Quick answer: For a balanced selection of dumbbell exercises, start with a squat, a hip hinge, a press and a row. Then add shoulder, arm or carry work when it fits your goal. You do not need a bench for goblet squats, Romanian deadlifts, floor presses or standing rows. A bench adds supported rows and different pressing angles.
Use the finder below to see which of these 24 exercises matches your muscle group, dumbbell count and bench. Each entry explains the setup and its main limitation. Choose movements you can perform under control before adding load.
Want sets, reps and a weekly schedule? Use the three-day dumbbell workout plan and free PDF. This page is an exercise reference, so it is not a recommendation to perform all 24 moves in one session.
Find dumbbell exercises for your equipment
All 24 exercises are shown below. Select your equipment and choose “Find exercises” to narrow the list.
The filter checks equipment, not your readiness or weight selection. “One dumbbell” entries sometimes train each side separately. A flat bench does not provide the incline used for chest-supported rows or incline presses.
Dumbbell exercise list by muscle group
These are primary categories, not isolated muscles: compound movements involve several muscle groups. The back category includes rear-delt and trap accessories, which do not replace a row. Use a separate, lighter load for raises and flies when needed.
1. Goblet squat
Main category: Legs · Equipment: one dumbbell or a pair; no bench.
Hold one dumbbell securely at chest height. Sit down between your hips with your heels grounded, then stand. Use a stance and depth you can control.
Watch for: Your arms may tire before your legs. A heavier goblet squat is not useful if you cannot hold the weight securely.
2. Two-dumbbell front squat
Main category: Legs · Equipment: two dumbbells; no bench.
Bring two manageable dumbbells to shoulder height without an uncontrolled swing. Keep your torso braced as you squat and stand.
Watch for: The setup can limit this exercise before leg strength does. Use a goblet squat if getting two weights into position is difficult.
3. Dumbbell Romanian deadlift
Main category: Legs · Equipment: two dumbbells; no bench.
Start standing with a dumbbell in each hand. Soften your knees and move your hips back, keeping the weights close to your legs; stand by bringing your hips forward.
Watch for: Lower only as far as you can keep the hinge controlled. Touching the floor is not the goal; this trains hamstrings and glutes rather than being a primary lat exercise.
4. Single-dumbbell Romanian deadlift
Main category: Legs · Equipment: one dumbbell or a pair; no bench.
Hold one dumbbell with both hands using a secure grip. Keep both feet grounded and hinge at the hips as in the two-dumbbell version.
Watch for: Check that your dumbbell shape permits a reliable grip. An adjustable dumbbell must not be held by a loose plate or selector mechanism.
5. Floor split squat
Main category: Legs · Equipment: one dumbbell or a pair; no bench.
Take a staggered stance with both feet on the floor. Hold one dumbbell at your side, lower under control, then rise; train both legs. With two weights, hold one in each hand.
Watch for: This is not a rear-foot-elevated split squat: no bench is required. Start without weight if balance limits the movement.
6. Reverse lunge
Main category: Legs · Equipment: one dumbbell or a pair; no bench.
Hold one weight at your side or two at your sides. Step back into a controlled lunge, then return to standing. Count repetitions for each leg.
Watch for: A stationary split squat is a simpler choice if stepping and balancing distract from the working leg.
7. Standing calf raise
Main category: Legs · Equipment: one dumbbell or a pair; no bench.
Hold one dumbbell and use your free hand on a stable surface for balance. Rise onto the balls of your feet and lower slowly. Train each side with a suitable stance.
Watch for: A support surface is needed for balance, but a bench or elevated step is not. Avoid bouncing to move more weight.
8. One-arm dumbbell row
Main category: Back · Equipment: one dumbbell or a pair; no bench.
Take a staggered stance, hinge, and brace the free forearm against the forward thigh without pressing on the kneecap. Pull the dumbbell toward your side and lower; repeat on the other arm.
Watch for: A bench can provide more support if you have one. If holding the hinge is uncomfortable or your torso twists, use less load or seek a supported setup.
9. Two-dumbbell bent-over row
Main category: Back · Equipment: two dumbbells; no bench.
Hinge at the hips with knees softly bent and a weight in each hand. Pull both elbows back, then lower without rocking your torso.
Watch for: Holding the bent-over position is part of the demand. It is not a substitute for supported rows when that position is the limiting factor.
