All Dumbbell Exercises by Primary Muscle

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Dumbbell Exercises

Incorporate these Weight Training Exercises into your Dumbbell Workouts and other Weight Training Programs

Welcome to our Dumbbell Exercises directory! 

Below we’ve sorted all of our Weight Training Exercises that require a dumbbell by primary muscle(s) trained. Each of the individual weight training exercises comes complete with pictures, instructions, and tips so that you can get the most out of this online training and immediately add to your weight training programs.


So Why should your Workout Routines include Dumbbell Exercises?

Dumbbell exercises are important in any weight training routine as they allow for the most natural range of motion and build stabilizing muscles important to strength, balance, and posture.   

Exercising with dumbbells can also prevent muscular imbalance as with most you are forced to train symmetrically holding equal weighted dumbbells in each hand.  Dumbbell exercises are also very versatile and allow you to more easily concentrate on individual muscles.  Think about the movement path followed in lateral raises – would that be possible for most people using a barbell?

With all of  that being said, barbell exercises are generally more effective in muscle building workouts and shouldn’t be ignored in any workout programs.  

All Dumbbell Exercises by Primary Muscle

Each weight training exercise is sorted by primary muscle(s) trained resulting in the following exercise sections:



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Upper Body Exercises

  • Bicep Exercises
  • Tricep Exercises
  • Back Exercises
  • Chest Exercises
  • Shoulder Exercises
  • Lower Body Exercises

    • Leg Exercises

    Click on the links above or continue reading below to view each section. 

    Dumbbell Bicep Exercises

    Exercises
    Name
    Primary
    Muscle(s)
    Addl. Equip
    Required
    Alternate Bicep Curl Biceps, Forearms N/A
    Alternate Hammer Curl Biceps, Forearms N/A
    Alternate Incline Curl Biceps, Forearms Incline Bench
    Bicep Curl Biceps, Forearms N/A
    Bicep Curl Squat Biceps, Forearms N/A
    Bicep Curl on Stability Ball Biceps, Forearms Stability Ball
    Bicep Curl V Sit on Bosu Biceps, Forearms Bosu Ball
    Bicep Curl with Overhead Extension on Stability Ball Biceps, Forearms Stability Ball
    Bicep Curl with Step Up Biceps, Forearms Bench
    Bicep Hammer Curl Biceps, Forearms N/A
    Concentration Curl Biceps, Forearms Bench
    Cross Body Hammer Curl Biceps, Forearms N/A
    Dumbbell Bicep Curl Biceps, Forearms N/A
    Dumbbell Concentration Curl on Stability Ball Biceps, Forearms Stability Ball
    Dumbbell Preacher Curl Biceps, Forearms Preacher Curl Bench
    Flexor Incline Curls Biceps, Forearms Incline Bench
    Forward Lunge with Bicep Curl Biceps, Forearms, Hip Abductors, Legs N/A
    Incline Inner Bicep Curl Biceps, Forearms Incline Bench
    Lateral Lunge with Bicep Curl Biceps, Forearms, Hip Abductors, Legs N/A
    Lying Supine Bicep Curl Biceps, Forearms Bench
    One Arm Preacher Curl Biceps, Forearms Preacher Curl Bench
    Preacher Hammer Curl Biceps, Forearms Preacher Curl Bench
    Prone Incline Bicep Curl Biceps, Forearms Incline Bench
    Reverse Curl Biceps, Forearms N/A
    Seated Bicep Curl Biceps, Forearms Bench
    Seated Inner Bicep Curl Biceps, Forearms Bench
    Standing Inner Bicep Curl Biceps, Forearms N/A
    Stork Stance Bicep Curl Biceps, Forearms N/A
    Zottman Bicep Curl Biceps, Forearms N/A
    Zottman Preacher Curl Biceps, Forearms Preacher Curl Bench


    Check out all of our Bicep Exercises!

    Dumbbell Tricep Exercises

    Exercises
    Name
    Primary
    Muscle(s)
    Addl. Equip
    Required
    Dumbbell Decline Triceps Extension Triceps Decline Bench
    Dumbbell Reverse Triceps Extension Triceps Bench
    Incline Triceps Extension Triceps Incline Bench
    Lying Triceps Extension Triceps Bench
    Lying Triceps Extension Across Face Triceps Bench
    One Arm Triceps Extension Triceps Bench
    Seated Tricep Kickback Triceps Bench
    One Arm Pronated Triceps Extension Triceps Bench
    One Arm Supinated Triceps Extension Triceps Bench
    Standing One Arm Triceps Extension Triceps N/A
    Tate Press Triceps N/A
    Triceps Extension Triceps Bench
    Tricep Kickback Triceps Bench


    Check out all of our Tricep Exercises!

