Ultimate List of Dumbbell Exercises By Muscle Group w/ PDF

If you’re looking for a complete list of dumbbell exercises by muscle group, I can help you.

In this article, I’ve shared more than one hundred dumbbell exercises for building strength, endurance, and muscle mass.

Whether you exercise at home or the gym, having a list of all dumbbell exercises will help you design an effective workout routine.

The Dumbbell Exercises List for Every Muscle Group

In this blog, I’ve outlined more than one hundred exercises that work throughout the body.

• Chest (1-15)
• Quads (16-24)
• Hamstrings (25-31)
• Glutes (32-36)
• Calves (37-40)
• Back (41-51)
• Shoulder (52-62)
• Biceps (63-74)
• Abs and Obliques (75-91)
• Triceps (92-101)
• Lower Back (102-106)
• Forearms (107-111)

Chest Exercises

Here’s a list of all dumbbell exercises that bolster pectoral muscles and build a defined chest.

1. Flat Bench Press
   • Target Muscle: Entire Pecs
   • Additional Equipment: Flat Bench
   • Difficulty: Beginner
2. Incline Bench Press
   • Target Muscle: Upper Chest
   • Additional Equipment: Adjustable Bench
   • Difficulty: Beginner
3. Decline Bench Press
   • Target Muscle: Lower Pecs
   • Additional Equipment: Adjustable Bench
   • Difficulty: Intermediate
4. Underhand Grip Chest Press
   • Target Muscle: Pectorals
   • Additional Equipment: Bench
   • Difficulty: Intermediate
5. Flat Dumbbell Fly
   • Target Muscle: Entire Chest
   • Additional Equipment: Flat Bench
   • Difficulty: Beginner
6. Bridge Press
   • Target Muscle: Lower Pecs
   • Additional Equipment: None
   • Difficulty: Intermediate
7. Incline Dumbbell Fly
   • Target Muscle: Upper Chest
   • Additional Equipment: Adjustable Bench
   • Difficulty: Intermediate
8. Deficit Pushup
   • Target Muscle: Chest and Triceps
   • Additional Equipment: None
   • Difficulty: Intermediate
9. Standing Upward Fly
   • Target Muscle: Upper Chest
   • Additional Equipment: None
   • Difficulty: Beginner
10. Dumbbell Pullover
    • Target Muscle: Chest and Back
    • Additional Equipment: Bench
    • Difficulty: Intermediate
11. Dumbbell Squeeze Press
    • Target Muscle: Entire Pecs
    • Additional Equipment: Bench
    • Difficulty: Intermediate
12. Floor Press
    • Target Muscle: Chest and Triceps
    • Additional Equipment: None
    • Difficulty: Beginner
13. Incline Close Grip DB Press
    • Target Muscle: Entire Pecs
    • Additional Equipment: Adjustable Bench
    • Difficulty: Intermediate
14.  Dumbbell Svend Press
    • Target Muscle: Chest and Abs
    • Additional Equipment: None
    • Difficulty: Beginner
15. Around The World
    • Target Muscle: Chest and Shoulder
    • Additional Equipment: Flat Bench
    • Difficulty: Intermediate

These exercises help train the upper, middle, and lower pecs and help you build a strong and proportional chest at home.

Leg Exercises

The lower body has four primary muscles to work on – quadriceps (quads), hamstrings (hams), glutes, and calves. You can use the following exercises to build strong, functional, and athletic legs:

