Equipment-Based Training

Dumbbell Exercises

580+ exercises using a dumbbell. Each detail page includes images, instructions, safety tips, muscles targeted, and programming context.

Browse dumbbell movements

Compare movements you can perform with this equipment before letting Budy build a complete plan around the tools you actually have.

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Dumbbell Iron Cross exercise thumbnail Dumbbell Iron Cross INTERMEDIATE · SHOULDERS Dumbbell Kickback exercise thumbnail Dumbbell Kickback INTERMEDIATE · TRICEPS, BICEPS Dumbbell Lateral Raise exercise thumbnail Dumbbell Lateral Raise INTERMEDIATE · SHOULDERS Dumbbell Lateral to Front Raise exercise thumbnail Dumbbell Lateral to Front Raise INTERMEDIATE · SHOULDERS Dumbbell Lunge exercise thumbnail Dumbbell Lunge INTERMEDIATE · FULL BODY, GLUTES, CORE Dumbbell Lying Extension (across face) exercise thumbnail Dumbbell Lying Extension (across face) INTERMEDIATE · TRICEPS, BICEPS Dumbbell Lying Femoral exercise thumbnail Dumbbell Lying Femoral INTERMEDIATE · HAMSTRINGS, QUADRICEPS Dumbbell Lying Hammer Press exercise thumbnail Dumbbell Lying Hammer Press INTERMEDIATE · CHEST Dumbbell Lying One Arm Deltoid Rear exercise thumbnail Dumbbell Lying One Arm Deltoid Rear ADVANCED · SHOULDERS Dumbbell Lying One Arm Press exercise thumbnail Dumbbell Lying One Arm Press ADVANCED · CHEST Dumbbell Lying One Arm Pronated Triceps Extension exercise thumbnail Dumbbell Lying One Arm Pronated Triceps Extension ADVANCED · TRICEPS, BICEPS Dumbbell Lying One Arm Rear Lateral Raise exercise thumbnail Dumbbell Lying One Arm Rear Lateral Raise ADVANCED · SHOULDERS Dumbbell Lying One Arm Supinated Triceps Extension exercise thumbnail Dumbbell Lying One Arm Supinated Triceps Extension ADVANCED · TRICEPS, BICEPS Dumbbell Lying Rear Lateral Raise exercise thumbnail Dumbbell Lying Rear Lateral Raise INTERMEDIATE · SHOULDERS Dumbbell Lying Supine Curl exercise thumbnail Dumbbell Lying Supine Curl INTERMEDIATE · FOREARMS Dumbbell One Arm Kickback exercise thumbnail Dumbbell One Arm Kickback ADVANCED · TRICEPS, BICEPS Dumbbell One Arm Lateral Raise exercise thumbnail Dumbbell One Arm Lateral Raise ADVANCED · SHOULDERS Dumbbell One arm Revers Wrist Curl exercise thumbnail Dumbbell One arm Revers Wrist Curl ADVANCED · FOREARMS Dumbbell One Arm Reverse Fly (with support) exercise thumbnail Dumbbell One Arm Reverse Fly (with support) ADVANCED · SHOULDERS Dumbbell One Arm Triceps Extension (on bench) exercise thumbnail Dumbbell One Arm Triceps Extension (on bench) ADVANCED · TRICEPS, BICEPS Dumbbell One Arm Upright Row exercise thumbnail Dumbbell One Arm Upright Row ADVANCED · SHOULDERS Dumbbell One arm Wrist Curl exercise thumbnail Dumbbell One arm Wrist Curl ADVANCED · FOREARMS Dumbbell Over Bench One Arm Neutral Wrist Curl exercise thumbnail Dumbbell Over Bench One Arm Neutral Wrist Curl ADVANCED · FOREARMS Dumbbell Over Bench Revers Wrist Curl exercise thumbnail Dumbbell Over Bench Revers Wrist Curl INTERMEDIATE · FOREARMS Dumbbell Over Bench Wrist Curl exercise thumbnail Dumbbell Over Bench Wrist Curl INTERMEDIATE · FOREARMS Dumbbell Peacher Hammer Curl exercise thumbnail Dumbbell Peacher Hammer Curl INTERMEDIATE · FOREARMS Dumbbell Plyo Squat exercise thumbnail Dumbbell Plyo Squat INTERMEDIATE · HAMSTRINGS, QUADRICEPS Dumbbell Preacher Curl exercise thumbnail Dumbbell Preacher Curl INTERMEDIATE · TRICEPS, BICEPS Dumbbell Pronate grip Triceps Extension exercise thumbnail Dumbbell Pronate grip Triceps Extension INTERMEDIATE · TRICEPS, BICEPS Dumbbell Prone Incline Curl exercise thumbnail Dumbbell Prone Incline Curl INTERMEDIATE · TRICEPS, BICEPS

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Tell Budy what equipment you have and it will build a complete program using exercises that match your setup, goal, schedule, and experience level.

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