    Dumbbell Back Exercises

    Exercises
    Name
    Primary
    Muscle(s)
    Addl. Equip
    Required
    Dumbbell Deadlift Lats, Lower Back, Upper Back, Legs, Forearms, Traps N/A
    Dumbbell Pullover Chest, Lats, Shoulders, Triceps Bench
    Dumbbell Rows Upper Back, Lats, Biceps, Traps, Deltoids N/A
    Power Cleans Lower Back, Forearms, Shoulders N/A
    Pushups Row Upper Back, Chest, Core, Shoulders, Triceps N/A
    Reverse Flys (One Arm) Upper Back, Shoulders Bench
    Reverse Fly Upper Back, Shoulders Bench
    Romanian Deadlifts Hamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back N/A
    One-Arm Bent Over Row Upper Back, Lats, Biceps, Deltoids, Traps N/A


    Check out all of our Back Exercises

    Dumbbell Chest Exercises

    Exercise
    Name
    Primary
    Muscle(s)
    Addl Equip.
    Required
    Chest Fly Chest Incline Bench
    Decline Dumbbell Bench Press Chest, Deltoids, Triceps Decline Bench
    Dumbbell Bench Press Chest, Deltoids, Triceps Bench
    Dumbbell Fly (One Arm) Chest Bench
    Decline Dumbbell Flys Chest Decline Bench
    Dumbbell Flys Chest Bench
    Dumbbell Incline Press Chest, Deltoids, Triceps Incline Bench
    Dumbbell Pullover Chest, Lats, Shoulders, Triceps Bench
    Hammer Grip Incline Press Chest, Deltoids, Triceps Incline Bench
    Incline Dumbbell Flys w/ Twist Chest Incline Bench
    One Arm Bench Press Chest, Deltoids, Triceps Bench


    Check out all of our Chest Exercises!

    Dumbbell Shoulder Exercises

    Exercise
    Name
    Primary
    Muscle(s)
    Addl Equip.
    Required
    Arnold Press Deltoid, Trapezius, Chest, Triceps N/A
    Cuban Press Deltoid, Trapezius, Chest, Triceps N/A
    Dumbbell Front Raise Deltoid, Trapezius N/A
    Dumbbell Lateral Raise Deltoid, Trapezius N/A
    Dumbbell Raises Deltoid, Trapezius N/A
    Dumbbell Shoulder Press Deltoid, Trapezius, Chest, Triceps N/A
    Dumbbell Shrug Trapezius N/A
    Dumbbell Upright Row Deltoid, Trapezius, Biceps N/A
    Iron Cross Exercise Shoulders, Chest, Legs, Lower Back, Triceps, N/A
    One-Arm Upright Row Deltoid, Trapezius, Biceps N/A
    Reverse Fly Deltoid, Trapezius, Upper Back Bench
    Reverse Flys (One Arm) Deltoid, Trapezius, Upper Back Bench


    Check out all of our Shoulder Exercises!

    Dumbbell Leg Exercises

    Exercises
    Name
    Primary
    Muscle(s)
    Addl. Equip
    Req
    Dumbbell Deadlift Hamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper Back N/A
    Dumbbell Lunge Quads, Calves, Glutes, Hamstrings Bench
    Dumbbell Squats Quads, Calves, Glutes, Hamstrings, Lower Back N/A
    Dumbbell Squats to Bench Quads, Calves, Glutes, Hamstrings, Lower Back Bench
    Dumbbell Step Ups Quads, Calves, Glutes, Hamstrings Bench
    Power Cleans Hamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders N/A
    Reverse Dumbbell Lunge Quads, Calves, Glutes, Hamstrings N/A
    Rocking Standing Calf Raise Calves N/A
    Romanian Deadlifts Hamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back N/A
    Seated One Leg Calf Raise Calves N/A
    Split Squats Quads, Calves, Glutes, Hamstrings, Hip Flexors N/A
    Sumo Squats Quads, Abs, Calves, Glutes, Hamstrings N/A
    Walking Lunges Quads, Abs, Calves, Glutes, Hamstrings N/A
    Weighted Sissy Squats Quads, Calves, Glutes, Hamstrings, Lower Back N/A


    Check out all our Leg Exercises or view our Calf Exercises, Glute Exercises, Hamstring Exercises, or Quadriceps Exercises sections!


    View our Weight Training Exercises main page for to link to all of our exercises sorted by equipment required or muscle trained.  Or, choose one of our popular pages listed below.

    • Fat Burning Exercises
    • Strength Training Exercises
    • Compound Exercises
    • Barbell Exercises / Body Weight Exercises / Cable Exercises

    You’ve seen the Dumbbell Exercises. Learn the Workout Routines.
    Start at our Home Page.

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