Dumbbell Exercises

This exercise builds strength in your upper arms, focusing on the biceps and forearms. You sit on a bench and lift the weights one arm at a time while keeping your palms facing each other.

This is a shoulder workout where you lift one dumbbell straight up while the other stays at your shoulder. It helps make your shoulders, arms, and tummy muscles stronger.

This is a shoulder exercise where you push dumbbells over your head while turning your wrists. It works your shoulder muscles, the back of your arms, and your upper chest.

This is a chest exercise you do while lying on a flat bench. You hold a weight with both hands and slowly lower it behind your head in a curved path, then bring it back up. It mostly strengthens your chest, but also works your arm and back muscles.

This exercise builds strength in your shoulder muscles. It also works your triceps and chest. You sit on a bench and push dumbbells over your head with control.

This lower body exercise focuses on your bottom, thighs, and legs. You hold a dumbbell and squat down until your bottom touches a bench behind you to make sure you go deep enough and keep good form.

This exercise mixes a lunge, a bicep curl, and a twist into one move. It works your arms, legs, and stomach muscles all at the same time to help with balance and strength.

This exercise is a bicep curl done while sitting on a bouncy ball with one leg held up. It makes your arm muscles stronger and helps you practice balancing using your stomach muscles.

This is a strength exercise for your biceps and forearms. You hold a dumbbell in each hand and lift them from your hips up to your shoulders. You move slowly and squeeze your muscles to make them stronger.

This is a bicep muscle exercise that uses dumbbells and a special support tool called an arm blaster. The arm blaster helps keep your arms locked in place so you cannot swing them, forcing your biceps to do all the work.

This is a strength exercise for your upper and lower arms. You hold dumbbells with your palms facing the floor. This helps make your arm muscles stronger.

This exercise mixes a standard arm curl with sitting on a bouncy BOSU ball. It strengthens your arm muscles and forces you to use your stomach muscles to stay balanced.

The dumbbell burpee is a tough exercise for your whole body. It mixes a squat, a push-up, and a lift over your head with dumbbells. It makes your heart beat faster and works many muscles at once, like your legs, arms, and stomach.

This is a strength exercise that works your triceps (the back of your arms), as well as your chest and shoulders. You perform it by holding two dumbbells close together and pushing them up to focus on your tricep muscles.

This exercise focuses on the biceps muscles. You sit down and rest the back of your arm against the inside of your leg to keep your arm steady while you lift.

This exercise strengthens your upper arms and forearms. You do it by holding dumbbells and lifting them diagonally across your chest toward your opposite shoulder.

This exercise works your shoulder muscles, the back of your arms, and your upper back. It mixes pushing weights up with turning your wrists. This movement helps make your shoulder joints strong and steady.

This is a chest exercise done while lying on a bench that tilts down. It mainly works the lower part of your chest muscles. It also uses your arms and shoulders to help. You have to push the weights up and down carefully while lying in this tilted position.

The dumbbell decline fly is a chest exercise done on a bench that tilts down. It works the lower part of your chest muscles. You slowly lower weights out to the sides like wings, then bring them back together to squeeze your chest.

This exercise works the muscles in your lower chest, arms, and shoulders. You do it while lying on a bench that tilts down. You hold the weights so your palms face each other. This position helps your inner chest and is much gentler on your shoulders.

This exercise works the trapezius muscles in your upper back. To do it, lie on your stomach on a slanted bench while holding weights. Keep your arms straight and shrug your shoulders up.

This exercise works your upper back and shoulder muscles. You lie face down on a slanted bench and lift dumbbells by shrugging your shoulders.

This is a chest exercise you do while lying on a bench that tilts down. You lower weights out to your sides while twisting your wrists. This movement helps stretch and squeeze your chest muscles while also working your shoulders and the back of your arms.

Dumbbell finger curls are a simple exercise for your forearms and the muscles that bend your fingers. This movement builds up your forearm muscles and makes your grip stronger.

