Dumbbell exercises

Dumbbell: 200+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What dumbbells are for

Dumbbells are the most versatile free weights. Each side works on its own, which evens out strength differences, lets each joint move in its natural path and allows a longer range than a barbell. One pair can train every muscle in the body.

Technique and safety

Pick a weight you can control for all the reps, and add weight in small steps as the reps get easy. When pressing heavy dumbbells, bring them up from the thighs as you lie back, and lower them the same way.

Five to start with

  1. 1
    BeginnerGoblet Squat

    Holding one dumbbell at the chest makes the squat easy to learn.

  2. 2
    BeginnerSeated Dumbbell Shoulder Press

    A natural pressing path for each arm.

  3. 3
    BeginnerOne-Arm Dumbbell Row

    A long-range row, one side at a time.

  4. 4
    BeginnerDumbbell Lateral Raise

    The basic exercise for shoulder width.

  5. 5
    IntermediateBulgarian Split Squat

    Hard single-leg work for the quads and glutes.

All 200+ dumbbell exercises