Supine Biceps Curl exercise targeting Upper ArmsIsolation

Dumbbell Lying Supine Biceps Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Lying Triceps Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Lying Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Lying Supination on Floor exercise targeting ForearmsIsolation

Dumbbell Lying Supination on Floor

Forearms · Dumbbell

Intermediate
Dumbbell Lying Wide Curl exercise targeting Upper ArmsIsolation

Dumbbell Lying Wide Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Lying Supination exercise targeting ForearmsIsolation

Dumbbell Lying Supination

Forearms · Dumbbell

Intermediate
Dumbbell Lying Single Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Lying Single Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Lying Rear Delt Row exercise targeting Back and InfraspinatusCompound

Dumbbell Lying Rear Delt Row

Back · Infraspinatus · Dumbbell

Intermediate
Dumbbell Lying Row on Rack exercise targeting BackCompound

Dumbbell Lying Row on Rack

Back · Dumbbell

Intermediate
Dumbbell Lying Pullover on Exercise Ball exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell Lying Pullover on Exercise Ball

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Lying Rear Lateral Raise exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Lying Rear Lateral Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Lying Pronation on Floor exercise targeting ForearmsIsolation

Dumbbell Lying Pronation on Floor

Forearms · Dumbbell

Intermediate
Dumbbell Lying One Arm Pronated Triceps Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Lying One Arm Pronated Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Lying One Arm Supinated Triceps Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Lying One Arm Supinated Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Lying One Arm Rear Lateral Raise exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Lying One Arm Rear Lateral Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Lying Pronation exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Lying Pronation

Forearms · Wrist Flexors · Dumbbell

Intermediate
Dumbbell Lying on Floor Chest Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Lying on Floor Chest Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Lying One Arm Deltoid Rear exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Lying One Arm Deltoid Rear

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Lying on Floor Rear Delt Raise exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Lying on Floor Rear Delt Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Lying on Floor Hammer Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Lying on Floor Hammer Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Lying Floor Skullcrusher exercise targeting Upper ArmsIsolation

Dumbbell Lying Floor Skullcrusher

Upper Arms · Dumbbell

Intermediate
Dumbbell Lying Hamstring Curl exercise targeting Thighs and HamstringsIsolation

Dumbbell Lying Hamstring Curl

Thighs · Hamstrings · Dumbbell

Intermediate
Dumbbell Lying Femoral exercise targeting Thighs and HamstringsIsolation

Dumbbell Lying Femoral

Thighs · Hamstrings · Dumbbell

Intermediate
Dumbbell Lying Close Grip Parallel Row on Rack exercise targeting BackCompound

Dumbbell Lying Close Grip Parallel Row on Rack

Back · Dumbbell

Intermediate
Dumbbell Lying Elbow Press exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Lying Elbow Press

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell lying external shoulder rotation exercise targeting Back and Teres MinorIsolation

Dumbbell lying external shoulder rotation

Back · Teres Minor · Dumbbell

Intermediate
Dumbbell Lying Alternate Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Lying Alternate Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Lying Extension (across face) exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Lying Extension (across face)

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Low Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell Low Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Lateral to Front Raise exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Lateral to Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Lateral Raise exercise targeting Shoulders and Deltoid LateralIsolation

Dumbbell Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Lateral Lunge exercise targeting ThighsCompound

Dumbbell Lateral Lunge

Thighs · Dumbbell

Intermediate
Dumbbell Kneeling Hold to Stand Clean grip exercise targeting ThighsCompound

Dumbbell Kneeling Hold to Stand Clean grip

Thighs · Dumbbell

Intermediate
Dumbbell Kneeling Bicep Curl Exercise Ball exercise targeting Upper ArmsIsolation

Dumbbell Kneeling Bicep Curl Exercise Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell Kneeling Hold to Stand exercise targeting Deltoid Anterior and Gluteus MaximusCompound

Dumbbell Kneeling Hold to Stand

Deltoid Anterior · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Kickbacks on Exercise Ball exercise targeting Upper ArmsIsolation