The dumbbell fly is a chest workout done while lying on a bench. You use dumbbells to move your arms in a wide, curved path to stretch and squeeze your chest muscles.

This is a chest workout done while lying on a bouncy exercise ball. Because the ball moves around, your tummy muscles must work hard to keep you steady. It mainly strengthens your chest, but it also helps your shoulders and the back of your arms.

This exercise strengthens your shoulder muscles. You hold weights in your hands and lift them up in front of you until they are as high as your shoulders. You must move slowly and carefully without swinging.

This shoulder exercise works your deltoids, traps, and rotator cuff muscles. You lift dumbbells out to the side with your elbows bent a little, copying the movement of pouring out a can, which helps stop shoulder pinching.

The dumbbell goblet squat is a leg exercise that strengthens your thighs, hips, and bottom. You hold a dumbbell against your chest and squat down. This helps you get stronger and learn the right way to squat.

This exercise works your biceps, forearms, and brachialis muscles using dumbbells. You do it standing up, holding the weights, and lifting them while keeping your upper arms still.

This exercise is a muscle-building move for your biceps. You sit on a slanted bench to stretch the bicep muscles more than usual. It also helps strengthen your forearms.

This exercise targets your biceps. You sit on a slanted bench to stretch the muscles and keep your shoulders still. It is great for making your biceps bigger and stronger.

This is a chest exercise done on a slanted bench using two dumbbells. You hold the weights so your palms face each other. It works the upper part of your chest, your shoulders, and the back of your arms.

This exercise works your biceps and forearms using dumbbells and a slanted bench. Sitting on an incline stretches your arm muscles more than standing, helping them work harder.

This is a chest exercise done on a slanted bench using only one arm at a time. It works your chest muscles and also helps your shoulders and the back of your arms. Because you use just one side, you must stay very still and control the weight carefully.

This is a single-arm chest exercise done on a slanted bench. You hold the weight with your palm facing your body, like holding a hammer. It builds strength in your upper chest, shoulders, and the back of your arm while challenging your balance.

This is a chest exercise done with one arm while lying on a slanted bench. It works the upper chest muscles, shoulders, and the back of the arm. Because you use only one arm at a time, you must focus on staying balanced.

This chest exercise also works your shoulders and triceps. You perform it with one arm while lying on a fitness ball. Because you are balancing on the ball and using only one weight, your stomach muscles must work hard to keep you steady.

This is a chest exercise done on a slanted bench using dumbbells. You hold the weights so your palms face each other. It works your upper chest, shoulders, and the back of your arms. Holding your hands this way is gentle on your shoulders and helps work the middle of your chest.

This exercise works your chest, shoulders, and the back of your arms. Because you do it on a bouncy ball instead of a bench, you have to use your tummy muscles and balance more to stay steady.

This exercise works your shoulder muscles while you sit on a slanted bench. It also helps strengthen your upper back and the back of your arms. The movement involves pushing weights from your shoulders up over your head while keeping your body steady.

This exercise builds the muscles on the back of your shoulders. It also helps the muscles in your upper back. You lie face down on a slanted bench to help you stay still and target the right muscles.

This exercise strengthens your upper back. You lie face-forward on an angled bench and pull dumbbells up. It works your back muscles, shoulders, and arms.

This exercise works your shoulder and upper back muscles. You do it while sitting on a slanted bench. You must move slowly and carefully to make sure your muscles do the work, not momentum.

This is a targeted arm exercise that works the triceps muscles on the back of your upper arms. You do it while sitting on a slanted bench, which helps stretch the muscles more than a flat bench.

This is a chest workout done on a slanted bench. It focuses on your upper chest muscles by adding a simple wrist turn to the movement.

This is an upper arm workout performed on an angled bench using hand weights. It primarily strengthens the triceps muscles but also works the shoulders. By pushing the weights up from the chest, you build arm strength effectively.

This exercise works your upper back and shoulders. You lie face down on a slanted bench and lift your arms to make the letter Y. This helps keep your shoulders strong and healthy.