Quadriceps

1. Goblet Squat
   • Target Muscle: Quad and Glutes
   • Additional Equipment: None
   • Difficulty: Beginner
2. Forward Lunges
   • Target Muscle: Quad and Ham
   • Additional Equipment: None
   • Difficulty: Intermediate
3. Leg Extension
   • Target Muscle: Quads
   • Additional Equipment: Bench/Chair/Box
   • Difficulty: Intermediate
4. Reverse Lunges
   • Target Muscle: Quad and Hamstrings
   • Additional Equipment: None
   • Difficulty: Intermediate
5. Sumo Squat
   • Target Muscle: Quads and Adductors
   • Additional Equipment: None
   • Difficulty: Beginner
6. Step-up
   • Target Muscle: Quad, Glutes, and Ham
   • Additional Equipment: Box/Bench
   • Difficulty: Intermediate
7. Bulgarian Split Squat
   • Target Muscle: Quad, Glutes, and Ham
   • Additional Equipment: Box/Bench
   • Difficulty: Intermediate
8. Curtsy Squat
   • Target Muscle: Thighs and Glutes
   • Additional Equipment: None
   • Difficulty: Intermediate
9. Pop Squat
   • Target Muscle: Quads and Glutes
   • Additional Equipment: None
   • Difficulty: Advanced

I recommend you checking this quad workout guide where I’ve shared detailed info about each exercise, including the step-by-step instructions.

Hamstrings

The hams are the rear part of your thighs that run down from your hips to knees. They are injury-prone muscles. That is why strengthening them becomes crucial for improving performance and reducing the risk of injuries.

You can do these five exercises to build up your hammies at home with dumbbells only.

1. Lying Leg Curl
   • Target Muscle: Hamstrings
   • Additional Equipment: You can do it while lying on the floor or on a flat bench
   • Difficulty: Easy
2. Romanian Deadlift
   • Target Muscle: Hamstrings and Lower Back
   • Additional Equipment: None
   • Difficulty: Moderate
3. Stiff-Legged Deadlift
   • Target Muscle: Hamstring and Glute
   • Additional Equipment: None
   • Difficulty: Hard
4. DB Good Morning
   • Target Muscle: Ham, Glute, and Lower Back
   • Additional Equipment: None
   • Difficulty: Moderate
5. Hamstring March
   • Target Muscle: Posterior Chain
   • Additional Equipment: None
   • Difficulty: Moderate
6. Single-Leg Deadlift
   • Target Muscle: Ham, Glute, and Lower Back
   • Additional Equipment: None
   • Difficulty: Hard
7. DB Hamstring Bridge
   • Target Muscle: Ham and Glutes
   • Additional Equipment: None
   • Difficulty: Moderate

You can check this article to see how to perform these hamstring exercises.

Glutes

The glute is as important as other muscles of the lower body. Strong gluteals help you sit correctly, improve your posture, provide stability to your lower back, and improve running and squatting performance.

You can buttress your glutes with the following dumbbell exercises:

1. Dumbbell Glute Bridges
   • Target Muscle: Glutes, Hamstrings, and Lower Back
   • Additional Equipment: Mat
   • Difficulty: Easy
2. Dumbbell Hip Thrust
   • Target Muscle: Glutes, Ham, and Lower Back
   • Additional Equipment: Bench
   • Difficulty: Moderate
3. Leaning Forward Step-up
   • Target Muscle: Glute and Quads
   • Additional Equipment: Bench/Box/Chair
   • Difficulty: Moderate
4. Frog Pump
   • Target Muscle: Glutes and Lower Back
   • Additional Equipment: None
   • Difficulty: Easy
5. DB Donkey Kicks
   • Target Muscle: Backside and Rear Thigh
   • Additional Equipment: Mat
   • Difficulty: Moderate

Calves

Calves are small muscles located in the back of your lower leg. They help you stand, walk, run, and jump efficiently.

If you want to reinforce and beef up your calves with dumbbells only, here are a few exercises you can do at home.