Dumbbell Kickbacks on Exercise Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell Kickback exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Kickback

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Iron Cross exercise targeting Shoulders and Deltoid LateralCompound

Dumbbell Iron Cross

Shoulders · Deltoid Lateral · Dumbbell

Advanced
Dumbbell Incline Two Arm Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Incline Two Arm Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Incline Y-Raise exercise targeting Shoulders and InfraspinatusIsolation

Dumbbell Incline Y-Raise

Shoulders · Infraspinatus · Dumbbell

Intermediate
Dumbbell Incline Two Front Raise with Chest Support exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Incline Two Front Raise with Chest Support

Shoulders · Deltoid Anterior · Dumbbell

Advanced
Dumbbell Ipsilateral Split Squat exercise targeting ThighsCompound

Dumbbell Ipsilateral Split Squat

Thighs · Dumbbell

Intermediate
Dumbbell Incline Twisted Flyes exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell Incline Twisted Flyes

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline Twist Press exercise targeting ChestCompound

Dumbbell Incline Twist Press

Chest · Dumbbell

Intermediate
Dumbbell Incline Squeeze Press exercise targeting Upper Arms and Pectoralis Major Clavicular HeadCompound

Dumbbell Incline Squeeze Press

Upper Arms · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline T-Raise exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Incline T-Raise

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Incline Single Arm Y Raise exercise targeting ShouldersIsolation

Dumbbell Incline Single Arm Y Raise

Shoulders · Dumbbell

Intermediate
Dumbbell Incline Triceps Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Incline Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Incline Shrug exercise targeting Back and Trapezius Upper FibersIsolation

Dumbbell Incline Shrug

Back · Trapezius Upper Fibers · Dumbbell

Intermediate
Dumbbell Incline Shoulders Press exercise targeting ShouldersCompound

Dumbbell Incline Shoulders Press

Shoulders · Dumbbell

Intermediate
Dumbbell Incline Rear Lateral Raise exercise targeting Shoulders and Deltoid LateralIsolation

Dumbbell Incline Rear Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Incline reverse grip 30 degrees bench press exercise targeting ChestCompound

Dumbbell Incline reverse grip 30 degrees bench press

Chest · Dumbbell

Intermediate
Dumbbell Incline Row exercise targeting Back and InfraspinatusCompound

Dumbbell Incline Row

Back · Infraspinatus · Dumbbell

Intermediate
Dumbbell Incline Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Incline Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Incline One Arm Press on Exercise Ball exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Incline One Arm Press on Exercise Ball

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline Palm in Press exercise targeting ChestCompound

Dumbbell Incline Palm in Press

Chest · Dumbbell

Intermediate
Dumbbell Incline Press on Exercise Ball exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Incline Press on Exercise Ball

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline One Arm Lateral Raise exercise targeting Shoulders and Deltoid LateralIsolation

Dumbbell Incline One Arm Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Incline One Arm Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Incline One Arm Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline One Arm Hammer Press on Exercise Ball exercise targeting Upper ArmsCompound

Dumbbell Incline One Arm Hammer Press on Exercise Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell Incline One Arm Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell Incline One Arm Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline Low Fly exercise targeting ChestIsolation

Dumbbell Incline Low Fly

Chest · Dumbbell

Intermediate
Dumbbell Incline One Arm Front Raise with Chest Support exercise targeting ShouldersIsolation

Dumbbell Incline One Arm Front Raise with Chest Support

Shoulders · Dumbbell

Intermediate
Dumbbell Incline One Arm Fly on Exercise Ball exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell Incline One Arm Fly on Exercise Ball

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline One Arm Hammer Press exercise targeting Upper ArmsCompound

Dumbbell Incline One Arm Hammer Press

Upper Arms · Dumbbell

Intermediate
Dumbbell Incline Inner Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Incline Inner Biceps Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Incline Front Raise with Chest Support exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Incline Front Raise with Chest Support

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Incline Hammer Press on Exercise Ball exercise targeting Upper ArmsCompound

