Dumbbells exercises

Bear crawl dumbbell pass

Hold a bear crawl and pass a dumbbell across under your body — a serious anti-rotation challenge for your core…

Dumbbell glute bridge hold

A glute bridge with a dumbbell across your hips, held at the top — extra load for a stronger squeeze.

Elevated dumbbell glute bridge

A dumbbell glute bridge with your upper back raised on a bench — a bigger range and a bigger glute contraction…

Glute bridge dumbbell pulse

A dumbbell glute bridge with small pulses at the top — constant tension and a proper glute burn.

Goblet squat hold

Hold a dumbbell at your chest and sit into a squat, holding at the bottom — builds strength and a rock-solid p…

Hollow hold dumbbell reach

A hollow hold while reaching a dumbbell overhead and back — the long lever makes your core work overtime.

Hollow hold with dumbbell

The hollow hold with a dumbbell held over your chest — same brutal core hold, more load.

Dumbbell Russian twists

A Russian twist holding a dumbbell — rotate side to side for the muscles down your waist, with a bit more load…

Side plank dumbbell hold

A side plank holding a dumbbell — extra load for the sides of your core.

Side plank reach through

A side plank threading a dumbbell under and through your body — rotation work for your obliques.

Sit-up chest press

A sit-up that presses a dumbbell up as you come up — works your abs and chest in one movement.

Sit-up dumbbell press

A sit-up finishing with an overhead dumbbell press — core, shoulders and a bit of everything.

Wall sit dumbbell hold

A wall sit holding a dumbbell — the same leg burn with extra load to keep you honest.

Dumbbell goblet squats

Hold a dumbbell at your chest and squat — the most beginner-friendly way to load a squat and learn great form.

Dumbbell squat hold

Hold a squat at the bottom with dumbbells — builds strength and endurance under load.

Dumbbell squat pulses

A loaded squat held low with small pulses — constant tension and a serious leg burn.

Dumbbell reach squats

A squat reaching a dumbbell toward the floor — adds a bit of range and control to your squat.

Dumbbell sumo squats

A wide-stance squat holding a dumbbell between your legs — hits the inner thighs and glutes.

Squat to tip toes with dumbbell

A goblet squat that rises onto your tip toes at the top — legs and calves together, with a balance challenge.

Dumbbell box step-ups

Step up onto a box holding dumbbells — loaded single-leg strength with a balance element.

Forward dumbbell lunges

Step forward into a lunge holding dumbbells — loaded single-leg strength and balance.

Dumbbell reverse lunges

Step back into a lunge holding dumbbells — loaded single-leg strength that's kind on the knees.

Dumbbell hip thrust

Upper back on a bench, dumbbell across your hips, drive up — the big loaded glute builder.

Dumbbell single-leg hip thrust

A dumbbell hip thrust on one leg — double the glute work through a single side.

Dumbbell Romanian deadlifts

The classic RDL with dumbbells — hinge at the hips and feel the stretch down the back of your legs. The best h…

Single-leg dumbbell RDL

Balance on one leg holding a dumbbell and hinge forward, reaching the other leg back — a serious hamstring and…

Dumbbell B-stance RDL

An RDL with one foot kicked back for support — most of the load goes through the front leg, a great stepping s…

Dumbbell good morning

A hip hinge with a dumbbell held at your chest — stretches and strengthens the back of your legs. Go light and…

Dumbbell hinge to upright row

A hip hinge that flows into an upright row as you stand — hits the whole back of your body and your shoulders…

Dumbbell sumo deadlift

A wide-stance deadlift with a dumbbell held between your legs — a strong, beginner-friendly way to train the h…

Dumbbell suitcase deadlift

Deadlift a dumbbell from beside each foot like picking up a suitcase — great for grip, core and a strong hinge…

Weighted calf raises

Calf raises holding dumbbells — rise onto your toes and back down, with extra load for stronger calves.

Dumbbell squat to front raise

A squat that raises the dumbbells out in front as you stand — legs and shoulders in one smooth move.

Dumbbell bicep curl

The classic curl — the simplest way to build your biceps. Control it, don't swing it.

