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List of Dumbbell Exercises by Muscle Group

Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body.

The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups.

Make your selection from the choices below:

Dumbbell Exercises for Abdomininals

Dumbbell exercises for abdominal muscles

Upper and Lower Abdominals, Obliques

  • Weighted Crunch
  • Weighted Leg Raise
  • Dumbbell Side Bend

Dumbbell Exercises for the Chest

Dumbbell exercises for chest muscles

Upper, Lower, Inner, and Outer Pectorals

  • Bench Press
  • Bench Press (Neutral Grip)
  • Incline Bench Press
  • Incline Bench Press (Neutral Grip)
  • Decline Bench Press
  • Lying Fly
  • Incline Fly
  • Straight-Arm Pullover
  • Bent-Arm Pullover
 

Dumbbell Exercises for Shoulders

Dumbbell exercises for shoulder muscles

Inner, Outer, and Rear Deltoids; Trapezius

  • Palms-In Shoulder Press
  • Back Supported Palms-In Shoulder Press
  • Palms-In Alternated Shoulder Press
  • Seated Palms-In Alternated Shoulder Press
  • Shoulder Press
  • Seated Shoulder Press
  • Back Supported Shoulder Press
  • Lateral Raise
  • Bent-Over One-Arm Deltoid Raise
  • Seated Side Lateral Raise
  • Bent-Over Rear Deltoid Raise
  • Rear Deltoid Raise
  • Rear Deltoid Circle
  • Straight-Arm Front Deltoid Raise
  • Upright Row
  • Front Raise
  • Shoulder Shrug
  • Push Press
  • Crouched Rear Deltoid Row

Dumbbell Exercises for Biceps

Dumbbell exercises for bicep muscles

Inner, Outer, and Lower Biceps

  • One-at-a-Time Biceps Curl
  • Alternated Biceps Curl
  • Inner-Biceps Curl
  • Biceps Curl
  • Hammer Curl
  • Seated Alternated Biceps Curl
  • Seated Biceps Curl
  • Incline Alternated Biceps Curl
  • Incline Biceps Curl
  • Incline Biceps Bench Curl
  • Concentration Biceps Curl
  • Seated Inner-Biceps Curl
  • Seated Concentration Curl
  • Seated Isolated Dumbbell Curl
  • Preacher Biceps Curl (Supination Grip)
  • Preacher Biceps Curl (Neutral Grip)
  • Bench Alternated Biceps Curl
  • Supine Biceps Curl

Dumbbell Exercises for Triceps

Dumbbell exercises for tricep muscles

Triceps

  • Two-Arms Triceps Extension
  • One-Arm Triceps Extension
  • Seated Triceps Extension
  • Triceps Kickback
  • Bent-Over One-Arm Triceps Extension
  • Lying Triceps Extension
  • Triceps Bench Press

Dumbbell Exercises for the Back

Dumbbell exercises for back musclesDumbbell back exercises for the upper and lower Lats and the lower back

  • Wide Row
  • Bent Over Row
  • Kneeling One Arm Row
  • One Arm Row
  • Dead Lift
  • Stiff Legged Dead Lift
  • Bend to Opposite Foot
  • Twisting Bend to Opposite Foot
  • Back Fly

Dumbbell Exercises for the Legs

Dumbbell exercises for leg muscles

Upper, Lower, and Inner Thighs; Calves

  • Squat
  • Reverse Lunge
  • Stationary Lunge
  • Side Lunge
  • Dumbbell Swing Through
  • Stiff Legged Dead Lift
  • Toe Raise
  • One Legged Toe Raise
  • Seated One Legged Toe Raise

Dumbbell Exercises for the Forearms

Dumbbell exercises for forearm muscles

Inner and Outer Forearms

  • Palms-Up Wrist Curl
  • One-Arm Palm-Up Wrist Curl
  • Palms-Down Wrist Curl
  • One-Arm Palm-Down Wrist Curl

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