Equipment
Dumbbell Exercises
Dumbbells are the most versatile training tool available. They allow unilateral training, greater range of motion than barbells, and can replicate almost any exercise. A pair of adjustable dumbbells is often the best investment for home gyms.
Why Train with Dumbbell
Key benefits of this equipment type
Most versatile equipment - hundreds of exercises
Corrects muscle imbalances with unilateral training
Greater range of motion than barbells
Safer for solo training - easier to bail
Adjustable versions save space and money
Training Tips
Get the most out of your dumbbell training
Start lighter than you think - form first
Use a controlled tempo throughout the movement
Don't neglect unilateral (single-arm/leg) exercises
Adjustable dumbbells are worth the investment
Shop Dumbbell Equipment
Recommended gear to get started (affiliate links)
Adjustable Dumbbells
Space-saving, replaces full rack
Hex Dumbbell Set
Traditional fixed-weight dumbbells
Dumbbell Rack
Keep weights organized
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All Dumbbell Exercises
Browse 123 exercises using dumbbell
Alternate Hammer Curl
Biceps
Alternate Incline Dumbbell Curl
Biceps
Alternating Deltoid Raise
Shoulders
Arnold Dumbbell Press
Shoulders
Around The Worlds
Chest
Bent-Arm Dumbbell Pullover
Chest
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Shoulders
Bent Over Two-Dumbbell Row
Middle Back
Bent Over Two-Dumbbell Row With Palms In
Middle Back
Calf Raise On A Dumbbell
Calves
Close-Grip Dumbbell Press
Triceps
Concentration Curls
Biceps
Cross Body Hammer Curl
Biceps
Cuban Press
Shoulders
Decline Dumbbell Bench Press
Chest
Decline Dumbbell Flyes
Chest
Decline Dumbbell Triceps Extension
Triceps
Dumbbell Alternate Bicep Curl
Biceps
Dumbbell Bench Press
Chest
Dumbbell Bench Press with Neutral Grip
Chest
Dumbbell Bicep Curl
Biceps
Dumbbell Clean
Hamstrings
Dumbbell Floor Press
Triceps
Dumbbell Flyes
Chest
Dumbbell Incline Row
Middle Back
Dumbbell Incline Shoulder Raise
Shoulders
Dumbbell Lunges
Quadriceps
Dumbbell Lying One-Arm Rear Lateral Raise
Shoulders
Dumbbell Lying Pronation
Forearms
Dumbbell Lying Rear Lateral Raise
Shoulders
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Frequently Asked Questions
Common questions about dumbbell training
What dumbbell weight should I start with?
For most beginners: 2-5kg for isolation exercises, 5-10kg for compound movements. Adjustable dumbbells that go up to 20-25kg will last most people years.
Can I build a complete physique with only dumbbells?
Yes. Dumbbells can effectively train every muscle group. Many successful bodybuilders rely heavily on dumbbell work.
Fixed vs adjustable dumbbells?
Adjustable save space and money long-term. Fixed dumbbells are faster to use and feel more premium. For home gyms, adjustable is usually better.
Ready to start training?
Check out our workout programs that include dumbbell exercises.