⇤ page: 6 of 13
exercises: 123
* Stretching exercises are not included in this list!

Dumbbell Exercises / Dumbbell Workouts At Home

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Swing With Dumbbell, Single-Arm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Abductors, Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis, Obliques, Adductors
required:Dumbbell / Kettlebell
level:Normal
type:Strength, Cardio
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Bent Over Row With Core Twist And Dumbbell, Single-Arm

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
auxiliary muscles:Rectus Abdominis, Obliques, Biceps, Hand Flexors, Lower Back
required:Kettlebell / Dumbbell
level:Hard
type:Strength
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Bent Over Reverse Fly, Single-Arm, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius, Teres Muscles
required:Dumbbell / Kettlebell
level:Normal
type:Strength
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Leg Curl With Dumbbell

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings
auxiliary muscles:Abductors, Calves
required:Dumbbell
optional:Fitness Mat
level:Easy
type:Strength
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Snatch With Dumbbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Trapezius, Lower Back, Deltoids
auxiliary muscles:Triceps, Hand Flexors, Glutes, Hand Extensors, Teres Muscles, Quadriceps
required:Kettlebell / Dumbbell
level:Hard
type:Strength, Plyometrics
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Triceps Extension With Dumbbell, Standing, Two-handed

HumanmusclesmusclesStarting PositionExecution
muscle:Triceps
auxiliary muscles:Hand Extensors
required:Dumbbell
optional:Seat
level:Normal
type:Strength
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Russian Twist With Weight

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Rectus Abdominis
auxiliary muscles:Lower Back
required:Kettlebell / Backpack / Medicin Ball / Dumbbell / Exercise Ball
level:Normal
type:Strength
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Goblet Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings
auxiliary muscles:Trapezius, Adductors, Lower Back, Glutes, Deltoids
required:Kettlebell / Backpack / Medicin Ball / Dumbbell
level:Normal
type:Strength
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Alternating Dumbbell Swings

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps, Deltoids, Hamstrings, Hand Flexors, Glutes, Hand Extensors, Trapezius
required:Dumbbells (2) / Kettlebell / Kettlebells (2) / Dumbbell
level:Normal
type:Strength, Cardio
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Wrist Rotation

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Extensors, Hand Flexors
auxiliary muscles:Biceps
required:Dumbbells (2) / Dumbbell
level:Easy
type:Strength
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