The 7 Best Dumbbell Exercises for 2024

Floor Press

Dumbbell floor press is identical to dumbbell bench press, except that you lie on your back on the floor rather than on a bench. 

Dumbbell Flys

One of the only workouts that isolates the upper and lateral pec muscles, most individuals employ this motion for aesthetics. The dumbbell fly also builds upper body strength and encourages good shoulder blade movement.  

Upward Chest Fly

Upward chest flys help to create strong pec muscles. They also strengthen your anterior deltoids (the muscles at the front of your shoulders).

Dumbbell Bent Over Rows

This is one of the finest muscle-building exercises for the back. It works your whole back, from your traps to your lumbar muscles, due to the hip-hinge stance.

Seated Dumbbell Reverse Flys

In addition to sculpting your back muscles, sitting reverse flys promote healthy scapular mobility (movement of the shoulder blades) through repetitive contraction and release.

Dumbbell Renegade Rows

Renegade rows are a demanding workout that targets both the upper back and the core. Core involvement and stability are critical. Your legs and glutes will also be engaged, making this a total-body strengthening workout. 

Hammer Curls

Hammer curls work your biceps and forearms in the same way that ordinary dumbbell curls do, but the angle of the movement recruits your forearms and wrists more.