Dumbbell Exercises

By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references) · Last updated June 2026

Dumbbell Exercises brings together 23 effective exercises you can do with a dumbbell. Each one below links to a full guide with form cues, the muscles it works, and a demo video. Pick a few that match your equipment and goals, then log your sets free in Mariposas to track every rep and earn a new pet for finishing your workout.