The Best Dumbbells Exercises
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Cable Machine with Rope Attachment
A triceps isolation movement that emphasizes the lockout. The standing position challenges the core and lower back to maintain a flat hinge.
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The gold standard for building wide, powerful shoulders. It targets the medial deltoids through a broad lateral arc.
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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers.
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The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.
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Also known as a "Pistol Squat" or "Step Down," this unilateral movement builds extreme leg strength and functional knee stability.
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A foundational lower-body compound exercise. Using dumbbells provides a more natural hand position and reduces the loading on the upper spine.
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A core exercise targeting the obliques. It improves lateral spinal mobility and strengthens the abdominal wall against lateral forces.
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A modified side plank that incorporates a lateral leg raise or hold with a dumbbell to increase glute and oblique activation.
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A unilateral isolation movement that allows for maximum focus on each bicep. It is perfect for fixing imbalances and improving mind-muscle connection.
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An overhead triceps builder that isolates the lateral and long heads. The seated position helps maintain a neutral spine during the lift.
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Targets the brachioradialis and forearm flexors. The neutral grip provides a unique stimulus and is often more comfortable for the wrist joint.
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Provides total isolation for the biceps by locking the shoulders and elbows in place. It prevents all cheating for a pure bicep workout.
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