---
title: "Dumbbell exercises"
description: "Full-body dumbbell exercises: chest, back, shoulders, arms and legs. Technique on video, plus single-arm and two-arm variants."
locale: en
url: "https://hi.fitness/exercises/equipment/dumbbell"
count: 268
type: equipment
code: DUMBBELL
---

# Dumbbell exercises

Dumbbells give you what a barbell cannot: each side works on its own, so the stronger arm never
covers for the weaker one. Your wrists and shoulders also get more freedom, which for a lot of
people means less discomfort when pressing.

The atlas covers dumbbell work for every muscle group: presses, rows, curls, deadlifts and lunges.
If space is tight, this is the most versatile equipment you can own.

## Dumbbells or a barbell?

A barbell moves more weight and makes progress easiest to measure, because you add a specific number
of kilograms. Dumbbells even out side-to-side differences and give you more range, but once they get
heavy, simply getting them into the start position becomes the problem. The combination works best:
the heavy lift with a barbell, the rest of the work with dumbbells.

## How many pairs do you need at home?

One pair of adjustable dumbbells replaces a whole rack and usually lasts a long time. If you are
buying fixed ones, the sensible minimum is three pairs: light for shoulders and arms, medium for
pressing and rowing, heavy for legs.

## Common mistakes

- **Cutting the press short** - Coming down deeper is exactly what dumbbells give you over a barbell. Drop the weight and use it.
- **Swinging the weight up in a curl** - The torso stays still. Only the elbow moves.
- **Nothing but two-handed versions** - Single-arm movements are what actually even out the difference between sides. Put them in the plan.

## Progress the movement

1. **Even out both arms** - The same pair twice a week, both arms doing the number of reps the weaker one can manage.
2. **Use up the rep range first** - The jump between pairs is usually 2 kg per hand, which is a lot. Before you reach for it, hit the top of the range on every set.
3. **Change the variant before the weight** - Single-arm, on an incline bench, or with a slower lowering phase all raise the difficulty without waiting on a heavier pair - a way around a problem the barbell does not have.

## By equipment

- [Biceps](https://hi.fitness/exercises/muscles/biceps) - 50 exercises
- [Quads](https://hi.fitness/exercises/muscles/quads) - 43 exercises
- [Front delts](https://hi.fitness/exercises/muscles/front-delts) - 39 exercises
- [Core](https://hi.fitness/exercises/muscles/core) - 20 exercises
- [Mid chest](https://hi.fitness/exercises/muscles/chest) - 16 exercises
- [Triceps](https://hi.fitness/exercises/muscles/triceps) - 16 exercises
- [Upper back](https://hi.fitness/exercises/muscles/upper-back) - 14 exercises
- [Side delts](https://hi.fitness/exercises/muscles/side-delts) - 13 exercises
- [Rear delts](https://hi.fitness/exercises/muscles/rear-delts) - 11 exercises
- [Forearms](https://hi.fitness/exercises/muscles/forearms) - 9 exercises
- [Glutes](https://hi.fitness/exercises/muscles/glutes) - 9 exercises
- [Upper chest](https://hi.fitness/exercises/muscles/upper-chest) - 9 exercises
- [Lower chest](https://hi.fitness/exercises/muscles/lower-chest) - 8 exercises
- [Calves](https://hi.fitness/exercises/muscles/calves) - 6 exercises
- [Hamstrings](https://hi.fitness/exercises/muscles/hamstrings) - 4 exercises
- [Lower Back](https://hi.fitness/exercises/muscles/lower-back) - 1 exercises

