The Best Dumbbells Exercises
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Targets the upper chest while challenging core stability. Alternating the press increases the time under tension for each side.
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A classic isolation exercise for the pectorals. It builds chest width and provides a deep stretch that pressing movements cannot achieve.
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A bicep curl variation that emphasizes the outer (long) head of the biceps. Keeping the dumbbells close together shifts the load for better peak development.
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An elite isolation exercise that eliminates momentum. It targets the bicep peak by providing a stable environment for maximal contraction.
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Targets the brachialis and brachioradialis. Curling across the body increases tension on the outer arm and provides a unique muscle recruitment pattern.
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A complex shoulder exercise targeting the rotator cuffs and deltoids. It is excellent for shoulder health, posture, and upper back stability.
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A functional movement that combines a pullover with a circular motion to target the lats, chest, and serratus anterior from multiple angles.
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A hammer curl variation that targets the brachialis and brachioradialis while also engaging the outer bicep head for better arm width.
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A squat variation that uses a bench to ensure consistent depth. It builds confidence and proper mechanics while targeting the quads and glutes.
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Targets the posterior deltoids and rhomboids. The lying position ensures a strict pulling motion that isolates the rear shoulders effectively.
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An advanced abdominal exercise that requires coordination and strength. It targets the entire rectus abdominis and hip flexors in one explosive move.
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A bilateral arm exercise focusing on the forearm extensors and brachialis. It is essential for building a balanced, powerful-looking upper arm.
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