1. Standing Dumbbell Calf Raises
   • Target Muscle: Lower Leg
   • Additional Equipment: None
   • Difficulty: Easy
2. Seated Dumbbell Calf Raises
   • Target Muscle: Gastrocnemius
   • Additional Equipment: Bench/Chair/Box
   • Difficulty: Easy
3. Dumbbell Farmer’s Walk on Toes
   • Target Muscle: Calves and Arms
   • Additional Equipment: None
   • Difficulty: Moderate
4. Leaning Single-Leg Calf Raises
   • Target Muscle: Calf and Hamstrings
   • Additional Equipment: None
   • Difficulty: Moderate

Back Exercises

The back is a group of three important muscles: latissimus dorsi, trapezius, and rhomboids. You can do the following dumbbell exercises to hammer these muscles and build a firm and defined back:

1. Bent-Over Row Overhand Grip
   • Target Muscle: Lats and Traps
   • Additional Equipment: None
   • Difficulty: Easy
2. Underhand Inverted Row
   • Target Muscle: Lats and Traps
   • Additional Equipment: None
   • Difficulty: Easy
3. Incline Plank Row
   • Target Muscle: Latissimus Dorsi and Abs
   • Additional Equipment: Box/Bench/Chair
   • Difficulty: Moderate
4. Chest-Supported Incline Row
   • Target Muscle: Lats and Traps
   • Additional Equipment: Adjustable Bench
   • Difficulty: Easy
5. One Arm Dumbbell Row
   • Target Muscle: Lats and Traps
   • Additional Equipment: You can do it with and without a bench.
   • Difficulty: Easy
6. Dumbbell Wide Row
   • Target Muscle: Upper Back
   • Additional Equipment: None
   • Difficulty: Moderate
7. Dumbbell Pendley Row
   • Target Muscle: Upper Back
   • Additional Equipment: None
   • Difficulty: Moderate
8. Incline I-Y-T Raises
   • Target Muscle: Lats, Traps, and Shoulders
   • Additional Equipment: Adjustable Bench
   • Difficulty: Moderate
9. Dumbbell Deadlift
   • Target Muscle: Legs and Back
   • Additional Equipment: None
   • Difficulty: Moderate
10. Dumbbell Renegade Row
    • Target Muscle: Back and Abs
    • Additional Equipment: None
    • Difficulty: Hard
11. Dumbbell Seal Row
    • Target Muscle: Upper Back
    • Additional Equipment: Bench
    • Difficulty: Moderate

Shoulder Exercises

The shoulder is a group of three muscles: the anterior deltoid, medial deltoid, and posterior deltoid. You can do the following dumbbell exercises to hit all three heads and build rounded and sturdy shoulders:

1. Overhead Press
   • Target Muscle: Front Delts
   • Additional Equipment: With and without a Bench
   • Difficulty: Easy
2. Arnold Press
   • Target Muscle: Front and Lateral Delts
   • Additional Equipment: With and without a Bench
   • Difficulty: Moderate
3. Alternating Front Raises
   • Target Muscle: Front Delts
   • Additional Equipment: None
   • Difficulty: Easy
4. Seated/Incline Y Raises
   • Target Muscle: Lateral and Rear Delts
   • Additional Equipment: With and without a Bench
   • Difficulty: Moderate
5. Dumbbell Lateral Raises
   • Target Muscle: Lateral Delts
   • Additional Equipment: None
   • Difficulty: Easy
6. Bent-over Lateral Raises
   • Target Muscle: Posterior Delts
   • Additional Equipment: With and without a Bench
   • Difficulty: Moderate
7. Chest Supported Rear Delt Row
   • Target Muscle: Posterior Shoulder and Upper Trap
   • Additional Equipment: Adjustable Bench
   • Difficulty: Easy
8. Dumbbell Face Pull
   • Target Muscle: Upper Back and Rear Delt
   • Additional Equipment: With and without a Bench
   • Difficulty: Moderate
9. Dumbbell Shrug
   • Target Muscle: Shoulder and Upper Trap
   • Additional Equipment: None
   • Difficulty: Easy
10. Upright Row
    • Target Muscle: Shoulder and Upper Trap
    • Additional Equipment: None
    • Difficulty: Moderate
11. Push Press
    • Target Muscle: Shoulder
    • Additional Equipment: None
    • Difficulty: Moderate

Biceps Exercises

The bicep is the front part of the upper arms and is made up of two-headed muscles, long and short heads. You can beef up these muscles with the following dumbbell exercises:

1. Concentration Curl
   • Target Muscle: Biceps’ Long Head
   • Additional Equipment: Bench/Chair/Box
   • Difficulty: Easy
2. Alternating Curls
   • Target Muscle: Biceps
   • Additional Equipment: None
   • Difficulty: Easy
3. Incline Dumbbell Bicep Curl
   • Target Muscle: Biceps
   • Additional Equipment: Adjustable Bench
   • Difficulty: Easy
4. Dumbbell Preacher curl
   • Target Muscle: Biceps
   • Additional Equipment: Adjustable Bench
   • Difficulty: Easy
5. Dumbbell Hammer Curl
   • Target Muscle: Biceps
   • Additional Equipment: None
   • Difficulty: Easy
6. Preacher Hammer Curl
   • Target Muscle: Biceps
   • Additional Equipment: Adjustable Bench
   • Difficulty: Easy
7. Incline Prone Bicep Curl
   • Target Muscle: Biceps
   • Additional Equipment: Adjustable Bench
   • Difficulty: Moderate
8. Dumbbell Crossbody Curl
   • Target Muscle: Biceps and Triceps
   • Additional Equipment: None
   • Difficulty: Moderate
9. Dumbbell Zottoman Curl
   • Target Muscle: Biceps and Forearms
   • Additional Equipment: None
   • Difficulty: Moderate
10. Dumbbell Reverse Curl
    • Target Muscle: Biceps and Forearms
    • Additional Equipment: None
    • Difficulty: Easy
11. Single-arm Hammer Curl
    • Target Muscle: Biceps and Lower Arms
    • Additional Equipment: None
    • Difficulty: Easy
12. Dumbbell Drag Curl
    • Target Muscle: Biceps
    • Additional Equipment: None
    • Difficulty: Moderate

Abs and Oblique Exercises

Having a solid core has various benefits. It can help improve posture, reduce the risk of low back injury, and allow you to lift heavy weights during compound exercises.

You can bolster your core and thicken your abdominal muscles with the following dumbbell exercises:

1. Wood Chop (High to Low)
   • Target Muscle: Obliques
   • Additional Equipment: None
   • Difficulty: Moderate
2. Wood Chop (Low to High)
   • Target Muscle: Obliques
   • Additional Equipment: None
   • Difficulty: Moderate
3. Straight-Arm Crunches
   • Target Muscle: Upper Abs
   • Additional Equipment: Mat
   • Difficulty: Moderate
4. Toe Touch Crunches
   • Target Muscle: Abdominals
   • Additional Equipment: Mat
   • Difficulty: Moderate
5. Standing Oblique Rotation
   • Target Muscle: Core
   • Additional Equipment: None
   • Difficulty: Easy
6. Oblique crunches
   • Target Muscle: Love Handles
   • Additional Equipment: Mat
   • Difficulty: Moderate
7. Russian Twist
   • Target Muscle: Abs and Obliques
   • Additional Equipment: None
   • Difficulty: Moderate
8. Side Plank
   • Target Muscle: Obliques
   • Additional Equipment: Mat
   • Difficulty: Easy
9. Side Plank Hip Lifts
   • Target Muscle: Obliques
   • Additional Equipment: Mat
   • Difficulty: Moderate
10. Side-plank Rotation
    • Target Muscle: Obliques
    • Additional Equipment: Mat
    • Difficulty: Moderate
11. Dumbbell Plank Rowing
    • Target Muscle: Abs and Back
    • Additional Equipment: None
    • Difficulty: Hard
12. Bird-Dog Plank
    • Target Muscle: Abs, Lower Back, and Glutes
    • Additional Equipment: Mat
    • Difficulty: Hard
13. Leg Raises
    • Target Muscle: Lower Abs
    • Additional Equipment: None
    • Difficulty: Moderate
14. Reverse Crunches
    • Target Muscle: Lower Abs
    • Additional Equipment: None
    • Difficulty: Easy
15. Decline Dumbbell Crunches
    • Target Muscle: Upper Abs
    • Additional Equipment: Abdominal Crunch Bench
    • Difficulty: Hard
16. Hanging Knee Raises
    • Target Muscle: Lower Abs
    • Additional Equipment: Pull-up Bar
    • Difficulty: Moderate
17. Dumbbell Plank Drag
    • Target Muscle: Abs and Shoulder
    • Additional Equipment: None
    • Difficulty: Moderate

Triceps Exercises

The tricep is the rear part of the upper arms and is larger than the bicep muscles. It has three heads: long, medial, and short. The triceps activate when you extend or abduct your arms.