Dumbbell Incline Hammer Press on Exercise Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell Incline Head Supported Row exercise targeting BackCompound

Dumbbell Incline Head Supported Row

Back · Dumbbell

Intermediate
Dumbbell Incline Hammer Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Incline Hammer Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Incline Hammer Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Incline Hammer Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline Front Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Incline Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Incline Fly on Exercise Ball exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell Incline Fly on Exercise Ball

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell Incline Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline Breeding exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Incline Breeding

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline Alternate Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Incline Alternate Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline Alternate Reverse Fly exercise targeting Shoulders and Deltoid PosteriorCompound

Dumbbell Incline Alternate Reverse Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Incline Around the World exercise targeting Deltoid Anterior and Pectoralis Major Clavicular HeadCompound

Dumbbell Incline Around the World

Deltoid Anterior · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Incline Biceps Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Incline Bench Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Incline Bench Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Incline Alternate Hammer Curl exercise targeting Upper Arms and BrachioradialisIsolation

Dumbbell Incline Alternate Hammer Curl

Upper Arms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Incline Alternate Bicep Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Incline Alternate Bicep Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Hip Thrust exercise targeting HipsCompound

Dumbbell Hip Thrust

Hips · Dumbbell

Intermediate
Dumbbell High Pull exercise targeting WeightliftingCompound

Dumbbell High Pull

Weightlifting · Dumbbell

Intermediate
Dumbbell High Low Carry exercise targeting ThighsCompound

Dumbbell High Low Carry

Thighs · Dumbbell

Intermediate
Dumbbell High Curl exercise targeting Upper ArmsCompound

Dumbbell High Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Hang Clean exercise targeting WeightliftingCompound

Dumbbell Hang Clean

Weightlifting · Dumbbell

Intermediate
Dumbbell Hang Power Clean exercise targeting Weightlifting and Adductor MagnusCompound

Dumbbell Hang Power Clean

Weightlifting · Adductor Magnus · Dumbbell

Advanced
Dumbbell Head Supported Row exercise targeting BackCompound

Dumbbell Head Supported Row

Back · Dumbbell

Intermediate
Dumbbell Hammer Preacher Curl exercise targeting Upper ArmsIsolation

Dumbbell Hammer Preacher Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Hammer Grip Incline Bench Two Arm Row exercise targeting Back and InfraspinatusCompound

Dumbbell Hammer Grip Incline Bench Two Arm Row

Back · Infraspinatus · Dumbbell

Intermediate
Dumbbell Hammer Curl on Exercise Ball exercise targeting Upper ArmsIsolation

Dumbbell Hammer Curl on Exercise Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell Hammer Curls (with arm blaster) exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Hammer Curls (with arm blaster)

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Half Kneeling Military Press exercise targeting ShouldersCompound

Dumbbell Half Kneeling Military Press

Shoulders · Dumbbell

Intermediate
Dumbbell Hack Squat exercise targeting HipsCompound

Dumbbell Hack Squat

Hips · Dumbbell

Intermediate
Dumbbell Good Morning Squat exercise targeting Erector Spinae and Gluteus MaximusCompound

Dumbbell Good Morning Squat

Erector Spinae · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Goblet Squat exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Goblet Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Goblet Bulgarian Split Squat exercise targeting ThighsCompound

Dumbbell Goblet Bulgarian Split Squat

Thighs · Dumbbell

Advanced
Dumbbell Goblet Split Squat exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Goblet Split Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Goblet Box Squat exercise targeting Gluteus Maximus and QuadricepsCompound

Dumbbell Goblet Box Squat

Gluteus Maximus · Quadriceps · Dumbbell

Intermediate
Dumbbell Goblet Split Squat Front Foot Elevanted exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Goblet Split Squat Front Foot Elevanted

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Goblet 2 sec Hold Squat exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Goblet 2 sec Hold Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Full Swing exercise targeting Hips and Deltoid AnteriorCompound

Dumbbell Full Swing

Hips · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Full Can Lateral Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Full Can Lateral Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Glute Bridge exercise targeting Hips and Gluteus MaximusCompound