This is a triceps exercise done while sitting on a stability ball. Sitting on the ball requires you to balance, which works your core muscles. The main goal is to strengthen the back of your arms, but your shoulders and back help too.

This is a special way to do a bicep curl. You kneel on the floor and lean your arms on a big exercise ball instead of standing up. Because the ball can move, your tummy muscles must work hard to keep you steady. This exercise makes your arm muscles stronger and helps you learn to balance better.

This exercise works the muscles on the sides of your shoulders. It is used to make your shoulders look wider and feel stronger.

This lower-body exercise strengthens your legs and bottom. You hold weights in your hands while stepping forward and lowering your hips. Then, you push back to where you started and switch to the other leg.

This exercise combines stepping forward into a lunge with lifting weights for your arms. It strengthens your leg muscles and arm muscles at the same time.

This exercise focuses on the muscles at the back of your arms, called the triceps. You lie on a bench and move one arm at a time holding a weight. It is important to move slowly and feel your muscles working.

This exercise builds strong arm muscles called triceps. You lie on a bench and push dumbbells up and down by bending and straightening your elbows.

This exercise strengthens the small muscles inside your shoulder called the rotator cuff. You lie on your side and rotate your arm upward while keeping your elbow tucked against your ribs. This helps keep your shoulders strong and stable.

This is a chest exercise you do while lying on a bench. You hold the weights so your palms face each other. This movement works your chest muscles and also uses your arms and shoulders.

The dumbbell lying on floor rear delt raise is a focused exercise for the muscles on the back of your shoulders. To do it, you lie on your stomach on the ground and lift weights out to your sides. This helps strengthen your rear shoulders and upper back.

You lie on your stomach on a bench and lift a dumbbell with one hand to work the back part of your shoulder.

This exercise works the triceps muscles in the back of your arm. You lie on a bench and lift a dumbbell with one hand, keeping your palm facing your feet. It helps build arm strength and steadiness while using your shoulder a little bit.

This exercise works the muscles on the back of your shoulder. You do it while lying on your stomach on a bench. It makes your shoulders stronger and more steady. It also uses the muscles in your upper back.

This exercise works the triceps muscle on the back of your arm. You do it while lying on a bench, holding one dumbbell with your palm facing up.

The dumbbell lying pronation is a workout for your lower arms. You lie on your stomach on a bench and turn your wrists while lifting weights. This helps make your forearms stronger.

You do this exercise while lying on your stomach on a bench. It works the muscles in your upper back and the back of your shoulders by pulling weights up.

The dumbbell lying supination is a specific exercise designed to isolate the forearm muscles that twist your wrist. It also works your biceps and shoulders. By lying on a bench and curling the weights, you focus on rotating your forearms and building strength without using other muscles to help.

The dumbbell lying supination on floor is a specific exercise aimed at working your forearm muscles, while also using your biceps and shoulders. To do it, you lie on your back and curl dumbbells while twisting your wrists.

This exercise works your arm muscles (biceps) while you lie flat on your back on a bench. Because you are lying down, you cannot swing your body to help lift the weight. This makes sure your arms do all the work and keeps your form perfect.

This exercise works your bicep muscles while you lie flat on a bench. Because you are lying down, your body stays still, which stops you from swinging to cheat and makes your arms do all the work.

This exercise builds the triceps muscles on the back of your arms. You do it by lying on a bench and straightening your arms while holding dumbbells.

This exercise is done lying on a bench to work your biceps. It focuses on the outside part of the muscle and also helps strengthen your forearms.

This is an exercise you do while lying on a bench with weights. You hold the weights so your palms face each other. It mostly works the back of your arms (triceps), but it also works your chest and shoulders.

This exercise works your chest and shoulder muscles using one arm at a time. Because you are only holding a weight on one side, you must use your stomach muscles to balance and keep your body steady on the bench.

This exercise builds strength on one side of your body. It focuses on your upper back muscles, but also works your biceps and forearms. To do it, you bend forward at your hips and pull a weight up to your chest while keeping your back straight.

