Dumbbell exercises
26 exercises from the Tonus app. Each comes with an animation that highlights the muscles, step-by-step technique and tips.
Exercise list
Alternating dumbbell side lunge
Inner thighs
Alternating dumbbell side squat
Inner thighs, Glutes
Dumbbell Arnold press
Shoulders
Dumbbell Romanian deadlift
Hamstrings, Glutes
Dumbbell bent-over rear delt fly
Shoulders
Dumbbell concentration curl
Biceps
Dumbbell flat bench fly
Chest
Dumbbell lateral raise
Shoulders
Dumbbell pullover
Back, Chest
Dumbbell reverse lunge
Quadriceps, Glutes
Dumbbell single-leg Romanian deadlift
Hamstrings, Glutes
Dumbbell single-leg step-up
Quadriceps, Glutes
Dumbbell spider curl
Biceps
Dumbbell squat
Quadriceps, Glutes
Dumbbell squat to shoulder press
Full body
Dumbbell triceps kickback
Triceps
Incline dumbbell chest press
Chest
Incline dumbbell curl
Biceps
Seated dumbbell overhead triceps extension
Triceps
Single-arm dumbbell preacher curl
Biceps
Single-arm dumbbell reverse fly
Shoulders
Single-arm dumbbell row, right
Back
Single-arm dumbbell triceps kickback
Triceps
Standing alternating dumbbell bicep curl
Biceps
Single-arm incline dumbbell triceps extension
Triceps
Side lunge with dumbbell overhead press
Glutes, Shoulders
How to train with dumbbells
With a pair of dumbbells you can train the whole body: legs, back, chest, shoulders and arms. Dumbbells give a longer range than a barbell and even out a weaker side.
Adjustable dumbbells are the most practical at home: the weight grows with you. Start with a weight you can lift for 12 clean reps.
Frequently asked questions
What dumbbell weight should I buy for home?
Adjustable ones up to 10-20 kg each are most practical. For raises and arms 3-6 kg is enough, squats and rows need more.
Can I build muscle with dumbbells only?
Yes, as long as you keep increasing weight or reps. Dumbbells cover all the main movements.
Technique videos and a set log in the app
Point your iPhone camera to download