Curated collection
dumbbells arms exercises
This collection prioritizes movements that train arms with dumbbells. Choose exercises that fit your experience, use controlled reps, and turn the list into a timed routine when you are ready.
horizontal push
beginner
Dumbbell Chest Press
chest
90s resthorizontal push
beginner
Dumbbell Incline Press
chest · front-delts
90s restvertical push
beginner
Dumbbell Overhead Press
front-delts · side-delts
90s resthorizontal pull
beginner
Dumbbell Bent-Over Row
lats · mid-back
90s resthorizontal pull
beginner
Dumbbell One-Arm Row
lats · mid-back
90s resthorizontal pull
beginner
Dumbbell Chest-Supported Row
mid-back · lats
90s restvertical pull
beginner
Dumbbell Pullover
lats
90s restisolation
beginner
Dumbbell Biceps Curl
biceps
60s restisolation
beginner
Dumbbell Hammer Curl
biceps · forearms
60s restisolation
beginner
Dumbbell Triceps Extension
triceps
60s restcarry
beginner
Dumbbell Farmer Carry
forearms · abs
90s restconditioning
intermediate
Dumbbell Thruster
quads · glutes · front-delts
120s restTurn these exercises into a routine.
Get a balanced plan that fits the time you have.