## All Dumbbell exercises

- [Dumbbell Bench Press](https://hi.fitness/exercises/dumbbell-bench-press) - Mid chest · Dumbbell
- [Dumbbell Curls](https://hi.fitness/exercises/dumbbell-curls) - Biceps · Dumbbell
- [Dumbbell Romanian Deadlift](https://hi.fitness/exercises/dumbbell-romanian-deadlift) - Hamstrings · Dumbbell
- [Dumbbell Seated Shoulder Press](https://hi.fitness/exercises/dumbbell-seated-shoulder-press) - Front delts · Dumbbell
- [Wrist Curl Dumbbell](https://hi.fitness/exercises/wrist-curl-dumbbell) - Forearms · Dumbbell
- [Dumbbell Goblet Squat](https://hi.fitness/exercises/dumbbell-goblet-squat) - Quads · Dumbbell
- [Dumbbell Hammer Curl](https://hi.fitness/exercises/dumbbell-hammer-curl) - Biceps · Dumbbell
- [Lateral Raises Dumbbell](https://hi.fitness/exercises/lateral-raises-dumbbell) - Side delts · Dumbbell
- [Dumbbell Bent-over Row](https://hi.fitness/exercises/dumbbell-bent-over-row) - Upper back · Dumbbell
- [Dumbbell Incline Bench Press](https://hi.fitness/exercises/dumbbell-incline-bench-press) - Upper chest · Dumbbell
- [Dumbbell Standing Calf Raise](https://hi.fitness/exercises/dumbbell-standing-calf-raise) - Calves · Dumbbell
- [Standing Shoulder Press Dumbbell](https://hi.fitness/exercises/standing-shoulder-press-dumbbell) - Front delts · Dumbbell
- [Wrist Extension Dumbbell](https://hi.fitness/exercises/wrist-extension-dumbbell) - Forearms · Dumbbell
- [Dumbbell Farmer Walks](https://hi.fitness/exercises/dumbbell-farmer-walks) - Forearms · Dumbbell
- [Dumbbell One Arm Row (Rack Support)](https://hi.fitness/exercises/dumbbell-one-arm-row-rack-support) - Upper back · Dumbbell
- [Dumbbell Overhead Extension Seated](https://hi.fitness/exercises/dumbbell-overhead-extension-seated) - Triceps · Dumbbell
- [Incline Dumbbell Curl](https://hi.fitness/exercises/incline-dumbbell-curl) - Biceps · Dumbbell
- [Arnold Press Dumbbell](https://hi.fitness/exercises/arnold-press-dumbbell) - Front delts · Dumbbell
- [Dumbbell Bulgarian Split Squat](https://hi.fitness/exercises/dumbbell-bulgarian-split-squat) - Quads · Dumbbell
- [Dumbbell Stiff Leg Deadlift](https://hi.fitness/exercises/dumbbell-stiff-leg-deadlift) - Hamstrings · Dumbbell
- [Good Mornings Dumbbells](https://hi.fitness/exercises/good-mornings-dumbbells) - Lower Back · Dumbbell
- [Dumbbell Front Raise](https://hi.fitness/exercises/dumbbell-front-raise) - Front delts · Dumbbell
- [Dumbbell Lying Triceps Extension](https://hi.fitness/exercises/dumbbell-lying-triceps-extension) - Triceps · Dumbbell
- [Dumbbell Seated Calf Raise](https://hi.fitness/exercises/dumbbell-seated-calf-raise) - Calves · Dumbbell
- [Single Leg Romanian Deadlift Dumbbell](https://hi.fitness/exercises/single-leg-romanian-deadlift-dumbbell) - Hamstrings · Dumbbell
- [Bent Over Rear Delt Fly Dumbbell](https://hi.fitness/exercises/bent-over-rear-delt-fly-dumbbell) - Rear delts · Dumbbell
- [Concentration Curls Dumbbell](https://hi.fitness/exercises/concentration-curls-dumbbell) - Biceps · Dumbbell
- [Dumbbell Hip Thrust](https://hi.fitness/exercises/dumbbell-hip-thrust) - Glutes · Dumbbell
- [Dumbbell Squats](https://hi.fitness/exercises/dumbbell-squats) - Quads · Dumbbell
- [Dumbbell Curls Alternating](https://hi.fitness/exercises/dumbbell-curls-alternating) - Biceps · Dumbbell
- [Dumbbell Fly Flat Bench](https://hi.fitness/exercises/dumbbell-fly-flat-bench) - Mid chest · Dumbbell
- [Dumbbell Glute Bridge](https://hi.fitness/exercises/dumbbell-glute-bridge) - Glutes · Dumbbell
- [Dumbbell Incline Fly](https://hi.fitness/exercises/dumbbell-incline-fly) - Upper chest · Dumbbell
- [Dumbbell One Arm Wrist Curl](https://hi.fitness/exercises/dumbbell-one-arm-wrist-curl) - Forearms · Dumbbell
- [Dumbbell Preacher Curl](https://hi.fitness/exercises/dumbbell-preacher-curl) - Biceps · Dumbbell
