Dumbbell Exercise Animations

Floor combination that swings two dumbbells in a long arc from the thighs, over the chest, and overhead.

A split-stance squat with the front foot on a low riser, deepening front-leg range under dumbbell load.

Prone leg curl with a dumbbell held between the feet, isolating the hamstrings without a curl machine.

Front-rack squat with two dumbbells at the shoulders and both heels on a weight plate.

A dumbbell Romanian deadlift trained for speed, hinging to a hamstring stretch and snapping the hips through.

An incline chest fly that moves two dumbbells through a wide arc with a gradual change in hand orientation.

A Romanian deadlift in a kickstand stance, with the rear toe down for balance and the front leg taking the load.

A single-arm dumbbell lateral raise done leaning away from a post, which lengthens the side delt at the bottom.

A seated, palm-down wrist lower with a light dumbbell, using the free hand to reset so only the eccentric loads.

A seated, palm-up wrist lower with a light dumbbell, using the free hand to reset so only the eccentric loads.

A floor side-lying raise that lifts one dumbbell from the outer thigh toward the ceiling, isolating the working deltoid.

A knee-dominant squat on a sissy bench, holding one goblet dumbbell at the chest while the ankles stay fixed.

A dumbbell complex that chains a push-up, two renegade rows, a squat clean and an overhead press into one rep.

Flat dumbbell press with the palms facing each other, keeping the elbows tucked and the wrists neutral.

A supine one-dumbbell press from a flat bench, lowering beside the chest and locking out over the shoulder.

A side-lying one-arm raise on an incline bench, lifting a dumbbell from the hip toward shoulder height.

A chest-supported reverse fly on an incline bench, raising two dumbbells out to the sides to load the rear delts.

A seated calf raise loaded with a dumbbell across the thighs, biasing the soleus with the knee bent.

A seated dumbbell curl with the back supported, removing the swing so the biceps work through a strict range.

A standing combo that raises two dumbbells out to the sides, then sweeps them forward at shoulder height.

A forearm side plank that lifts a dumbbell from the hip to a vertical line over the shoulder.

A standing overhead press with one dumbbell, so each shoulder works alone while the trunk resists bending sideways.

A standing one-arm curl with the working upper arm braced over an incline-bench backrest, isolating the biceps.

A seated single-arm overhead extension, lowering one dumbbell behind the head and pressing it back to lockout.