The Dumbbell


The Dumbbell

dumb·bell/ˈdəmbel/ noun

A short bar with a weight at each end, used typically in pairs for exercise or muscle-building.

It’s no secret that the dumbbell is a foundational piece of exercise equipment. And one of the best traits of the dumbbell is it’s versatility. While there are infinite exercises you can do with DBs, the below are some of Bluprint’s favorites. Have fun!


  • Goblet Squat
  • Front Squat
  • Thruster
  • Single Arm Overhead Squat
  • Zercher Squat


  • Bulgarian Split Squat
  • Traditional Split Squat
  • Walking Lunge
  • Reverse Lunge
  • Forward Lunge


  • Floor Press
  • Bench Press
  • Arnold Press
  • Z-Press
  • Fly
  • DB Hang Clean & Jerk
  • DB Split Jerk
  • Push Press


  • Single Arm Row
  • Renegade Row
  • Upright Row
  • Bent Over Row
  • Reverse Fly
  • YTL
  • Shoulder Ext Rotations


  • Romanian Deadlift (RDL)
  • Traditional Deadlift
  • Alternating Snatch
  • Power Clean
  • Squat Clean
  • Single Leg DL


  • Weighted Sit Up
  • Weighted Side Plank
  • Traditional Farmer Carry
  • Single Arm Farmer Carry
  • Single Arm Overhead Carry
  • Man Makers
  • Devil Press
  • DB Squat Thrust
  • Double DB Swing
  • Traveling DB Bear Crawl

Coach Byron