Home Gym Exercises: Dumbbells and Bodyweight
A pair of dumbbells and a floor. Everything on this page can be trained at home, each movement with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress. Three to six of them make a session. You do not need every piece of equipment listed: pick the movements that match what is in the room.
58 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01BeginnerGoblet SquatLegs, Glutes, Core · Dumbbell or Kettlebell→02IntermediateRomanian Deadlift (RDL)Hamstrings, Glutes, Back · Barbell or Dumbbells→03BeginnerDumbbell Bench PressChest, Shoulders, Triceps · Dumbbells + Bench→04IntermediateOverhead PressShoulders, Triceps, Core · Barbell or Dumbbells→05BeginnerOne-Arm Dumbbell RowBack, Lats, Biceps · Dumbbell + Bench→06BeginnerReverse LungeLegs, Glutes, Balance · None or Dumbbells→07BeginnerFarmer's CarryGrip, Core, Traps, Conditioning · Dumbbells or Kettlebells→08IntermediateBulgarian Split SquatQuads, Glutes, Balance · Bench + Optional Dumbbells→09BeginnerWalking LungeLegs, Glutes, Conditioning · None or Dumbbells→10IntermediateIncline Dumbbell PressUpper Chest, Shoulders · Dumbbells + Incline Bench→11IntermediateDumbbell FlyChest · Dumbbells + Bench→12BeginnerLateral RaiseSide Delts · Dumbbells→13BeginnerFront RaiseFront Delts · Dumbbells or Plate→14BeginnerDumbbell ShrugTraps · Dumbbells→15BeginnerRear Delt FlyRear Delts, Upper Back · Dumbbells→16BeginnerHammer CurlBiceps, Forearms · Dumbbells→17BeginnerOverhead Triceps ExtensionTriceps (Long Head) · Dumbbell→18IntermediateSkull CrusherTriceps · EZ Bar or Dumbbells + Bench→19IntermediateSingle-Leg RDLHamstrings, Glutes, Balance · Dumbbell or Bodyweight→20BeginnerGoblet Box SquatQuads, Glutes · Dumbbell + Box or Bench→21IntermediateCurtsy LungeGlutes (Medius), Quads, Balance · None or Dumbbells→22BeginnerLateral LungeAdductors, Glutes, Quads · None or Dumbbell→23BeginnerSeated Calf RaiseCalves (Soleus) · Machine or Dumbbell on Knee→24IntermediateArnold PressShoulders (All Heads) · Dumbbells→25BeginnerSeated Dumbbell Shoulder PressShoulders, Triceps · Dumbbells + Bench→26IntermediateUpright Row (Wide Grip)Side Delts, Traps · Barbell or Dumbbells→27BeginnerChest-Supported RowBack, Lats, Rear Delts · Incline Bench + Dumbbells→28AdvancedRenegade RowBack, Core, Shoulders · Dumbbells→29BeginnerConcentration CurlBiceps · Dumbbell + bench→30IntermediateHeavy Farmer's WalkGrip, Traps, Core · Heavy dumbbells→31IntermediateIncline Hammer CurlBiceps, Brachialis · Incline bench + dumbbells→32IntermediateSpider CurlBiceps · Incline bench + dumbbells→33BeginnerTriceps KickbackTriceps · Dumbbell→34BeginnerHeavy Dumbbell ShrugTraps · Dumbbells→35BeginnerChest-Supported Y-RaiseRear Delts, Lower Traps · Incline bench + dumbbells→36IntermediateDumbbell PulloverLats, Chest, Serratus · Dumbbell + bench→37IntermediateGoblet Lateral LungeAdductors, Glutes, Quads · Dumbbell→38IntermediateSuitcase CarryCore, Obliques, Grip · Single dumbbell→39BeginnerBent-Over Lateral RaiseRear Delts, Traps · Dumbbells→40AdvancedCuban PressRotator Cuff, Shoulders · Dumbbells→41AdvancedZ-PressShoulders, Core · Barbell or dumbbells→42IntermediateHalf-Kneeling PressShoulders, Core · Dumbbell or kettlebell→43IntermediateScott CurlBiceps · Preacher bench + dumbbell→44IntermediateDiamond Push-UpTriceps, Chest · Bodyweight→45IntermediatePike Push-UpShoulders, Triceps · Bodyweight→46AdvancedSissy SquatQuads · Bodyweight or assisted→47AdvancedReverse Nordic CurlQuads, Hip Flexors · Bodyweight→48AdvancedJefferson CurlHamstrings, Spine · Light dumbbell→49AdvancedHip AirplaneGlutes, Hips, Balance · Bodyweight→50BeginnerBand Pull-ApartRear Delts, Upper Back · Resistance band→51BeginnerPaused Goblet SquatQuads, Glutes, Core · Dumbbell or kettlebell→52IntermediateFront-Foot-Elevated Split SquatQuads, Glutes · Plate or step + dumbbells→53IntermediateSingle-Arm Farmer's CarryCore, Obliques, Grip, Traps · One heavy dumbbell→54BeginnerBanded Lateral WalkGlute Medius, Hips · Resistance band→55IntermediateDumbbell Skull CrusherTriceps · Dumbbells + bench→56IntermediatePreacher Hammer CurlBrachialis, Biceps, Forearms · Preacher bench + dumbbells→57BeginnerWall SlidesShoulders, Upper Back · Wall→58AdvancedSuitcase DeadliftCore, Obliques, Grip, Legs · Barbell or dumbbell→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern (a push, a pull, a squat, a hinge) before adding isolation work. That covers the body with the fewest exercises.
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