- [Dumbbell Rear Lunge](https://hi.fitness/exercises/dumbbell-rear-lunge) - Quads · Dumbbell
- [Dumbbell One Arm Reverse Wrist Curl](https://hi.fitness/exercises/dumbbell-one-arm-reverse-wrist-curl) - Forearms · Dumbbell
- [Dumbbell Standing Single Leg Calf Raise](https://hi.fitness/exercises/dumbbell-standing-single-leg-calf-raise) - Calves · Dumbbell
- [Dumbbell Front Squat](https://hi.fitness/exercises/dumbbell-front-squat) - Quads · Dumbbell
- [Dumbbell Kickback](https://hi.fitness/exercises/dumbbell-kickback) - Triceps · Dumbbell
- [Dumbbell Seated Neutral Wrist Curl](https://hi.fitness/exercises/dumbbell-seated-neutral-wrist-curl) - Forearms · Dumbbell
- [Dumbbell Standing Calf Raise on Step](https://hi.fitness/exercises/dumbbell-standing-calf-raise-on-step) - Calves · Dumbbell
- [Dumbbell Decline Bench Press](https://hi.fitness/exercises/dumbbell-decline-bench-press) - Lower chest · Dumbbell
- [Dumbbell One Arm Seated Neutral Wrist Curl](https://hi.fitness/exercises/dumbbell-one-arm-seated-neutral-wrist-curl) - Forearms · Dumbbell
- [Dumbbell Seated Curl](https://hi.fitness/exercises/dumbbell-seated-curl) - Biceps · Dumbbell
- [Dumbbell Standing One Arm Extension](https://hi.fitness/exercises/dumbbell-standing-one-arm-extension) - Triceps · Dumbbell
- [Dumbbell Standing Wrist Curl](https://hi.fitness/exercises/dumbbell-standing-wrist-curl) - Forearms · Dumbbell
- [Dumbbell Step Up on Bench](https://hi.fitness/exercises/dumbbell-step-up-on-bench) - Quads · Dumbbell
- [Dumbbell Seated Hammer Curl](https://hi.fitness/exercises/dumbbell-seated-hammer-curl) - Biceps · Dumbbell
- [Seated Dumbbell Rear Delt Fly](https://hi.fitness/exercises/seated-dumbbell-rear-delt-fly) - Rear delts · Dumbbell
- [Dumbbell Shrugs](https://hi.fitness/exercises/dumbbell-shrugs) - Upper back · Dumbbell
- [Dumbbell Pullover](https://hi.fitness/exercises/dumbbell-pullover) - Mid chest · Dumbbell
- [Dumbbell Seated Lateral Raise](https://hi.fitness/exercises/dumbbell-seated-lateral-raise) - Side delts · Dumbbell
- [Dumbbell Split Squat](https://hi.fitness/exercises/dumbbell-split-squat) - Quads · Dumbbell
- [Dumbbell Single Leg Calf Raise Wall Support](https://hi.fitness/exercises/dumbbell-single-leg-calf-raise-wall-support) - Calves · Dumbbell
- [Dumbbell Zottman Curl](https://hi.fitness/exercises/dumbbell-zottman-curl) - Biceps · Dumbbell
- [Dumbbell Lying Pronation Rotation on Floor](https://hi.fitness/exercises/dumbbell-lying-pronation-rotation-on-floor) - Forearms · Dumbbell
- [Dumbbell One Arm Kickback](https://hi.fitness/exercises/dumbbell-one-arm-kickback) - Triceps · Dumbbell
- [Dumbbell Seated One Leg Calf Raise Hammer Grip](https://hi.fitness/exercises/dumbbell-seated-one-leg-calf-raise-hammer-grip) - Calves · Dumbbell
- [Chest Dip Weighted](https://hi.fitness/exercises/chest-dip-weighted) - Lower chest · Dip bars
- [Dumbbells Bent Over Row Pronated Grip](https://hi.fitness/exercises/dumbbells-bent-over-row-pronated-grip) - Upper back · Dumbbell
- [Dumbbell Side Bend](https://hi.fitness/exercises/dumbbell-side-bend) - Core · Dumbbell
- [Dumbbell Standing Triceps Extension](https://hi.fitness/exercises/dumbbell-standing-triceps-extension) - Triceps · Dumbbell
- [Standing Arnold Press Dumbbell](https://hi.fitness/exercises/standing-arnold-press-dumbbell) - Front delts · Dumbbell
- [Dumbbell Standing Reverse Curl](https://hi.fitness/exercises/dumbbell-standing-reverse-curl) - Biceps · Dumbbell
- [Dumbbell Reverse Fly](https://hi.fitness/exercises/dumbbell-reverse-fly) - Rear delts · Dumbbell
- [Dumbbell Push Press](https://hi.fitness/exercises/dumbbell-push-press) - Front delts · Dumbbell
- [Dumbbell One Arm Triceps Extension (On Bench)](https://hi.fitness/exercises/dumbbell-one-arm-triceps-extension-on-bench) - Triceps · Dumbbell
- [Upright Row Dumbbell](https://hi.fitness/exercises/upright-row-dumbbell) - Side delts · Dumbbell
