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Free weight

Dumbbell

A free weight held in one hand. Each arm works independently, so a dumbbell exposes and then closes a left-right strength gap that a barbell would hide. Range of motion is wider too — on chest and shoulder work the wrist and shoulder can follow their natural path. The trade-off is stabilisation: the same movement takes less weight with dumbbells than with a bar.

Exercises with this equipment

Alternate Hammer CurlAlternate Hammer CurlUpper ArmsAlternate Incline Dumbbell CurlAlternate Incline Dumbbell CurlUpper ArmsAlternating Deltoid RaiseAlternating Deltoid RaiseShouldersArnold Dumbbell PressArnold Dumbbell PressShouldersAround The WorldsAround The WorldsChestBent-Arm Dumbbell PulloverBent-Arm Dumbbell PulloverChestBent Over Dumbbell Rear Delt Raise With Head On BenchBent Over Dumbbell Rear Delt Raise With Head On BenchShouldersBent Over Two-Dumbbell RowBent Over Two-Dumbbell RowBackBent Over Two-Dumbbell Row With Palms InBent Over Two-Dumbbell Row With Palms InBackCalf Raise On A DumbbellCalf Raise On A DumbbellLower LegsClose-Grip Dumbbell PressClose-Grip Dumbbell PressUpper ArmsConcentration CurlsConcentration CurlsUpper ArmsCross Body Hammer CurlCross Body Hammer CurlUpper ArmsCuban PressCuban PressShouldersDecline Dumbbell Bench PressDecline Dumbbell Bench PressChestDecline Dumbbell FlyesDecline Dumbbell FlyesChestDecline Dumbbell Triceps ExtensionDecline Dumbbell Triceps ExtensionUpper ArmsDumbbell Alternate Bicep CurlDumbbell Alternate Bicep CurlUpper ArmsDumbbell Bench PressDumbbell Bench PressChestDumbbell Bench Press with Neutral GripDumbbell Bench Press with Neutral GripChestDumbbell Bicep CurlDumbbell Bicep CurlUpper ArmsDumbbell CleanDumbbell CleanUpper LegsDumbbell Floor PressDumbbell Floor PressUpper ArmsDumbbell FlyesDumbbell FlyesChestDumbbell Incline RowDumbbell Incline RowBackDumbbell Incline Shoulder RaiseDumbbell Incline Shoulder RaiseShouldersDumbbell LungesDumbbell LungesUpper LegsDumbbell Lying One-Arm Rear Lateral RaiseDumbbell Lying One-Arm Rear Lateral RaiseShouldersDumbbell Lying PronationDumbbell Lying PronationLower ArmsDumbbell Lying Rear Lateral RaiseDumbbell Lying Rear Lateral RaiseShouldersDumbbell Lying SupinationDumbbell Lying SupinationLower ArmsDumbbell One-Arm Shoulder PressDumbbell One-Arm Shoulder PressShouldersDumbbell One-Arm Triceps ExtensionDumbbell One-Arm Triceps ExtensionUpper ArmsDumbbell One-Arm Upright RowDumbbell One-Arm Upright RowShouldersDumbbell Prone Incline CurlDumbbell Prone Incline CurlUpper ArmsDumbbell RaiseDumbbell RaiseShouldersDumbbell Rear LungeDumbbell Rear LungeUpper LegsDumbbell ScaptionDumbbell ScaptionShouldersDumbbell Seated Box JumpDumbbell Seated Box JumpUpper LegsDumbbell Seated One-Leg Calf RaiseDumbbell Seated One-Leg Calf RaiseLower LegsDumbbell Shoulder PressDumbbell Shoulder PressShouldersDumbbell ShrugDumbbell ShrugBackDumbbell Side BendDumbbell Side BendWaistDumbbell SquatDumbbell SquatUpper LegsDumbbell Squat To A BenchDumbbell Squat To A BenchUpper LegsDumbbell Step UpsDumbbell Step UpsUpper LegsDumbbell Tricep Extension -Pronated GripDumbbell Tricep Extension -Pronated GripUpper ArmsExternal RotationExternal RotationShouldersFlexor Incline Dumbbell CurlsFlexor Incline Dumbbell CurlsUpper ArmsFront Dumbbell RaiseFront Dumbbell RaiseShouldersFront Incline Dumbbell RaiseFront Incline Dumbbell RaiseShouldersFront Two-Dumbbell RaiseFront Two-Dumbbell RaiseShouldersHammer CurlsHammer CurlsUpper ArmsHammer Grip Incline DB Bench PressHammer Grip Incline DB Bench PressChestIncline Dumbbell Bench With Palms Facing InIncline Dumbbell Bench With Palms Facing InChestIncline Dumbbell CurlIncline Dumbbell CurlUpper ArmsIncline Dumbbell FlyesIncline Dumbbell FlyesChestIncline Dumbbell Flyes - With A TwistIncline Dumbbell Flyes - With A TwistChestIncline Dumbbell PressIncline Dumbbell PressChestIncline Hammer CurlsIncline Hammer CurlsUpper Arms
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