The Best Dumbbells Exercises

Top Exercises

Dumbbell One Arm Wrist Curl

Beginner / Dumbbells / Forearms / pull

Isolates the forearm flexors of one arm. It is the best exercise for building grip strength and forearm "fullness" independently.

Dumbbell Lying Femoral

Beginner / Dumbbells / Hamstrings / isolation

A rare but effective hamstring isolation exercise using a dumbbell. It builds the posterior chain when a leg curl machine is unavailable.

Dumbbell Incline Press on Exercise Ball

Intermediate / Dumbbells / Chest / push

Combines upper chest pressing with total-body stability. The ball requires constant micro-adjustments from the core and legs.

Dumbbell Incline Curl

Beginner / Dumbbells / Biceps / pull

Similar to the incline bicep curl, this movement emphasizes the stretch-shortening cycle of the biceps for superior hypertrophy.

Dumbbell Incline Fly

Beginner / Dumbbells / Chest / isolation

Specifically targets the upper pectoral fibers. It builds chest width and fills out the area near the collarbone.

Dumbbell Hammer Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis. The neutral grip is easier on the wrists and is essential for building thick, powerful forearms and arms.

Dumbbell Bent Over Row

Beginner / Dumbbells / Back / pull

A staple back exercise targeting the lats and rhomboids. Using dumbbells helps correct imbalances and improves the mind-muscle connection in the mid-back.

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 than supinated curls.