Dumbbell Exercise Animations

A standing dumbbell curl done one arm at a time with a neutral grip, loading the biceps, brachialis, and forearms.

A seated dumbbell press that starts with the palms facing you and rotates them forward as the weight goes overhead.

A standing hip-hinge row with a dumbbell in each hand and palms facing in, loading the upper back and lats.

A prone incline dumbbell row that removes the hinge so the mid back and lats work without lower back load.

A close-grip push-up with both hands stacked on a single upright dumbbell under the chest.

A standing single-dumbbell drill that rotates the forearm from palm-up to palm-down with the elbow fixed.

Dumbbell hammer curl swept diagonally across the torso, loading the biceps, brachialis and forearms.

A three-phase dumbbell drill that links an upright row, an external rotation and an overhead press in one rep.

A loaded dead bug that holds two dumbbells overhead while opposite limbs extend with the low back pinned.

A dumbbell Romanian deadlift performed from a raised platform so the hamstrings work through a longer range.

A loaded forward lunge that alternates legs each rep — training the quads, glutes, and balance one side at a time.

A loaded back extension on a 45-degree bench, holding a dumbbell at the chest to add resistance to the hip hinge.

The dumbbell version of the classic bench press — a deeper-range chest builder with friendlier shoulders than a barbell.

A rear-foot-elevated split squat loaded with dumbbells — one of the highest-return single-leg exercises for quads and glutes.

A wide-arc dumbbell fly that isolates the chest through a long stretch and tight squeeze at the top.

A seated single-arm curl with the elbow braced against the inner thigh — pure biceps, no body english.

A deep sideways squat on one leg holding a dumbbell at the chest as a counterbalance and a load.

A cross-body dumbbell hip hinge performed with both feet grounded, lowering the weight diagonally toward the opposite foot.

The standard standing dumbbell biceps curl — the most-used arm exercise in any program, anywhere.

A hip driven pull with a dumbbell in each hand, lowered down the front of the legs and driven back up.

A decline-bench dumbbell press that biases the lower chest while still working the triceps and front shoulders.

A decline-bench dumbbell fly that isolates the lower chest through a long stretch and a tight top-end squeeze.

A short abdominal curl on a decline bench while both hands hold a dumbbell behind the head and the legs remain secured.

A decline-bench dumbbell triceps extension that biases the long head through a deep, stretched range.