Movviva

Movviva exercise collection

Dumbbell exercises for a balanced workout

A useful dumbbell routine needs more than curls and presses. Build around squat, hinge, push, pull, single-leg, core, and carry patterns.

How to use this collection: Start with movements that cover the whole body, then add smaller exercises around your goal. Adjustable dumbbells make progression easier, but a fixed pair can still work when you change repetitions, tempo, range, or exercise difficulty.

How to choose

  • Choose at least one lower-body squat or lunge and one hinge.
  • Balance pressing with rowing or another pulling movement.
  • Use carries and unilateral exercises when limited load makes basic movements too easy.

24 exercises to explore

Open any movement for form cues, common mistakes, muscles worked, equipment, and related substitutions.

squat

Goblet Squat

Dumbbell and Kettlebell

 hinge

Romanian Deadlift

Barbell and rack and Dumbbell

 push

Overhead Press (DB)

Dumbbell

 push

Dumbbell Bench Press

Dumbbell and Bench, box, or chair

 lunge

Split Squat

Bodyweight and Dumbbell

 push

Incline Dumbbell Press

Dumbbell and Bench, box, or chair

 hinge

Standing Calf Raise

Bodyweight, Dumbbell, and Machine

 push

Dumbbell Lateral Raise

Dumbbell

 pull

Hammer Curl

Dumbbell

 carry

Farmer Carry

Dumbbell and Kettlebell

 lunge

Lateral Lunge

Bodyweight and Dumbbell

 hinge

Kettlebell Deadlift

Kettlebell and Dumbbell

 hinge

Single-Leg RDL

Dumbbell

 push

Push Press

Dumbbell and Barbell and rack

 push

Skull Crusher (Lying Triceps Extension)

Barbell and rack and Dumbbell

 push

Overhead Rope Tricep Extension

Cable machine and Dumbbell

 pull

One-Arm Row

Loaded backpack, Dumbbell, and Bench, box, or chair

 pull

Chest-Supported Row

Dumbbell, Bench, box, or chair, and Machine

 squat

Heel-Elevated Squat

Dumbbell

 lunge

Bulgarian Split Squat

Dumbbell

 pull

Preacher Curl

Bench, box, or chair and Dumbbell

 pull

Incline Dumbbell Curl

Dumbbell and Bench, box, or chair

 pull

Reverse Fly (Dumbbell)

Dumbbell

 lunge

Walking Lunge

Dumbbell

Build the exercises into a plan

How to build a dumbbell-only workout planMovviva training guideHow many sets and reps should you do?Movviva training guideProgressive overload for beginnersMovviva training guide

Explore another collection: Bodyweight exercises that can keep progressing · Resistance band exercises for home and travel · Leg exercises by movement pattern · Back exercises for horizontal and vertical pulling

Turn dumbbell exercises for a balanced workout into a coherent week.

Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.

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