Mariposas
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.
→ How to use dumbbell (beginner guide)
Dumbbell Bench Press
Incline Dumbbell Press
Dumbbell Chest Fly
Dumbbell Row
Rear Delt Fly
Dumbbell Shoulder Press
Lateral Raise
Front Raise
Dumbbell Shrugs
Arnold Press
Dumbbell Curl
Hammer Curl
Incline Dumbbell Curl
Overhead Tricep Extension
Concentration Curl
Lunge
Bulgarian Split Squat
Goblet Squat
Man Maker
Spider Curl
Chest-Supported Row
Walking Lunge