This exercise works one side of your chest at a time. You lie on a bench that tilts down, which also helps your arm and shoulder muscles. You need to balance carefully because you are only using one arm while leaning back.

This exercise works the muscles on the back of your arm using a dumbbell and a bouncy ball. Because the ball is wobbly, your tummy and shoulders have to work hard to keep you steady. It helps you build strong arms and better balance.

This exercise works your biceps and forearms. You use a special bench to rest your arm so you cannot swing the weight. This makes your arm muscles do all the work.

This exercise works the back of your arm by pushing a weight up with one hand. You sit on a bouncy ball while you do it, which makes your tummy muscles work hard to keep you from wobbling.

This is an exercise for your upper body. It works one side at a time to build chest muscles. It also helps your shoulders and arms. You lie on a slanted bench and lift one weight, which makes your tummy muscles work hard to keep you steady.

This exercise works the muscle on the back of your arm, called the triceps. To do it, you lean forward with a flat back and straighten your arm behind you while holding a weight.

This exercise focuses on your shoulder muscles. You hold onto a stable object to keep your body still. This helps you lift safely without swinging, so your shoulder does all the work.

This exercise is a single-arm shoulder press performed while sitting on a stability ball. It builds strength in your chest, shoulders, and triceps while forcing your core muscles to work hard to keep you balanced.

This exercise works your arm muscles while you lie flat on your stomach on a bench. Lying down stops you from swinging your body, which forces your muscles to do all the work and leads to better results.

This exercise works your arm muscles, specifically the front of your upper arm and your forearm. You do it by lying on your stomach on a bench and lifting a weight with one hand while keeping your palm facing sideways.

This is a chest and back exercise that also works your arms. You do it with one arm while sitting on an exercise ball. Because the ball moves, you must use your stomach muscles to balance.

This is a single-arm chest exercise performed with a reverse grip. It strengthens the chest muscles while also working the triceps and shoulders. Because you use only one arm and a special grip, you must focus on staying steady and controlling the movement.

This exercise uses a preacher bench and a single dumbbell to isolate and work the bicep muscles. It focuses on slow, controlled movement to help strengthen both the biceps and the forearms.

This exercise makes the top of your lower arm stronger. You rest your arm on your leg and use only your wrist to lift a weight up and down. It helps your arm muscles work longer without getting tired.

This exercise builds muscle in your biceps and forearms. You sit down and rest your elbow against your inner thigh for support. You hold the dumbbell with your palm facing sideways, just like you are holding a hammer.

This exercise strengthens the muscles in your lower arm. You sit down, rest your arm on your leg, and use your wrist to lift a dumbbell up.

This exercise works your shoulder muscles by pushing a weight up with just one arm. It also strengthens your arm and upper back. Because you are only lifting on one side, you must use your stomach muscles to keep your body steady and balanced.

This exercise uses a dumbbell in one hand to push weight up above your head. It strengthens your shoulder muscles. It also uses your arm muscles and back muscles to keep you steady. Because you only use one arm at a time, your tummy muscles have to work hard to keep you standing straight.

This exercise works your bicep muscles one arm at a time. You stand up tall and lift a dumbbell, making sure to keep your body still so only your arm does the work.

This exercise works the triceps muscles while you sit on a bench. You lift a dumbbell over your head with one hand to make the triceps stronger. Your shoulder helps keep your arm steady.

This exercise works your biceps and forearms using a special bench and a dumbbell. It uses a lifting and twisting motion to strengthen your arm muscles.

This exercise strengthens your biceps and forearms. You sit down and rest your lower arms on a bench so your wrists hang off the edge. Then, you curl dumbbells upward while holding them with your palms facing each other.

This exercise works your biceps and forearms. You sit on a bench, rest your arm over it, and lift a dumbbell up to your shoulder while keeping your wrist straight.