Dumbbell Glute Bridge

Hips · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Gobelt Curtsey Lunge exercise targeting Gluteus Maximus and QuadricepsCompound

Dumbbell Gobelt Curtsey Lunge

Gluteus Maximus · Quadriceps · Dumbbell

Intermediate
Dumbbell Front Squat exercise targeting Gluteus Maximus and QuadricepsCompound

Dumbbell Front Squat

Gluteus Maximus · Quadriceps · Dumbbell

Intermediate
Dumbbell Front Plank Arm Raise exercise targeting WaistCompound

Dumbbell Front Plank Arm Raise

Waist · Dumbbell

Intermediate
Dumbbell Front Plank Arm Leg Raise exercise targeting WaistCompound

Dumbbell Front Plank Arm Leg Raise

Waist · Dumbbell

Advanced
Dumbbell Front Rack Lunge exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Front Rack Lunge

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Forward Lunge Triceps Extension exercise targeting Upper ArmsCompound

Dumbbell Forward Lunge Triceps Extension

Upper Arms · Dumbbell

Advanced
Dumbbell Floor Wiper exercise targeting WaistCompound

Dumbbell Floor Wiper

Waist · Dumbbell

Intermediate
Dumbbell Fly (knees at 90 degrees) exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell Fly (knees at 90 degrees)

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Fly on Exercise Ball exercise targeting Chest and Pectoralis Major Sternal HeadIsolation

Dumbbell Fly on Exercise Ball

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Floor Fly exercise targeting Chest and Pectoralis Major Clavicular HeadIsolation

Dumbbell Floor Fly

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Flat Around the World exercise targeting Deltoid Anterior and Pectoralis Major Clavicular HeadCompound

Dumbbell Flat Around the World

Deltoid Anterior · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell finger curls exercise targeting ForearmsIsolation

Dumbbell finger curls

Forearms · Dumbbell

Beginner
Dumbbell Farmers Carry exercise targeting ThighsCompound

Dumbbell Farmers Carry

Thighs · Dumbbell

Intermediate
Dumbbell Drag Bicep Curl exercise targeting Biceps Brachii and Deltoid AnteriorIsolation

Dumbbell Drag Bicep Curl

Biceps Brachii · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell External Rotation exercise targeting Back and Teres MajorIsolation

Dumbbell External Rotation

Back · Teres Major · Dumbbell

Intermediate
Dumbbell Decline Sit up exercise targeting WaistCompound

Dumbbell Decline Sit up

Waist · Dumbbell

Intermediate
Dumbbell Decline Triceps Extension exercise targeting Upper Arms and Triceps BrachiiIsolation

Dumbbell Decline Triceps Extension

Upper Arms · Triceps Brachii · Dumbbell

Intermediate
Dumbbell Decline Twist Fly exercise targeting Chest and Pectoralis Major Sternal HeadIsolation

Dumbbell Decline Twist Fly

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Decline Overhead Sit up exercise targeting WaistCompound

Dumbbell Decline Overhead Sit up

Waist · Dumbbell

Advanced
Dumbbell Decline Hammer Press exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell Decline Hammer Press

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Decline One Arm Hammer Press exercise targeting Upper ArmsCompound

Dumbbell Decline One Arm Hammer Press

Upper Arms · Dumbbell

Intermediate
Dumbbell Decline Fly exercise targeting Chest and Pectoralis Major Sternal HeadIsolation

Dumbbell Decline Fly

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Decline One Arm Fly exercise targeting Chest and Pectoralis Major Sternal HeadIsolation

Dumbbell Decline One Arm Fly

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Decline Lying Leg Curl exercise targeting ThighsIsolation

Dumbbell Decline Lying Leg Curl

Thighs · Dumbbell

Advanced
Dumbbell Decline Bench Press exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell Decline Bench Press

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Decline Bench Lunge exercise targeting ThighsCompound

