The Best Dumbbells Exercises
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A unilateral movement targeting the lower chest. It allows for a deeper contraction and better focus on individual pectoral development.
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A unilateral chest press that forces the core to stabilize against rotational forces while building equal strength in each pectoral muscle.
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A rare but effective hamstring isolation exercise using a dumbbell. It builds the posterior chain when a leg curl machine is unavailable.
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A foundational hinge movement for the posterior chain. Using dumbbells allows for a more natural grip and is excellent for building glute and hamstring strength.
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A shoulder isolation exercise targeting the medial deltoids. The seated position eliminates leg drive and momentum, ensuring the shoulders handle the full load.
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Combines preacher bench stability with a neutral grip. It targets the brachialis and brachioradialis for maximum arm thickness and forearm development.
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A back row variation that incorporates wrist rotation to maximize lat contraction and improve mind-muscle connection during the pull.
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A forearm extensor isolation exercise using a bench for support to eliminate cheating and focus all tension on the target muscles.
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The best exercise for isolating the forearm flexors and building grip strength independently in each hand.
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Isolates the forearm extensors of one arm. Working unilaterally helps balance forearm development and improves grip strength for pulling moves.
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A triceps isolation movement focusing on the long head. The incline position places the triceps under a unique stretch for maximum muscle growth.
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Targets the short head of the biceps. The incline angle stretches the long head, while the wide arm position forces the inner bicep to work harder.
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