This exercise strengthens your forearm muscles. You sit on a bench, rest your arm on it, and use your wrist to lift a dumbbell up and down.

This exercise strengthens the muscles on the top of your forearms. You perform it while sitting down, resting your lower arms on a bench so your hands hang off the edge. You lift the dumbbells upward while keeping the backs of your hands facing the ceiling.

This is a bicep exercise done while sitting on a special bench. The bench supports your arms so you cannot swing them, making your biceps do all the work.

This exercise works your bicep muscles by using an exercise ball to hold your arm steady. Because the ball supports your arm, your bicep has to do all the work. You must stay balanced and controlled while doing it, which also helps strengthen your forearms.

This exercise builds muscle in your chest, shoulders, and the back of your arms. You do it while balancing on a large ball, which makes your tummy muscles work harder and improves your balance.

This is an arm exercise that works your triceps muscles. You do it while sitting down. You hold a dumbbell with both hands using a palms-down grip, lift it high above your head, and then lower it behind your head.

This exercise works your chest, back, and arm muscles. You lie on a bench, lower a weight behind your head, and then pull it back up over your chest.

This chest exercise also works your back and arms. You lie on an exercise ball, hold a weight over your chest, lower it behind your head, and then lift it back up.

This exercise works your shoulder muscles, arms, and core. You use a small bend in your knees to help push the weights up high. It is a fast movement that uses both strength and power.

This exercise works the muscles on the back of your shoulders and helps your upper back. You do it by leaning forward at your hips and lifting weights out to your sides.

This exercise works the back of your shoulders and your upper back. To do it, lean forward with a straight back. Then, lift the weights out to the sides like wings and squeeze your shoulder blades together.

This exercise works the muscles on the back of your shoulders and helps your upper back. To do it, you lean forward from your hips and lift weights out to your sides while keeping your body steady.

This chest exercise is done while lying on a bench. You push dumbbells upward using an overhand grip. It strengthens your chest muscles, shoulders, and the back of your arms.

This exercise strengthens your upper arms and forearms. To do it, you hold dumbbells with your palms facing the floor and lift them up towards your shoulders.

This is a strength exercise for your upper back. You do it while leaning on a slanted bench. You use one dumbbell and hold it with your palm facing forward.

This exercise builds strength in your upper back. You do it by leaning your chest against a slanted bench and holding weights with your palms facing up. It also works the muscles in your arms.

This exercise works your biceps and forearm muscles. You perform it while standing up and holding a dumbbell in each hand. By keeping your palms facing your body as you lift, you help strengthen your arms.

This is a strength exercise for your butt, the back of your legs, and your lower back. You hold weights and bend forward at your hips. This move helps build strong muscles on the back of your body and teaches you how to bend correctly.

This exercise works the muscles in your shoulders and upper back. You bend your body forward and lift weights out to your sides while turning your hands.

This is a seated exercise for your shoulders. You sit on a bench and push weights straight up over your head to work your deltoid muscles.

This exercise is for your shoulders. It mainly works the front part of your shoulder muscles. It also helps your upper back and arms a little bit. You do this exercise while sitting down. Sitting helps you stay still so your shoulder muscles do all the work.

This is a shoulder exercise you do while sitting down. You hold a weight in each hand and push them up over your head one at a time. It works your shoulder muscles and also helps your arms and chest.

This exercise builds strong shoulders. You sit on a bench and press one dumbbell up while the other comes down. It works your shoulder muscles and helps your upper arms and back too.

This exercise works the muscles on the back of your upper arms, called the triceps. You sit on a bench, hold a weight high above your head with both hands, lower it behind your head, and then push it back up to the top.

The dumbbell seated bicep curl is an exercise to make your arm muscles stronger. You sit down while doing it to keep your body still so you can focus only on working your biceps.

This exercise works the muscles in your lower legs. You sit down and place a dumbbell on your thighs to do it. It helps make your calves stronger.

This exercise is for your shoulder muscles. You sit down while doing it. Sitting helps you use only your shoulders and stops you from swinging your body. It is a controlled way to make your shoulders stronger.

