Free weight123 exercises
Dumbbell
A free weight held in one hand.
- Exercises
- 123
- Body parts
- 8
- Mostly
- Strength
- Level
- Beginner
Why it wins
Each arm works independently, so a dumbbell exposes and then closes a left-right strength gap that a barbell would hide.
Also
Range of motion is wider too — on chest and shoulder work the wrist and shoulder can follow their natural path.
The catch
The trade-off is stabilisation: the same movement takes less weight with dumbbells than with a bar.
Built with a Dumbbell
All 123 →Dumbbell Bench Press
Chest
Dumbbell Shoulder Press
Shoulders
One-Arm Dumbbell Row
Back
Dumbbell Lunges
Upper legs
Incline Dumbbell Press
Chest
Dumbbell Squat
Upper legs
From the atlas
- Bent-Over Reverse FlyPosterior Deltoid
- Dumbbell Biceps CurlBiceps Brachii
- Dumbbell Front RaiseAnterior Deltoid
- Dumbbell Lateral RaiseLateral Deltoid
- Dumbbell ShrugUpper Trapezius
- Farmer's CarryWrist & Finger Flexors
- Hammer CurlBrachioradialis
- Overhead Triceps ExtensionTriceps Brachii
- Prone Y-RaiseLower Trapezius
- Reverse Wrist CurlWrist & Finger Extensors
- Wrist CurlWrist & Finger Flexors
Body parts it covers
8 parts- Upper arms41
- Shoulders36
- Chest15
- Upper legs11
- Lower arms8
+3 more parts
Movements with this equipment reach 20 muscles in total.
Equipment →