Dumbbell Decline Bench Lunge

Thighs · Dumbbell

Intermediate
Dumbbell Deadlift (neutral grip) exercise targeting Erector Spinae and Gluteus MaximusCompound

Dumbbell Deadlift (neutral grip)

Erector Spinae · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Crunch-up exercise targeting WaistIsolation

Dumbbell Crunch-up

Waist · Dumbbell

Intermediate
Dumbbell Concentration Curl exercise targeting Upper Arms and BrachialisIsolation

Dumbbell Concentration Curl

Upper Arms · Brachialis · Dumbbell

Intermediate
Dumbbell Close Grip Shoulder Press Sit-up exercise targeting WaistCompound

Dumbbell Close Grip Shoulder Press Sit-up

Waist · Dumbbell

Intermediate
Dumbbell Contralateral Forward Lunge exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Contralateral Forward Lunge

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Clean exercise targeting Thighs and Deltoid AnteriorCompound

Dumbbell Clean

Thighs · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Close Grip Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Close Grip Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Bridge Bench Press exercise targeting ChestCompound

Dumbbell Bridge Bench Press

Chest · Dumbbell

Intermediate
Dumbbell Biceps Curl (with arm blaster) exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Biceps Curl (with arm blaster)

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Biceps Curl V Sit on Bosu Ball exercise targeting Upper ArmsCompound

Dumbbell Biceps Curl V Sit on Bosu Ball

Upper Arms · Dumbbell

Advanced
Dumbbell Biceps Curl Reverse exercise targeting Upper ArmsIsolation

Dumbbell Biceps Curl Reverse

Upper Arms · Dumbbell

Intermediate
Dumbbell Biceps Curl with Overhead Extension on Stability Ball exercise targeting Upper Arms and Biceps BrachiiCompound

Dumbbell Biceps Curl with Overhead Extension on Stability Ball

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Bicep Curl With Stork Stance exercise targeting Upper ArmsCompound

Dumbbell Bicep Curl With Stork Stance

Upper Arms · Dumbbell

Intermediate
Dumbbell Bicep Curl on Exercise Ball with Leg Raised exercise targeting Upper ArmsCompound

Dumbbell Bicep Curl on Exercise Ball with Leg Raised

Upper Arms · Dumbbell

Intermediate
Dumbbell Bent Over Row with Chest Support exercise targeting BackCompound

Dumbbell Bent Over Row with Chest Support

Back · Dumbbell

Intermediate
Dumbbell Bicep Curl Lunge with Bowling Motion exercise targeting Upper ArmsCompound

Dumbbell Bicep Curl Lunge with Bowling Motion

Upper Arms · Dumbbell

Advanced
Dumbbell Bent Over Row against Wall exercise targeting BackCompound

Dumbbell Bent Over Row against Wall

Back · Dumbbell

Intermediate
Dumbbell Bent Over Alternate Rear Delt Fly exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell Bent Over Alternate Rear Delt Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell Bent Over Reverse Row exercise targeting Back and InfraspinatusCompound

Dumbbell Bent Over Reverse Row

Back · Infraspinatus · Dumbbell

Intermediate
Dumbbell Bent Over Face Pull exercise targeting ShouldersCompound

Dumbbell Bent Over Face Pull

Shoulders · Dumbbell

Intermediate
Dumbbell Bench Supported External Rotation exercise targeting Back and Teres MajorIsolation

Dumbbell Bench Supported External Rotation

Back · Teres Major · Dumbbell

Intermediate
Dumbbell Bent Arm Iso Hold exercise targeting Upper ArmsIsolation

Dumbbell Bent Arm Iso Hold

Upper Arms · Dumbbell

Intermediate
Dumbbell Bench Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Bench Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Bench Squat exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Bench Squat

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Bench Seated Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Bench Seated Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Bench One Leg Squat exercise targeting ThighsCompound

Dumbbell Bench One Leg Squat

Thighs · Dumbbell

Advanced
Dumbbell Bench Dip exercise targeting Upper ArmsCompound

Dumbbell Bench Dip

Upper Arms · Dumbbell

Intermediate
Dumbbell Bench Dip with Legs Elevated exercise targeting Upper ArmsCompound

