The Best Dumbbells Exercises

Top Exercises

Dumbbell Single Arm Preacher Curl

Beginner / Dumbbells / Biceps / pull

A unilateral isolation movement that allows for maximum focus on each bicep. It is perfect for fixing imbalances and improving mind-muscle connection.

Dumbbell Seated Neutral Wrist Curl

Beginner / Dumbbells / Forearms / pull

Targets the brachioradialis and forearm flexors. The neutral grip provides a unique stimulus and is often more comfortable for the wrist joint.

Dumbbell Seated Alternate Biceps Curl

Beginner / Dumbbells / Biceps / pull

A unilateral bicep isolation exercise that allows for perfect focus on each arm. The seated position removes the ability to use leg momentum.

Dumbbell Seated Bench Extension

Beginner / Dumbbells / Triceps / isolation

An overhead triceps movement focusing on the long head. The seated position ensures better spinal alignment and direct isolation of the arm muscles.

Dumbbell Reverse Preacher Curl

Beginner / Dumbbells / Biceps / pull

Targets the forearm extensors and brachialis using a preacher bench for stability. The pad ensures that only the forearm muscles perform the work.

Dumbbell Reverse Grip Biceps Curl

Beginner / Dumbbells / Biceps / pull

An isolation exercise targeting the forearms and brachialis. The overhand grip builds grip strength and increases the thickness of the outer arm area.

Dumbbell Pronated to Neutral Grip Row

Intermediate / Dumbbells / Back / pull

A back exercise that incorporates grip rotation. Starting pronated and finishing neutral maximizes the range of motion and mid-back recruitment during the pull.