This is an exercise you do while sitting down to strengthen your arms. You hold the weights so your palms face each other, which helps work the muscles on the sides of your arms and forearms.

This exercise is for your arm muscles. You sit on a bench and rest your arms on your legs. Then, you lift dumbbells up toward your shoulders. This helps you use only your arm muscles without swinging your body.

The dumbbell seated kickback is a focused arm exercise you do while sitting down. It works the triceps muscles on the back of your arms. You must sit still and move carefully to make sure the exercise works correctly.

This seated exercise builds strength in your biceps and forearms. You hold dumbbells with a neutral grip (palms facing each other) and curl them up while sitting down.

Sit on an exercise ball and lift one leg while curling a weight with one arm. This works your arm muscles and makes it harder to stay balanced.

This is a simple exercise for the back of your arm. You sit on a bench, lean forward, and straighten your arm behind you while holding a weight.

This exercise mainly works your forearms, but it also helps your shoulders and biceps. You hold your upper arm still while turning your forearm outward. This movement helps make your forearms stronger and easier to move.

This exercise focuses on the muscles in your lower legs, called the calves. You do it while sitting on a bench with a dumbbell resting on your thigh. It helps make your calves bigger and stronger. Your leg and bottom muscles also work a little bit to keep you steady.

This exercise works your lower legs, mostly the calves. It also works your hamstrings and glutes a little bit. You sit down and use a dumbbell for weight. You lift your heel up and down to make your calf muscles stronger.

This is a seated exercise that focuses on making your calf muscles stronger. You sit down and hold a dumbbell on your thigh while you move your leg. It helps your calves build strength and endurance, and it also works your leg and bottom muscles a little bit.

This exercise strengthens the muscles in your lower arms. You do it while sitting down, resting your arms on your legs, and curling your wrists upward while holding weights.

This exercise focuses on your biceps. You sit on a preacher bench, which holds your arm in place. This stops you from swinging the weight and makes your muscles work harder.

This is a bicep exercise performed while sitting down. You hold a dumbbell with your palm facing up and curl it toward your shoulder. It focuses on moving only your arm to squeeze the muscle tightly.

This exercise strengthens your shoulder muscles. You sit down and push dumbbells straight up over your head.

This exercise builds shoulder strength while you sit down. You hold dumbbells with your palms facing each other. It works your shoulder muscles and also helps your arms and upper back.

This exercise is a seated workout that focuses on your triceps muscles. You sit down and use both hands to lift a dumbbell over your head and then behind it.

The dumbbell shrug is a simple exercise for the trapezius muscles in your upper back. You hold weights and lift your shoulders up toward your ears to make your back stronger and bigger.

The dumbbell side bend is a focused exercise for your waist muscles. You hold a weight in one hand and lean to the side to strengthen your middle.

This exercise works the shoulder muscles, known as the deltoids. You lie on your side and lift a dumbbell with one arm until it is at shoulder level. This movement strengthens the shoulder and improves balance.

This exercise combines a side plank with a shoulder movement. You hold your body steady on your side to work your core, while lifting a weight with your top arm to strengthen your upper back and shoulder. It tests your balance and strength.

This exercise strengthens your shoulder muscles and helps your stomach muscles stay tight. It tests how steady you can keep your arm and body while walking with a weight held high above your head.

This exercise works one leg at a time to make the muscles in your bottom, the back of your legs, and your lower back stronger. Because you must stand on one foot while holding a weight and bending forward, it also helps you improve your balance.

This is a one-legged exercise that strengthens your bottom and the back of your legs. It also helps your lower back. You use a box to help you start in the right position. This move is great for building balance and strength.

This is a tough leg exercise where you squat on one leg while holding weights. It works your bottom, thighs, and calves very hard. You need good balance and strength to do this move safely.

The dumbbell squat is a leg exercise that strengthens your bottom and thigh muscles. You do it by holding a weight in each hand and lowering your body down and up.