Dumbbell Bench Dip with Legs Elevated

Upper Arms · Dumbbell

Advanced
Dumbbell Behind Back Finger Curl exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Behind Back Finger Curl

Forearms · Wrist Flexors · Dumbbell

Intermediate
Dumbbell Banded Bench Press exercise targeting ChestCompound

Dumbbell Banded Bench Press

Chest · Dumbbell

Advanced
Dumbbell Assisted Bulgarian Split Squat exercise targeting ThighsCompound

Dumbbell Assisted Bulgarian Split Squat

Thighs · Dumbbell

Intermediate
Dumbbell Around Pullover exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell Around Pullover

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Alternating Seated Bicep Curl on Exercise Ball exercise targeting Upper ArmsIsolation

Dumbbell Alternating Seated Bicep Curl on Exercise Ball

Upper Arms · Dumbbell

Intermediate
Dumbbell Alternate Z Press exercise targeting ShouldersCompound

Dumbbell Alternate Z Press

Shoulders · Dumbbell

Intermediate
Dumbbell Alternate V up exercise targeting WaistCompound

Dumbbell Alternate V up

Waist · Dumbbell

Intermediate
Dumbbell Alternating Floor Press exercise targeting ChestCompound

Dumbbell Alternating Floor Press

Chest · Dumbbell

Intermediate
Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball exercise targeting Upper ArmsCompound

Dumbbell Alternating Bicep Curl with Leg Raised on Exercise Ball

Upper Arms · Dumbbell

Advanced
Dumbbell Alternate Side Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Alternate Side Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Alternate Hammer Preacher Curl exercise targeting Upper ArmsIsolation

Dumbbell Alternate Hammer Preacher Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Alternate Lateral Raise exercise targeting ShouldersIsolation

Dumbbell Alternate Lateral Raise

Shoulders · Dumbbell

Intermediate
Dumbbell Alternate Seated Hammer Curl exercise targeting Upper ArmsIsolation

Dumbbell Alternate Seated Hammer Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Alternate Hammer Srtict Curl exercise targeting Upper ArmsIsolation

Dumbbell Alternate Hammer Srtict Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Alternate Preacher Curl exercise targeting Upper ArmsIsolation

Dumbbell Alternate Preacher Curl

Upper Arms · Dumbbell

Intermediate
Dumbbell Alternate Chest Press on Stability Ball exercise targeting ChestCompound

Dumbbell Alternate Chest Press on Stability Ball

Chest · Dumbbell

Intermediate
Dumbbell Alternate Arnold Press exercise targeting ShouldersCompound

Dumbbell Alternate Arnold Press

Shoulders · Dumbbell

Intermediate
Dumbbell Alternate Bench Press (high start) exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Alternate Bench Press (high start)

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Alternate Biceps Curl (with arm blaster) exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Alternate Biceps Curl (with arm blaster)

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Alternate Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Alternate Biceps Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Deep Push Up exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Deep Push Up

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Isolation

Dumbbell Over the Bench Supination

Forearms · Dumbbell

Intermediate
Dumbbell Devils Press exercise targeting ChestCompound

Dumbbell Devils Press

Chest · Dumbbell

Advanced
Dumbbell burpee exercise targeting CardioCompound

Dumbbell burpee

Cardio · Dumbbell

Advanced
Dumbbell Jumping Squat exercise targeting PlyometricsCompound

Dumbbell Jumping Squat

Plyometrics · Dumbbell

Advanced
Dumbbell One Arm Side Lying Bench Press exercise targeting ChestCompound

Dumbbell One Arm Side Lying Bench Press

Chest · Dumbbell

Intermediate
Dumbbell Arnold Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell Arnold Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Cuban Press exercise targeting Shoulders and Deltoid LateralCompound

Dumbbell Cuban Press

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Cross Body Hammer Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Cross Body Hammer Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Front Raise exercise targeting Shoulders and Deltoid AnteriorIsolation

