Dumbbell exercises.

Chest

• Decline Dumbbell Press

  A compound dumbbell exercise for the lower pectoralis major.

  • Chest
  • Dumbbell

• Dumbbell Bench Press

  A compound dumbbell exercise for the pectoralis major.

  • Chest
  • Dumbbell

• Dumbbell Fly

  An isolation dumbbell exercise for the pectoralis major.

  • Chest
  • Dumbbell

• Incline Dumbbell Fly

  An isolation dumbbell exercise for the upper pectoralis major.

  • Chest
  • Dumbbell

• Incline Dumbbell Press

  A compound dumbbell exercise for the upper pectoralis major.

  • Chest
  • Dumbbell

Back

• Chest-Supported DB Row

  A compound dumbbell exercise for the latissimus dorsi.

  • Back
  • Dumbbell

• Dumbbell Pullover

  An isolation dumbbell exercise for the latissimus dorsi.

  • Back
  • Dumbbell

• Helms Row

  A dumbbell exercise for the latissimus dorsi and upper back.

  • Back
  • Dumbbell

• Jefferson Curl

  A dumbbell exercise for the erector spinae.

  • Back
  • Dumbbell

• Kroc Row

  A dumbbell exercise for the latissimus dorsi.

  • Back
  • Dumbbell

• Single-Arm Dumbbell Row

  A compound dumbbell exercise for the latissimus dorsi.

  • Back
  • Dumbbell

Shoulders

• Arnold Press

  A compound dumbbell exercise for the anterior deltoid and lateral deltoid.

  • Shoulders
  • Dumbbell

• Bent-Over Rear Delt Fly

  An isolation dumbbell exercise for the posterior deltoid.

  • Shoulders
  • Dumbbell

• Cuban Rotation

  A dumbbell exercise for the infraspinatus and posterior deltoid.

  • Shoulders
  • Dumbbell

• Dumbbell External Rotation

  An isolation dumbbell exercise for the infraspinatus and teres minor.

  • Shoulders
  • Dumbbell

• Dumbbell Front Raise

  An isolation dumbbell exercise for the anterior deltoid.

  • Shoulders
  • Dumbbell

• Dumbbell Lateral Raise

  An isolation dumbbell exercise for the lateral deltoid.

  • Shoulders
  • Dumbbell

• Lean-Away Lateral Raise

  A dumbbell exercise for the lateral deltoid.

  • Shoulders
  • Dumbbell

• Overhead Carry

  A dumbbell exercise for the deltoids.

  • Shoulders
  • Dumbbell

• Powell Raise

  A dumbbell exercise for the posterior deltoid.

  • Shoulders
  • Dumbbell

• Seated Dumbbell Press

  A compound dumbbell exercise for the anterior deltoid.

  • Shoulders
  • Dumbbell

• Standing Dumbbell Press

  A compound dumbbell exercise for the anterior deltoid.

  • Shoulders
  • Dumbbell

Biceps

• Concentration Curl

  An isolation dumbbell exercise for the biceps brachii.

  • Biceps
  • Dumbbell

• Cross-Body Hammer Curl

  An isolation dumbbell exercise for the brachialis and brachioradialis.

  • Biceps
  • Dumbbell

• Dumbbell Curl

  An isolation dumbbell exercise for the biceps brachii.

  • Biceps
  • Dumbbell

• Hammer Curl

  An isolation dumbbell exercise for the brachialis and brachioradialis.

  • Biceps
  • Dumbbell

• Incline DB Curl

  An isolation dumbbell exercise for the biceps brachii.

  • Biceps
  • Dumbbell

• Spider Curl

  An isolation dumbbell exercise for the biceps brachii.

  • Biceps
  • Dumbbell

• Zottman Curl

  An isolation dumbbell exercise for the biceps brachii and brachioradialis.

  • Biceps
  • Dumbbell

Triceps

• Dumbbell Kickback

  An isolation dumbbell exercise for the triceps brachii.

  • Triceps
  • Dumbbell

• Dumbbell Overhead Triceps Extension

  An isolation dumbbell exercise for the triceps brachii.

  • Triceps
  • Dumbbell

• Dumbbell Skull Crusher

  A dumbbell exercise for the triceps brachii.

  • Triceps
  • Dumbbell

Forearms

• Farmer's Carry

  A compound dumbbell exercise for the forearm flexors and trapezius.

  • Forearms
  • Dumbbell

Legs

• B-Stance RDL

  A dumbbell exercise for the hamstrings and gluteus maximus.

  • Legs
  • Dumbbell

• Bulgarian Split Squat

  A compound dumbbell exercise for the quadriceps and gluteus maximus.

  • Legs
  • Dumbbell

• DB Bulgarian Split Squat

  A compound dumbbell exercise for the quadriceps and gluteus maximus.

  • Legs
  • Dumbbell

• Dumbbell RDL

  A compound dumbbell exercise for the hamstrings and gluteus maximus.

  • Legs
  • Dumbbell

• Heel-Elevated Squat

  A dumbbell exercise for the quadriceps.

  • Legs
  • Dumbbell

• Lateral Lunge

  A dumbbell exercise for the adductors and quadriceps.

  • Legs
  • Dumbbell

• Reverse Lunge

  A compound dumbbell exercise for the quadriceps and gluteus maximus.

  • Legs
  • Dumbbell

• Single-Leg RDL

  A compound dumbbell exercise for the hamstrings and gluteus maximus.

  • Legs
  • Dumbbell

• Step-up

  A compound dumbbell exercise for the quadriceps and gluteus maximus.

  • Legs
  • Dumbbell

• Walking DB Lunge

  A compound dumbbell exercise for the quadriceps and gluteus maximus.

  • Legs
  • Dumbbell

Glutes

• Curtsy Lunge

  A dumbbell exercise for the gluteus medius and gluteus maximus.

  • Glutes
  • Dumbbell

• Dumbbell Hip Thrust

  A dumbbell exercise for the gluteus maximus.

  • Glutes
  • Dumbbell

Traps

• Dumbbell Shrug

  An isolation dumbbell exercise for the trapezius.

  • Traps
  • Dumbbell

Other

• Suitcase Carry

  A compound dumbbell exercise for the obliques and forearm flexors.

  • Other
  • Dumbbell

Every exercise here is in the app with these cues, plus over a thousand more without written guides. Any exercise in a program can be swapped for one that works the same muscles.