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180 Degree RotationsForearm
Total Body Exercises: Dumbbell Combos and Grip Moves
This page lists all 84 total body exercises in the LifeBuddy exercise library, and 81 of them use dumbbells. Most are combination moves that chain two or more exercises into one sequence, so each set works more than one muscle group. Some pair a squat or lunge with an upper-body lift; others chain two upper-body moves. You’ll also find forearm and grip work, such as wrist curls, wrist rotations and a loaded carry. Each exercise links to its own page with a video demo, form tips and the muscles it works.
How to use the list: pick 3–5 exercises for a session and mix:
- a lower-plus-upper combo, such as Shoulder Press Into Squat or Front Lunge Into Hammer Curl;
- a hinge-and-pull combo, such as RDL-Row & Flys;
- an upper-body pairing, such as Bicep Curl Into Back Row;
- a grip finisher, such as the Farmers Walk or Reverse Wrist Curl.
Combos take coordination, so learn each half on its own first and use a weight you can control for both parts. For a simple six-exercise plan, see our full body dumbbell workout.
Dumbbell Home Workout builds dumbbell plans for every muscle group, from beginner to advanced, in 15–30 minute workouts.
All 84 exercises
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Alternating Shoulder Press Into SquatShoulders, Quads, Glutes
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Back Fly Into Double CurlTraps, Rhomboids, Rear Shoulders, Biceps
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Behind Single Dumbbell Wrist CurlForearm
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Bicep & Hammer Curls Into SquatsBiceps, Brachialis, Quads, Glutes
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Bicep Curl Into Back RowBiceps, Latissimus Dorsi, Rhomboids, Traps, Erector Spinae
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Chest Fly & Pull OverMiddle Chest, Latissimus Dorsi
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Chest Fly Into Front RaiseUpper Chest, Middle Chest, Front Shoulders
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Close Grip Hammer Curl Into Close Grip Shoulder PressBiceps, Brachialis, Front Shoulders
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Close Grip Hammer Curl Into Front ExtensionBiceps, Brachialis, Front Shoulder
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Close Grip Hammer Curl Into Side ExtensionBiceps, Brachialis, Shoulders
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Close Grip Hammer Curl Into Single Front ExtensionBiceps, Brachialis, Front Shoulder
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Curl Into Chest FlyBiceps, Upper Chest, Middle Chest, Front Shoulders
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Curl Into FlysFront Shoulders, Quads, Glutes
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Curl Into Front RaiseBiceps, Front Shoulders
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Curl Into Reverse ShrugBiceps, Traps, Rhomboids
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Curl Into Side RowBiceps, Traps, Latissimus Dorsi, Rhomboids, Teres Major, Teres Minor
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Double Hammer Curl Into Double Lateral RaiseBiceps, Brachialis, Middle Shoulders
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Double Hammer Curl Into Hammer Rear Delt RaiseBiceps, Brachialis, Rear Shoulders
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Double Out Curl Into Double Side RaiseBiceps (Short Head), Middle Shoulders
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Double RDL Into Double SquatQuads, Glutes, Erector Spinae, Rear Shoulders
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Double Squat Into Shoulder PressQuads, Glutes Shoulders
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Double Straight Curl Into Double ShrugBiceps, Traps, Rhomboids
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Farmers WalkQuads, Glutes, Calves Latissimus Dorsi, Core, Erector Spinae, Traps, Hamstrings
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Fly Into Skull CrusherMiddle Chest, Triceps
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Forward Reverse Wrist CurlForearm
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Front Hammer Curl Into Hammer Back FlyBiceps, Brachialis, Traps, Rhomboids, Rear Shoulders
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Front Lunge Into Hammer CurlQuads, Hamstrings, Glutes, Biceps, Brachialis
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Front Lunge Into Upright RowQuads, Hamstrings, Glutes, Traps, Rhomboids, Middle Shoulders
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Front Raise Into Triple Tricep ExtensionFront Shoulders, Triceps
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Front Wrist CurlForearm
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Frontal RotationForearm
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Goblet Grip SquatQuads, Glutes
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Hammer Curl HoldsForearm
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Hammer Curl Into 90 Degree RaiseBiceps, Brachialis, Middle Shoulders
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Hammer Curl Into Front ExtensionBiceps, Brachialis, Front Shoulders, Middle Shoulders
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Hammer Curl Into Side RowBiceps, Brachialis, Traps, Latissimus Dorsi, Rhomboids, Teres Major, Teres Minor
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Hammer Curl Into Tricep KickbackBiceps, Brachialis, Triceps
