Home Gym Exercises: Dumbbells and Bodyweight
Everything you can train with a pair of dumbbells and a floor.
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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