10. Chest-supported dumbbell row
Main category: Back · Equipment: two dumbbells; adjustable bench.
Set a rated adjustable bench to a suitable incline. Lie with your chest supported and feet stable, then row the weights toward your sides.
Watch for: Check that the bench allows the weights to hang and move freely. Support reduces the need to hold a standing hinge, but does not make the exercise a treatment for back pain.
11. Bent-over rear-delt fly
Main category: Back · Equipment: two dumbbells; no bench.
Use light dumbbells. Hinge, maintain a soft elbow bend and move your arms outward under control, then lower without throwing the weights.
Watch for: This is a rear-shoulder and upper-back accessory, not a heavy row. A weight suitable for rows may be far too heavy for flies.
12. Dumbbell shrug
Main category: Back · Equipment: two dumbbells; no bench.
Stand with a weight in each hand. Raise your shoulders upward, pause briefly and lower while keeping your neck in a comfortable position.
Watch for: Do not roll your shoulders or jerk the weights. This emphasizes the upper traps and does not replace rows for the lats.
13. Dumbbell floor press
Main category: Chest · Equipment: two dumbbells; no bench.
Lie on the floor with knees bent and weights securely positioned. Press above your chest, then lower until the backs of your upper arms meet the floor gently.
Watch for: The floor limits the bottom of the press. It is useful without a bench but does not reproduce a bench press’s full range.
14. Single-arm dumbbell floor press
Main category: Chest · Equipment: one dumbbell or a pair; no bench.
Use one manageable dumbbell and a controlled setup on the floor. Press one side while resisting torso rotation; lower gently and repeat on the other side.
Watch for: Start lighter than you might use for a two-arm press. If the setup or stability is difficult, choose a simpler push-up progression instead.
15. Flat dumbbell bench press
Main category: Chest · Equipment: two dumbbells; flat bench.
Use a stable, rated flat or adjustable bench set flat. Plant your feet, position the weights securely and press with a controlled descent.
Watch for: Getting weights into and out of position matters. Do not improvise a bench with loose chairs or stacked furniture.
16. Incline dumbbell press
Main category: Chest · Equipment: two dumbbells; adjustable bench.
Set an adjustable bench to a moderate incline. Keep your feet stable and press the dumbbells above your upper chest without shrugging or excessively arching.
Watch for: A steeper incline changes the demand toward the shoulders. Pick the angle and load you can use comfortably rather than chasing a particular sensation.
17. Standing dumbbell shoulder press
Main category: Shoulders · Equipment: two dumbbells; no bench.
Start with the weights at shoulder height. Brace your trunk and press overhead without using leg drive or leaning backward; lower under control.
Watch for: This needs overhead clearance and a comfortable overhead range. Floor presses are a different movement, not an identical substitution.
18. Single-arm dumbbell shoulder press
Main category: Shoulders · Equipment: one dumbbell or a pair; no bench.
Stand with one dumbbell at shoulder height. Press overhead while keeping your ribs and pelvis stacked; lower and train the other arm.
Watch for: Use a weight that lets you resist leaning. Do not turn a strict press into a push press just to complete the prescribed reps.
19. Dumbbell lateral raise
Main category: Shoulders · Equipment: one dumbbell or a pair; no bench.
Use a light weight and a soft elbow bend. Raise the arm outward to a comfortable height near shoulder level, then lower without swinging. With one dumbbell, complete both arms separately.
Watch for: A pressing weight is usually too heavy for a controlled raise. You may need another load rather than more momentum.
20. Dumbbell biceps curl
Main category: Arms · Equipment: one dumbbell or a pair; no bench.
Keep your upper arm near your side and curl the weight with the palm turning or facing upward. Lower slowly; use both arms together with a pair or train one side at a time.
Watch for: Do not rock your torso to lift a weight you cannot curl. More body movement does not mean more work for the biceps.
21. Dumbbell hammer curl
Main category: Arms · Equipment: one dumbbell or a pair; no bench.
Keep the palm facing inward as you curl. Maintain a controlled elbow position and descent; train each arm when using one dumbbell.
Watch for: The grip differs from a palm-up curl. It is an alternative or accessory, not a requirement to add both versions to every workout.
