The Best Dumbbells Exercises

Top Exercises

Dumbbell One Arm Reverse Wrist Curl

Beginner / Dumbbells / Forearms / pull

An isolation exercise for the forearm extensors of one arm. Working unilaterally helps balance forearm development and grip strength.

Dumbbell One Arm Bench Fly

Intermediate / Dumbbells / Chest / isolation

A unilateral isolation exercise for the chest. It increases core recruitment as the body must resist the lateral weight of the dumbbell.

Dumbbell Lying One Arm Press

Beginner / Dumbbells / Chest / push

A unilateral chest press that forces the core to stabilize against rotational forces while building equal strength in each pectoral muscle.

Dumbbell Lying One Arm Supinated Triceps Extension

Intermediate / Dumbbells / Triceps / isolation

A unilateral variation using an underhand grip to target the medial head of the triceps for complete arm development.

Dumbbell Lying Triceps Extension

Beginner / Dumbbells / Triceps / isolation

Also known as "dumbell skull crushers," this is a staple movement for building the back of the arms. It allows for a greater range of motion than a barbell.

Dumbbell Lying Triceps Extension on Floor

Beginner / Dumbbells / Triceps / isolation

A safe and effective way to isolate the triceps. The floor provides a natural stop that prevents overstretching the shoulder joint.

Dumbbell Lying Hammer Press

Beginner / Dumbbells / Chest / push

A chest press variation using a neutral grip. It targets the pectorals while significantly increasing triceps involvement and reducing shoulder strain.