The dumbbell standing alternate hammer curl and press is a full-body move for your arms and shoulders. It combines lifting a weight to your shoulder with a hammer grip and then pushing it straight up, switching arms for each rep.

This shoulder exercise is done while standing up. You push a dumbbell over your head with one arm, then the other. It works your shoulder muscles and uses your arm and stomach muscles to keep you steady.

This shoulder exercise targets your deltoid muscles. You lift dumbbells to the side one at a time to improve strength and stability.

This exercise works the tricep muscles on the back of your arms. You do it while standing up and taking turns with each arm. It also uses your shoulder muscles a little bit.

This shoulder exercise uses dumbbells. You move the weights in a circle around your body. It helps strengthen your shoulders, arms, and forearms.

This exercise works the triceps muscles on the back of your arm. You do it by bending over and straightening your arm behind you while holding a weight.

This exercise works the muscles on the back of your arms, called the triceps. You do it by leaning forward and straightening your arms behind you while holding weights.

This is a simple exercise to make your arm muscles stronger. You stand up and lift weights with your hands, moving them slowly and carefully to work your muscles.

This exercise builds strong lower legs. You hold a weight in each hand and lift your heels off the floor to work your calf muscles.

This exercise works just your bicep muscles. You do it while standing up, using one arm at a time to really focus on squeezing the muscle.

This is a standing exercise that builds strength in your upper arms. It focuses mainly on your biceps and also helps your forearms. You lift dumbbells with careful, controlled movements to squeeze your muscles tightly.

The dumbbell standing kickback is an exercise that focuses on the back of your arms, known as the triceps. You lean forward from your hips and straighten your arms behind you while holding small weights.

This exercise works your bicep muscles. You perform it while standing up straight. You use one arm at a time, which helps you focus on making that muscle work harder.

This exercise focuses on strengthening your biceps and forearms. You stand up while holding a dumbbell in one hand and rest your other hand on an incline bench to help you stay balanced. By standing steady, you can lift the weight with control to effectively build arm muscle.

This exercise works the tricep muscle on the back of your arm. You hold a weight high above your head with one hand, then bend and straighten your elbow to lower and lift it.

This standing exercise builds strong shoulders using one arm at a time. You hold a dumbbell with your palm facing inward and push it straight up. It also uses your arm and tummy muscles to keep your body steady.

This exercise builds strength in your biceps and forearms. You perform it while standing, holding a dumbbell in one hand with your palm facing down. This specific grip targets the muscles on the top of your forearm and upper arm.

The dumbbell standing overhead press is a strength exercise for your shoulder muscles. You perform it by standing up and pushing dumbbells from your shoulders straight up over your head.

This exercise strengthens your shoulders, as well as your arms and chest. You hold a dumbbell in each hand and push them straight up over your head with your palms facing each other. Holding the weights this way is often gentler on your shoulder joints than the standard overhead press.

The dumbbell standing reverse curl is a standing arm exercise. You hold dumbbells with your palms facing down to work your biceps and forearm muscles.

This exercise works the triceps muscles in your arm. You do it by holding a weight over your head and then straightening your arm. Your shoulder muscles help a little bit, too.

This exercise mixes a step-up with balancing on one leg and curling weights. It works your arm muscles and uses your legs and tummy muscles to help you stay steady.

This exercise works your lower body, specifically your butt and leg muscles. You hold weights in your hands while stepping onto a box or bench. This adds weight to the movement and helps improve your balance and coordination.

This is a leg exercise where you hold weights and step onto a box or platform. It works your thighs, hips, and calves. It helps build strength in your lower body and improves your balance.

This is a lower body exercise that works your thighs, hips, and calves. You hold a weight in each hand and step up onto a bench. It helps you build strength and improves your balance.

This lower body exercise works your glutes (bottom muscles) and the back of your legs, while also using your lower back. You bend forward at your hips with your legs mostly straight to feel a stretch and then work the muscles in the back of your body.