Hammer curl

A curl with palms facing each other — hits the biceps and forearms, and it's easy on the wrists.

Zottman curl

Curl up palms-up, then rotate and lower palms-down — trains the biceps on the way up and the forearms on the w…

Concentration curl

Seated with your elbow braced on your thigh, curl one arm — total focus on the bicep, no cheating.

Bicep curl hold

Curl to halfway and hold — a burning isometric that builds real bicep strength and endurance.

Bicep curl pulse

Small pulses at the top of the curl — keeps constant tension on the biceps for a serious burn.

Bent arm pulse

Arms bent at the elbow, pulse the dumbbells up in a short range — a simple burner for the biceps.

Around the world bicep curl

Curl the dumbbells out and around in a wide arc — hits the biceps from a different angle.

Seated dumbbell shoulder press

Press the dumbbells overhead from your shoulders — the main builder for strong, capable shoulders.

Seated Arnold press

A shoulder press that rotates from palms-in to palms-out as you push — hits the shoulders through a bigger ran…

Dumbbell wide-arm shoulder press

An overhead press with a wider elbow position — targets the shoulders with dumbbells.

Dumbbell lateral raise

Raise the dumbbells out to your sides — the move that builds width across your shoulders.

Straight side raise

A lateral raise with straight arms — lifts the dumbbells out to the sides for the tops of your shoulders.

Dumbbell front raise

Raise the dumbbells straight out in front — targets the front of your shoulders.

Single-arm front raise

A front raise one arm at a time — lets you focus on each shoulder and iron out any imbalance.

Lateral to front raise

A lateral raise out to the side, then round to the front — hits the whole shoulder in one flowing rep.

Around the worlds

Circle the dumbbells around from front to sides — a flowing shoulder move that builds control and endurance.

Overhead arm reach

Reach the dumbbells overhead and back — mobilises and strengthens the shoulders through a full range.

Shoulder external rotations

Rotate the dumbbells outward with your elbows tucked — strengthens the small rotator muscles that keep your sh…

Shoulder shrugs

Shrug the dumbbells straight up — builds the traps at the top of your back and shoulders.

Dumbbell high pulls

Pull the dumbbells up toward your chin with your elbows leading — builds the shoulders and upper back.

American dumbbell swing

A hip-powered swing taking the dumbbell all the way overhead — explosive work for the glutes, hamstrings and s…

Chest press hold

Press the dumbbells up and hold — a burning isometric for the chest and triceps.

Chest press hold to side raise

Hold a chest press, then open the arms out to the sides and back — chest and shoulders in one move.

Dumbbell floor press

A chest press lying on the floor — a joint-friendly way to build the chest and triceps with dumbbells.

Overhead tricep extension

Lower a dumbbell behind your head and press it back up — direct work for the backs of your arms.

Skull crushers

Lower the dumbbells toward your forehead and press back up — a classic tricep builder. Control it, hence the n…

Tricep kickbacks

Hinge forward and extend the dumbbells straight back — squeezes the triceps hard at the top.

Dumbbell bent-over row

Hinge forward and row the dumbbells to your ribs — the main builder for a strong back.

Single-arm bent-over row

A row one arm at a time, braced on a bench — lets you focus on each side of your back.

Reverse grip dumbbell row

A bent-over row with palms facing forward — hits the back with a bit more bicep involvement.

Pulsing rows

A bent-over row held with small pulses — keeps constant tension on your back.

Dumbbell pullbacks

Hinge forward and pull the dumbbells back past your hips — works the back and rear shoulders.

Bent-over rear delt fly

Hinge forward and raise the dumbbells out to the sides — targets the often-neglected rear shoulders.

Renegade row

A row from a plank on the dumbbells — builds the back while your core fights to keep you steady.

Farmer's walk

Carry heavy dumbbells and walk tall — brilliant for grip, core and your whole body. Deceptively simple.

Dumbbell squat thrusters

A squat driving straight into an overhead press — a full-body move that works everything and spikes your heart…

Dumbbell pass hold

Hold a strong position and pass a dumbbell around your body — a steady challenge for your core and shoulders.