- [Dumbbell Single Leg Glute Bridge](https://hi.fitness/exercises/dumbbell-single-leg-glute-bridge) - Glutes · Dumbbell
- [Dumbbell Bent-over Reverse Row](https://hi.fitness/exercises/dumbbell-bent-over-reverse-row) - Upper back · Dumbbell
- [Dumbbell Goblet Split Squat](https://hi.fitness/exercises/dumbbell-goblet-split-squat) - Quads · Dumbbell
- [Dumbbell Incline Triceps Extension](https://hi.fitness/exercises/dumbbell-incline-triceps-extension) - Triceps · Dumbbell
- [Dumbbell Seated Shoulder Press Parallel Grip](https://hi.fitness/exercises/dumbbell-seated-shoulder-press-parallel-grip) - Front delts · Dumbbell
- [Dumbbell RDL Stretch Isometric](https://hi.fitness/exercises/dumbbell-rdl-stretch-isometric) - Hamstrings · Dumbbell
- [Dumbbell Decline Fly](https://hi.fitness/exercises/dumbbell-decline-fly) - Lower chest · Dumbbell
- [Dumbbell Goblet Forward Lunge](https://hi.fitness/exercises/dumbbell-goblet-forward-lunge) - Quads · Dumbbell
- [Dumbbell Renegade Row](https://hi.fitness/exercises/dumbbell-renegade-row) - Upper back · Dumbbell
- [Dumbbell Incline Alternate Bicep Curl](https://hi.fitness/exercises/dumbbell-incline-alternate-bicep-curl) - Biceps · Dumbbell
- [Dumbbell Incline Row](https://hi.fitness/exercises/dumbbell-incline-row) - Upper back · Dumbbell
- [Dumbbell Kneeling Squat](https://hi.fitness/exercises/dumbbell-kneeling-squat) - Glutes · Dumbbell
- [Dumbbell Tate Press](https://hi.fitness/exercises/dumbbell-tate-press) - Triceps · Dumbbell
- [Alternating Biceps Curl Seated Dumbbells](https://hi.fitness/exercises/alternating-biceps-curl-seated-dumbbells) - Biceps · Dumbbell
- [Dumbbell Sumo Squat Off Benches](https://hi.fitness/exercises/dumbbell-sumo-squat-off-benches) - Quads · Dumbbell
- [Alternate Hammer Curl Seated Dumbbells](https://hi.fitness/exercises/alternate-hammer-curl-seated-dumbbells) - Biceps · Dumbbell
- [Dumbbell Hammer Curl Simultaneous Arms](https://hi.fitness/exercises/dumbbell-hammer-curl-simultaneous-arms) - Biceps · Dumbbell
- [Dumbbell Lunge Alternating on the Spot](https://hi.fitness/exercises/dumbbell-lunge-alternating-on-the-spot) - Quads · Dumbbell
- [Dumbbell One Arm Lateral Raise](https://hi.fitness/exercises/dumbbell-one-arm-lateral-raise) - Side delts · Dumbbell
- [Dumbbell Cross Body Hammer Curl (Version 2)](https://hi.fitness/exercises/dumbbell-cross-body-hammer-curl-version-2) - Biceps · Dumbbell
- [Dumbbell One Arm Front Raise](https://hi.fitness/exercises/dumbbell-one-arm-front-raise) - Front delts · Dumbbell
- [Decline Sit Ups Dumbbells](https://hi.fitness/exercises/decline-sit-ups-dumbbells) - Core · Dumbbell
- [Dumbbell One Arm Floor Press](https://hi.fitness/exercises/dumbbell-one-arm-floor-press) - Mid chest · Dumbbell
- [Seated Dumbbell One Arm Shoulder Press](https://hi.fitness/exercises/seated-dumbbell-one-arm-shoulder-press) - Front delts · Dumbbell
- [Dumbbell Ab Crunch](https://hi.fitness/exercises/dumbbell-ab-crunch) - Core · Dumbbell
- [Dumbbell Floor Fly](https://hi.fitness/exercises/dumbbell-floor-fly) - Mid chest · Dumbbell
- [Dumbbell One Arm Shoulder Press (Version 2)](https://hi.fitness/exercises/dumbbell-one-arm-shoulder-press-version-2) - Front delts · Dumbbell
- [Spider Curl Dumbbells Simultaneous](https://hi.fitness/exercises/spider-curl-dumbbells-simultaneous) - Biceps · Dumbbell
- [Dumbbell Lying Triceps Extension on Floor](https://hi.fitness/exercises/dumbbell-lying-triceps-extension-on-floor) - Triceps · Dumbbell
- [Dumbbell Russian Twist with Legs Floor Off](https://hi.fitness/exercises/dumbbell-russian-twist-with-legs-floor-off) - Core · Dumbbell
- [Dumbbell Alternate Shoulder Press](https://hi.fitness/exercises/dumbbell-alternate-shoulder-press) - Front delts · Dumbbell

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