TETSUDumbbell Exercises
All 276 dumbbell exercises in the Tetsu library, grouped by muscle. Every entry has step-by-step form instructions, an animated demonstration and the muscles it works.
Dumbbell back exercises
Dumbbell Bent Over Rowupper backDumbbell Decline ShrugtrapsDumbbell Decline Shrug AlternatetrapsDumbbell Incline Rowupper backDumbbell Incline ShrugtrapsDumbbell Incline Y-Raiseupper backDumbbell Lying Rear Delt Rowupper backDumbbell One Arm Bent-Over Rowupper backDumbbell Palm Rotational Bent Over Rowupper backDumbbell Reverse Grip Incline Bench One Arm Rowupper backDumbbell Reverse Grip Incline Bench Two Arm Rowupper backDumbbell Reverse Grip Rowupper backDumbbell ShrugtrapsDumbbell Side Plank With Rear Flyupper back
Dumbbell biceps exercises
Dumbbell Alternate Biceps CurlbicepsDumbbell Alternate Biceps Curl (With Arm Blaster)bicepsDumbbell Alternate Hammer Preacher CurlbicepsDumbbell Alternate Preacher CurlbicepsDumbbell Alternate Seated Hammer CurlbicepsDumbbell Alternating Seated Bicep Curl On Exercise BallbicepsDumbbell Bicep Curl Lunge With Bowling MotionbicepsDumbbell Bicep Curl On Exercise Ball With Leg RaisedbicepsDumbbell Bicep Curl With Stork StancebicepsDumbbell Biceps CurlbicepsDumbbell Biceps Curl ReversebicepsDumbbell Biceps Curl SquatbicepsDumbbell Biceps Curl V-Sit On Bosu BallbicepsDumbbell Biceps Curl (With Arm Blaster)bicepsDumbbell Concentration CurlbicepsDumbbell Cross Body Hammer CurlbicepsDumbbell Hammer CurlbicepsDumbbell Hammer Curls (With Arm Blaster)bicepsDumbbell High CurlbicepsDumbbell Incline Biceps CurlbicepsDumbbell Incline CurlbicepsDumbbell Incline Hammer CurlbicepsDumbbell Incline Inner Biceps CurlbicepsDumbbell Lunge With Bicep Curlbiceps
Dumbbell calves exercises
Dumbbell Seated Calf RaisecalvesDumbbell Seated One Leg Calf RaisecalvesDumbbell Seated One Leg Calf Raise - Hammer GripcalvesDumbbell Seated One Leg Calf Raise - Palm UpcalvesDumbbell Single Leg Calf RaisecalvesDumbbell Standing Calf RaisecalvesExercise Ball On The Wall Calf RaisecalvesExercise Ball On The Wall Calf Raise (Tennis Ball Between Knees)calvesSingle Leg Calf Raise (On A Dumbbell)calves
Dumbbell cardio exercises
Dumbbell chest exercises
Deep Push UppectoralsDumbbell Around PulloverpectoralsDumbbell Bench PresspectoralsDumbbell Decline Bench PresspectoralsDumbbell Decline FlypectoralsDumbbell Decline Hammer PresspectoralsDumbbell Decline One Arm FlypectoralsDumbbell Decline Twist FlypectoralsDumbbell FlypectoralsDumbbell Fly On Exercise BallpectoralsDumbbell Incline Alternate PresspectoralsDumbbell Incline Bench PresspectoralsDumbbell Incline FlypectoralsDumbbell Incline Fly (Variation)pectoralsDumbbell Incline Hammer PresspectoralsDumbbell Incline One Arm FlypectoralsDumbbell Incline One Arm Fly On Exercise BallpectoralsDumbbell Incline One Arm PresspectoralsDumbbell Incline One Arm Press On Exercise BallpectoralsDumbbell Incline Palm-In PresspectoralsDumbbell Incline Shoulder Raiseserratus anteriorDumbbell Incline Twisted FlyespectoralsDumbbell Lying Hammer PresspectoralsDumbbell Lying One Arm Presspectorals
Dumbbell core exercises
Dumbbell forearms exercises