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Hammer Front Raise Into Double Hammer CurlFront Shoulders, Biceps, Brachialis
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Hammer Raise Into Triple Tricep ExtensionTraps, Front Shoulders, Triceps
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High Pull Lateral Raise From FloorQuads, Glutes, Middle Shoulders
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Inner Wrist CurlsForearm
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Lat Raise Into Chest FlyMiddle Shoulders, Upper Chest, Middle Chest, Front Shoulders
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Lunge With Hammer Front RaiseQuads, Hamstrings, Glutes, Front Shoulders
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Push Press Into SquatFront Shoulders, Quads, Glutes, Gracilis
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Push Press Into Sumo SquatFront Shoulders, Quads, Glutes, Gracilis
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RDL-Row & FlysLatissimus Dorsi, Rhomboids, Traps, Erector Spinae, Quads, Glutes
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Rear Front RotationsForearm
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Reverse Curl Into Reverse RowBiceps (Long Head), Brachialis, Forearm, Latissimus Dorsi, Rhomboids, Traps, Erector Spinae
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Reverse Shoulder Press & SquatFront Shoulders, Quads, Glutes
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Reverse Shrug Into Side RaiseTraps, Rhomboids, Middle Shoulders, Rear Shoulders
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Reverse Wrist CurlForearm
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Rocker RotationsForearm
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Row Into FlyLatissimus Dorsi, Rhomboids, Traps, Erector Spinae, Upper Chest, Middle Chest, Front Shoulders
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Row Into Tricep ExtensionLatissimus Dorsi, Rhomboids, Traps, Erector Spinae, Triceps
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Rows Into Hammer CurlsLatissimus Dorsi, Rhomboids, Traps, Erector Spinae, Biceps, Brachialis
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Seated Double Close Hammer Curl Into Double Tricep ExtensionBiceps, Brachialis, Triceps
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Seated Double Out Curl Into Double Lateral RaiseBiceps (Short Head), Middle Shoulders
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Seated Out Bicep Curl Into Shoulder PressBiceps (Short Head), Shoulders
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Seated Rear EndsForearm
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Shoulder Press Into SquatShoulders, Quads, Glutes
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Side Raise Into Front LungeMiddle Shoulders, Quads, Hamstrings, Glutes
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Side Raise Into Tricep ExtensionRear Shoulders, Middle Shoulders, Traps, Rhomboids, Triceps
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Side Wrist CurlForearm
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Side Wrist Curl Into Hammer CurlForearm, Biceps, Brachialis
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Single Double Curl Into Double Tricep KickbackBiceps, Triceps
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Single Hammer Front Raise Into SquatFront Shoulders, Quads, Glutes
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Squat Dumbbell RaiseQuads, Glutes, Traps, Front Shoulders
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Squat Into Front ExtensionQuads, Glutes, Front Shoulders
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Squatting Side CrunchCore, Lower Body
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Straight Curl Into Reverse Shoulder PressBiceps, Front Shoulders
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Straight Curl Into Side RaiseBiceps, Middle Shoulders
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Tricep Press Into Shoulder PressTriceps, Shoulders
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Triple Chest Press Into Pull OverMiddle Chest, Latissimus Dorsi
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Triple Chest Press Into Tate PressMiddle Chest, Triceps
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Triple Shoulder Press Into Triple Tricep ExtensionShoulders, Triceps
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Turning Curl HoldBiceps, Forearm
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Upright Row Into SquatTraps, Rhomboids, Middle Shoulders, Quads, Glutes, Adductors
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Wide Curl Into Front To Side RaiseQuads, Glutes
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Wide Curl Into Shoulder PressBiceps (Short Head), Shoulders
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Wide Tricep Kickback Into ShrugTriceps, Traps, Rhomboids
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Wide Upright Row Into Front ExtensionTraps, Rhomboids, Front Shoulders, Middle Shoulders
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Wide Upright Row Into Shoulder PressTraps, Rhomboids, Middle Shoulders
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Wide Wrist CurlForearm
Follow guided dumbbell workouts in the Dumbbell Home Workout app, free to download
More exercise categories
- Chest exercises
- Bicep exercises
- Ab exercises
- Tricep exercises
- Shoulder exercises
- Leg exercises
- Back exercises
- Cardio exercises
- HIIT exercises
- Plank variations
- Leg and hip stretches
- Upper body stretches
Or browse the full LifeBuddy exercise library.