Dumbbell Front Raise

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Decline Shrug exercise targeting Back and Trapezius Upper FibersIsolation

Dumbbell Decline Shrug

Back · Trapezius Upper Fibers · Dumbbell

Intermediate
Dumbbell Hammer Curl exercise targeting Upper Arms and BrachioradialisIsolation

Dumbbell Hammer Curl

Upper Arms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Incline Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Incline Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Lunge exercise targeting Hips and Gluteus MaximusCompound

Dumbbell Lunge

Hips · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Lying Hammer Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Lying Hammer Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell Military Press Russian Twist with Legs Floor Off exercise targeting WaistCompound

Dumbbell Military Press Russian Twist with Legs Floor Off

Waist · Dumbbell

Advanced
Dumbbell Lying One Arm Press exercise targeting Chest and Pectoralis Major Clavicular HeadCompound

Dumbbell Lying One Arm Press

Chest · Pectoralis Major Clavicular Head · Dumbbell

Intermediate
Dumbbell One Arm Reverse Fly (with support) exercise targeting Shoulders and Deltoid PosteriorIsolation

Dumbbell One Arm Reverse Fly (with support)

Shoulders · Deltoid Posterior · Dumbbell

Intermediate
Dumbbell One Arm Shoulder Press exercise targeting Shoulders and Deltoid AnteriorCompound

Dumbbell One Arm Shoulder Press

Shoulders · Deltoid Anterior · Dumbbell

Intermediate
Dumbbell Pullover exercise targeting Chest and Pectoralis Major Sternal HeadCompound

Dumbbell Pullover

Chest · Pectoralis Major Sternal Head · Dumbbell

Intermediate
Dumbbell Seated Lateral Raise exercise targeting Shoulders and Deltoid LateralIsolation

Dumbbell Seated Lateral Raise

Shoulders · Deltoid Lateral · Dumbbell

Intermediate
Dumbbell Side Bend exercise targeting Waist and ObliquesIsolation

Dumbbell Side Bend

Waist · Obliques · Dumbbell

Intermediate
Dumbbell Standing Inner Biceps Curl exercise targeting Upper Arms and Biceps BrachiiIsolation

Dumbbell Standing Inner Biceps Curl

Upper Arms · Biceps Brachii · Dumbbell

Intermediate
Dumbbell Straight Arm Crunch exercise targeting Waist and Rectus AbdominisIsolation

Dumbbell Straight Arm Crunch

Waist · Rectus Abdominis · Dumbbell

Intermediate
Dumbbell Cossack Squats exercise targeting Hips and ThighsCompound

Dumbbell Cossack Squats

Hips · Thighs · Dumbbell

Intermediate
Dumbbell Deadlift exercise targeting Back and Gluteus MaximusCompound

Dumbbell Deadlift

Back · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Single Leg Squat exercise targeting Hips and Gluteus MaximusCompound

Dumbbell Single Leg Squat

Hips · Gluteus Maximus · Dumbbell

Advanced
Dumbbell Close grip Press exercise targeting Upper ArmsCompound

Dumbbell Close grip Press

Upper Arms · Dumbbell

Intermediate
Dumbbell Bent over Row exercise targeting BackCompound

Dumbbell Bent over Row

Back · Dumbbell

Intermediate
Dumbbell Walking Lunges exercise targeting Thighs and Gluteus MaximusCompound

Dumbbell Walking Lunges

Thighs · Gluteus Maximus · Dumbbell

Intermediate
Dumbbell Bulgarian Split Squat from Deficit exercise targeting ThighsCompound

Dumbbell Bulgarian Split Squat from Deficit

Thighs · Dumbbell

Advanced

Other equipment

AssistedBandBarbellBattling RopeBody weightBosu ballCableEZ BarbellHammerKettlebellLeverage machineMedicine BallOlympic barbellPower SledResistance BandRollRollballRopeSled machineSmith machineStability ballStickSuspensionTrap barWeightedWheel roller

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