Dumbbell Finger CurlsforearmsDumbbell Lying PronationforearmsDumbbell Lying Pronation On FloorforearmsDumbbell Lying SupinationforearmsDumbbell Lying Supination On FloorforearmsDumbbell One Arm Reverse Wrist CurlforearmsDumbbell One Arm Seated Neutral Wrist CurlforearmsDumbbell One Arm Wrist CurlforearmsDumbbell Over Bench One Arm Reverse Wrist CurlforearmsDumbbell Over Bench One Arm Wrist CurlforearmsDumbbell Over Bench Reverse Wrist CurlforearmsDumbbell Over Bench Wrist CurlforearmsDumbbell Reverse Wrist CurlforearmsDumbbell Seated One Arm RotateforearmsDumbbell Seated Palms Up Wrist Curlforearms
Dumbbell glutes exercises
Dumbbell Bench SquatglutesDumbbell CleanglutesDumbbell Contralateral Forward LungeglutesDumbbell DeadliftglutesDumbbell LungeglutesDumbbell One Arm SnatchglutesDumbbell Plyo SquatglutesDumbbell Rear LungeglutesDumbbell Romanian DeadliftglutesDumbbell Single Leg DeadliftglutesDumbbell Single Leg Deadlift With Stepbox SupportglutesDumbbell Single Leg SquatglutesDumbbell SquatglutesDumbbell Step-UpglutesDumbbell Stiff Leg DeadliftglutesDumbbell Straight Leg DeadliftglutesDumbbell Sumo Pull Throughglutes
Dumbbell legs exercises
Dumbbell shoulders exercises
Dumbbell Alternate Side PressdeltsDumbbell Arnold PressdeltsDumbbell Bench Seated PressdeltsDumbbell Cuban PressdeltsDumbbell Front RaisedeltsDumbbell Full Can Lateral RaisedeltsDumbbell Incline One Arm Lateral RaisedeltsDumbbell Incline RaisedeltsDumbbell Incline Rear Lateral RaisedeltsDumbbell Incline T-RaisedeltsDumbbell Iron CrossdeltsDumbbell Lateral RaisedeltsDumbbell Lateral To Front RaisedeltsDumbbell Lying External Shoulder RotationdeltsDumbbell Lying On Floor Rear Delt RaisedeltsDumbbell Lying One Arm Deltoid ReardeltsDumbbell Lying One Arm Rear Lateral RaisedeltsDumbbell Lying Rear Lateral RaisedeltsDumbbell One Arm Lateral RaisedeltsDumbbell One Arm Lateral Raise With SupportdeltsDumbbell One Arm Reverse Fly (With Support)deltsDumbbell One Arm Shoulder PressdeltsDumbbell One Arm Upright RowdeltsDumbbell Push Pressdelts
Dumbbell triceps exercises
Dumbbell Close Grip PresstricepsDumbbell Close-Grip PresstricepsDumbbell Decline One Arm Hammer PresstricepsDumbbell Decline Triceps ExtensiontricepsDumbbell Forward Lunge Triceps ExtensiontricepsDumbbell Incline Hammer Press On Exercise BalltricepsDumbbell Incline One Arm Hammer PresstricepsDumbbell Incline One Arm Hammer Press On Exercise BalltricepsDumbbell Incline Triceps ExtensiontricepsDumbbell Incline Two Arm ExtensiontricepsDumbbell KickbacktricepsDumbbell Kickbacks On Exercise BalltricepsDumbbell Lying Alternate ExtensiontricepsDumbbell Lying Elbow PresstricepsDumbbell Lying Extension (Across Face)tricepsDumbbell Lying One Arm Pronated Triceps ExtensiontricepsDumbbell Lying One Arm Supinated Triceps ExtensiontricepsDumbbell Lying Single ExtensiontricepsDumbbell Lying Triceps ExtensiontricepsDumbbell Neutral Grip Bench PresstricepsDumbbell One Arm French Press On Exercise BalltricepsDumbbell One Arm Hammer Press On Exercise BalltricepsDumbbell One Arm KickbacktricepsDumbbell One Arm Triceps Extension (On Bench)triceps
Common questions
How many dumbbell exercises are there?
This library has 276 dumbbell exercises with form guides, covering back, biceps, calves, cardio and chest and more.
What are the best dumbbell exercises to start with?
Popular starting points are the Farmers Walk, Dumbbell Clean and Dumbbell Lunge — compound movements that work several muscles at once. Open each guide for step-by-step form.
Track it in Tetsu
Every dumbbell exercise here is in the Tetsu app with per-exercise history and PRs. Scan the code or grab the app — free to start.