Dumbbell Exercises: Technique, Muscles and Swaps

Dumbbells let each side work on its own, which makes them good for spotting and fixing left-right differences. Start with a pair you can control for every rep.

Chest

• Dumbbell Bench Press Beginner
• Dumbbell Floor Press Beginner
• Dumbbell Fly Beginner
• Incline Dumbbell Press Beginner

Back

• Bent-Over Dumbbell Row Intermediate
• Dumbbell Pullover Intermediate
• One-Arm Dumbbell Row Beginner
• Renegade Row Intermediate

Shoulders

• Arnold Press Intermediate
• Dumbbell Front Raise Beginner
• Dumbbell Lateral Raise Beginner
• Dumbbell Reverse Fly Beginner
• Dumbbell Shoulder Press Beginner
• Dumbbell Shrug Beginner
• Dumbbell Upright Row Intermediate

Biceps

• Concentration Curl Beginner
• Dumbbell Bicep Curl Beginner
• Hammer Curl Beginner
• Incline Dumbbell Curl Intermediate

Triceps

• Dumbbell Skull Crusher Intermediate
• Dumbbell Tricep Kickback Beginner
• Overhead Dumbbell Tricep Extension Beginner

Legs

• Dumbbell Bulgarian Split Squat Intermediate
• Dumbbell Calf Raise Beginner
• Dumbbell Lunge Beginner
• Dumbbell Step-Up Beginner
• Dumbbell Sumo Squat Beginner
• Goblet Squat Beginner

Glutes and Hamstrings

• Dumbbell Hip Thrust Beginner
• Dumbbell Romanian Deadlift Intermediate

Core

• Dumbbell Side Bend Beginner
• Dumbbell Woodchop Intermediate

Full Body

• Dumbbell Thruster Intermediate
• Farmer's Carry Beginner

Back to the full exercise directory.

Compiled by the Unite Journal Crew. Last checked October 2026.