The Best Dumbbells Exercises

Top Exercises

Standing One Arm Extension

Beginner / Dumbbells / Triceps / isolation

A unilateral overhead triceps isolation movement. It maximizes the stretch on the long head and corrects arm strength discrepancies between sides.

Seated Preacher Curl

Beginner / Dumbbells / Biceps / pull

Provides total isolation for the biceps by locking the shoulders and elbows in place. It prevents cheating and builds the lower bicep and peak.

Reverse Grip Biceps Curl

Beginner / Dumbbells / Biceps / pull

Targets the forearms and brachialis. The overhand grip builds grip strength and creates thickness in the outer arm and forearm area.

Dumbbell Single Leg Calf Raise

Intermediate / Dumbbells / Calves / isolation

A unilateral calf isolation exercise. Working one leg at a time increases the load on the gastrocnemius and improves ankle stability.

Standing One Arm Concentration Curl

Beginner / Dumbbells / Biceps / pull

Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Calf Raise

Beginner / Dumbbells / Calves / isolation

Targets the gastrocnemius. It is a primary isolation exercise for building lower leg volume and improving explosive jumping mechanics.

Seated Reverse Grip Concentration Curl

Beginner / Dumbbells / Biceps / pull

A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.