The Best Dumbbells Exercises

Top Exercises

Dumbbell Lying on Floor Chest Press

Beginner / Dumbbells / Chest / push

A "floor press" that limits the range of motion, focusing on the mid-to-top portion of the press to build triceps strength and chest power.

Dumbbell Lying Alternate Extension

Beginner / Dumbbells / Triceps / isolation

A "skull crusher" variation that isolates each tricep independently, helping to fix strength imbalances and increase time under tension.

Dumbbell Low Fly

Beginner / Dumbbells / Chest / isolation

A chest isolation exercise targeting the lower pectoral fibers. The low-to-high arc emphasizes the sternal head of the chest.

Dumbbell Incline Two Arm Extension

Beginner / Dumbbells / Triceps / isolation

A heavy triceps builder targeting the long head. Using two dumbbells on an incline allows for a natural range of motion and intense tension.

Dumbbell Kickback

Beginner / Dumbbells / Triceps / isolation

A classic triceps isolation exercise. It provides a peak contraction at full extension, making it ideal for defining the back of the arm.

Dumbbell Incline Twisted Flyes

Intermediate / Dumbbells / Chest / core

A chest isolation variation that uses wrist rotation to engage different pectoral fibers and maximize the contraction at the top of the movement.

Dumbbell Incline Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement performed on an incline bench to place the long head under a significant stretch, promoting superior hypertrophy and muscle length.

Dumbbell Incline Hammer Curl

Beginner / Dumbbells / Biceps / pull

An incline curl using a neutral grip. It stretches the long head of the bicep while shifting more load to the brachialis and forearms.

Dumbbell Fly on Exercise Ball

Beginner / Dumbbells / Chest / isolation

Challenges chest isolation and core stability simultaneously. The exercise ball forces the stabilizers to work to maintain a bridge position.

Dumbbell Close Grip Curl

Beginner / Dumbbells / Biceps / pull

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.

Dumbbell Concentration Curl

Beginner / Dumbbells / Biceps / pull

An elite isolation exercise that eliminates momentum. It targets the bicep peak by providing a stable environment for maximal contraction.

Dumbbell Cross Body Hammer Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis. Curling across the body increases tension on the outer arm and provides a unique muscle recruitment pattern.