You can use the following dumbbell exercises to build strong and sculpted triceps at home:

1. Lying Triceps extension
   • Target Muscle: Long Head
   • Additional Equipment: Bench
   • Difficulty: Moderate
2. Seated Overhead Triceps extension
   • Target Muscle: Long Head
   • Additional Equipment: None
   • Difficulty: Easy
3. Single-arm Overhead Triceps Extension
   • Target Muscle: Lateral Head
   • Additional Equipment: None
   • Difficulty: Easy
4. Neutral Grip Dumbbell Bench press
   • Target Muscle: Long Head
   • Additional Equipment: Bench
   • Difficulty: Easy
5. Lying Prone Incline Triceps Kickback
   • Target Muscle: Long and Lateral Heads
   • Additional Equipment: Adjustable Bench
   • Difficulty: Moderate
6. Floor Press
   • Target Muscle: Triceps and Chest
   • Additional Equipment: Mat
   • Difficulty: Easy
7. Tate Press
   • Target Muscle: Lateral Head
   • Additional Equipment: With and without bench
   • Difficulty: Easy
8. Close Grip Push-Ups
   • Target Muscle: All Three Heads
   • Additional Equipment: None
   • Difficulty: Moderate
9. Crush Grip Push-up
   • Target Muscle: All Three Heads
   • Additional Equipment: None
   • Difficulty: Moderate
10. Bent-over Single-arm Triceps Kickback
    • Target Muscle: Triceps Long Head
    • Additional Equipment: None
    • Difficulty: Easy

Lower Back Exercises

We often forget to train our lower back, which is why we suffer from low back pain and then, we find exercises to improve that pain. But it would be better if you regularly train your lower back and make it strong and flexible.

You can reinforce your lower back with multiple ways, but if you want to do it with dumbbells, these exercises can help you:

1. Dumbbell Hyperextension
   • Target Muscle: Lower Back and Gltues
   • Additional Equipment: Flat or Hyperextension Bench
   • Difficulty: Moderate
2. Bird-Dog Plank
   • Target Muscle: Lower Back and Abs
   • Additional Equipment: Mat
   • Difficulty: Hard
3. Superman Row
   • Target Muscle: Lower and Upper Back
   • Additional Equipment: Mat
   • Difficulty: Moderate
4. Good Morning
   • Target Muscle: Lower Back and Hamstring
   • Additional Equipment: None
   • Difficulty: Moderate
5. Dumbbell Hip Lift
   • Target Muscle: Lower Back and Glutes
   • Additional Equipment: Mat
   • Difficulty: Easy

Forearm Exercises

You can bolster your forerms and improve your wrist mobility with following dumbbell exercises:

1. Dumbbell Wrist Extension
   • Target Muscle: Lower Arms
   • Additional Equipment: None
   • Difficulty: Easy
2. Dumbbell Wrist Curl
   • Target Muscle: Wrist and Forearms
   • Additional Equipment: None
   • Difficulty: Easy
3. Dumbbell Wrist Rotation
   • Target Muscle: Lower Arms
   • Additional Equipment: None
   • Difficulty: Easy
4. Neutral Grip Wrist Curl
   • Target Muscle: Lower Arms
   • Additional Equipment: None
   • Difficulty: Easy
5. Dumbbell Farmers Walk
   • Target Muscle: Arms
   • Additional Equipment: None
   • Difficulty: Easy

Download The List of Dumbbell Exercises PDF