This exercise works your chest, back, and arm muscles. You lie on a bench and hold a weight with both hands. Keep your arms straight as you move the weight in a circle shape over your head and behind it.

This exercise builds strength in your bottom, lower back, and the back of your legs. You simply hold weights, keep your back flat, and bend forward at your hips to lower the weights down before standing back up.

This lower-body exercise builds strong glutes while also working your thighs and core. It combines a wide-stance squat with a hip-bending motion, using a dumbbell to create resistance.

This lower body exercise works your front thigh muscles, along with your butt and the back of your legs. You hold a weight in each hand by your sides while squatting down. This helps build leg strength and improves your balance.

This is an exercise for your arms that focuses on the triceps muscles and helps the shoulders too. You sit on a bench and use dumbbells to push weight up in a special way.

This exercise is like a regular arm kickback, but you stand on one leg to challenge your balance. It works the muscles on the back of your arm while using your tummy muscles to keep you steady.

The dumbbell twisting bench press is a version of the normal bench press. It adds a wrist twist to work your chest, arms, and shoulders even more. You need to move carefully to twist your wrists safely while pushing and lowering the weights.

This exercise makes your shoulder muscles strong. It also works your neck and upper arms. You hold a weight in each hand and pull them from your legs up to your chin, while keeping your elbows high.

This exercise strengthens your shoulder muscles, along with your upper back and arms. You perform it by lifting weights from your thighs up to your shoulders while pulling your elbows up first.

This exercise works your shoulder muscles and upper back. You hold weights, lift your arms to the side, and rotate them to strengthen your shoulders.

The dumbbell W-press is a shoulder workout using hand weights. You press the weights up from a position that looks like the letter 'W'. This move strengthens your shoulders, the back of your arms, and your upper chest.

This exercise uses dumbbells to build strong bicep muscles. It also helps your forearms and shoulders. It is a simple movement that is good for almost everyone.

The dumbbell Zottman curl is an arm exercise that targets both your biceps and forearms. You start by curling the weight up like a normal curl, then twist your wrists at the top to lower the weight with your palms facing down. This simple twist helps strengthen two different muscle groups in one smooth motion.

This exercise works your biceps and forearms. It is like a regular preacher curl but adds a wrist twist at the top. You use your biceps to lift the weight and your forearms to control it on the way down.

This seated exercise works your triceps muscles. You hold a dumbbell over your head to help your arms get stronger and bigger.

This exercise works your calf muscles. You stand with a big ball between your back and a wall while holding weights. Then, you lift your heels up and down.

This exercise strengthens your lower leg muscles (calves). You hold a weight in each hand while leaning your back against a large exercise ball on the wall. To help your legs work better together, you also squeeze a small tennis ball tightly between your ankles.

This exercise strengthens your lower legs. You perform it by lifting your heels while leaning against a wall with a large ball behind your back. You also squeeze a small tennis ball between your knees and hold weights in your hands to make it harder.

This is a muscle exercise for the back of your arms. You do it by lying on a big exercise ball and lifting a weight. It also works your shoulders and uses your stomach muscles to help you stay balanced.

This exercise involves walking while holding a weight in each hand. It works your legs, arms, and stomach muscles. It helps make your grip stronger, keeps your body steady, and improves your overall fitness.

This is a chest workout done on a bench using hand weights. It works your chest and shoulder muscles. You lower the weights out to the sides in a wide curve to stretch your chest, then bring them back together at the top.

This exercise works your arm muscles (triceps), chest, and shoulders. Instead of putting your hands flat on the floor, you hold onto dumbbells. This helps you go lower down for a better stretch and makes it harder to balance.

This exercise strengthens your lower legs, specifically the calves, ankles, and feet. You hold a dumbbell in one hand while balancing on one leg and lifting your heel. This movement improves your balance and builds leg strength.

The spell caster is a core workout using a dumbbell. You stand up, bend forward at the waist, and twist your body to move the weight from one side to the other. It works your stomach muscles and side abs.