22. Two-hand overhead triceps extension
Main category: Arms · Equipment: one dumbbell or a pair; no bench.
Hold one dumbbell securely with both hands, bring it overhead and bend the elbows to lower it behind your head, then extend. Use a light, controllable load.
Watch for: Check that the dumbbell permits this grip. Choose another triceps exercise if the overhead position is uncomfortable or the weight cannot be held reliably.
23. Suitcase carry
Main category: Core · Equipment: one dumbbell or a pair; no bench.
Carry one dumbbell at your side while walking with an upright torso. Use a clear path, turn carefully and repeat on the opposite side.
Watch for: Choose a load that does not pull you into a side bend. If space is limited, a stationary suitcase hold is an alternative.
24. Farmer carry
Main category: Core · Equipment: two dumbbells; no bench.
Hold a dumbbell in each hand and walk along a clear path, maintaining control of the weights and your posture. Place the weights down deliberately.
Watch for: Grip and available walking space can be the main limits. Keep weights away from feet and furniture; carrying is not an invitation to rush.
Which dumbbell exercises should you choose?
| Movement | No-bench starting option | What changes with more equipment? |
|---|---|---|
| Squat or lunge | Goblet squat or floor split squat | A pair permits front squats or more load at your sides. |
| Hip hinge | Romanian deadlift | A pair may offer more total load, provided grip and control allow it. |
| Push | Floor press or comfortable shoulder press | A stable bench adds flat and incline pressing; those options have different ranges and demands. |
| Pull | One-arm row or bent-over row | An adjustable bench adds chest-supported rows. Dumbbells alone do not recreate a cable pulldown. |
| Accessory | Light raises, curls, triceps extensions or carries | Different loads often matter more than collecting more exercise variations. |
For a structured strength routine, follow the full-body dumbbell plan. For leg-focused training, use the four-exercise dumbbell leg workout. For arm exercise substitutions, see the dumbbell triceps exercise guide. For timed conditioning rather than lifting sets, browse dumbbell WODs.
One pair of dumbbells may not fit every exercise
Test the weight for each movement separately. A pair that works for rows can be too heavy for lateral raises, while a light curling weight can become easy for squats. If the load prevents a controlled setup or makes you swing, choose a lighter weight or another movement. If it is too easy across the chosen rep range, more equipment may become useful.
Do not select a weight solely from a fixed male/female chart. Movement experience, the specific exercise and the range you can control are better starting checks. Warm up with easy movement and lighter practice sets; stop for pain, dizziness or loss of control.
Ready for a wider load range? Our adjustable versus fixed dumbbell comparison explains weight increments, changing loads, storage and handling. If your pressing or rowing options are limited by support, the flat versus adjustable bench guide explains what each bench adds. Buy around the movements you intend to repeat.
Progress without turning every session into a test
Record the exercise, weight, repetitions and any setup change. Keep your technique and range consistent when comparing sessions. In a plan with a rep range, build toward the upper end before adding the smallest useful load increase. Change one variable at a time; doing more exercises is not a substitute for improving the exercises already in your plan.
If you already follow a program, use this reference to understand an exercise or find an equipment-compatible alternative. A floor press changes the bottom range compared with a bench press; a supported row changes the stability demand compared with a bent-over row. Substitutions should preserve the intended movement while acknowledging those differences.
Common dumbbell exercise questions
Can you train with just one dumbbell?
Yes. Goblet squats, single-dumbbell hinges, one-arm rows, single-arm presses, curls and suitcase carries are options. Train both sides when appropriate, and allow for the extra time needed. The finder removes entries that require two dumbbells.
Do you need a bench for dumbbell exercises?
No. Many standing and floor exercises work without one. A bench becomes useful for supported rowing and pressing variations; it is an equipment choice, not a condition for starting.
Are dumbbell exercises enough for a full-body routine?
They can cover squatting, hinging, pushing, rowing and carrying. Their limits include the weights available and the lack of a true vertical pulling setup. Use the full-body plan for a schedule, and assess equipment only when those limits affect your training.
Planning a dedicated room? Use the Home Gym Planner to prioritize equipment around space, budget and training style.
Editorial note: This is a general exercise reference, not an individually prescribed program or a claim of supervised testing. Learn unfamiliar movements with qualified instruction. Buying guides linked here may contain affiliate links; commissions do not change your purchase price.