Let’s be honest—when you think of dumbbells, you probably picture bicep curls or shoulder presses. Maybe a chest press if you’re feeling fancy. But dumbbells are way more versatile than that. And the truth is, there are some amazing dumbbell exercises most people ignore completely.
These underrated moves can challenge your muscles in new ways, improve balance and coordination, and fire up your metabolism. Whether you’re working out at home or in the gym, these seven dumbbell exercises deserve a spot in your next session.
Let’s dive in and show some love to the unsung heroes of the dumbbell world.
1. Dumbbell Z Press
This seated overhead press variation doesn’t get nearly enough credit. You sit flat on the ground with your legs stretched out in front of you. That position takes away any help from your lower body, forcing your core and shoulders to do all the work.
Why it’s underrated: Most people don’t realize how much they use their legs and back during a standing overhead press. The Z press strips that all away and targets pure shoulder strength and stability.
How to do it:
- Sit on the floor with your legs straight and dumbbells at shoulder height.
- Press the weights directly overhead, keeping your spine tall and your core tight.
- Slowly lower the weights back down.
- Aim for 3 sets of 8–10 reps.
Bonus tip: Start light. This one hits differently than a standing press.
2. Dumbbell Pullover
Here’s a move that was big in the old-school bodybuilding days, but you hardly see it anymore. That’s a shame, because it’s great for building a wide chest and strong lats.
Why it’s underrated: It works the chest, lats, triceps, and even your core—if done right. It’s a sneaky full-body move hiding as an isolation exercise.
How to do it:
- Lie flat on a bench with one dumbbell held by both hands above your chest.
- Lower the weight behind your head in a slow arc.
- Keep your arms slightly bent the entire time.
- Pull the dumbbell back to the starting position using your chest and lats.
- Do 3 sets of 10–12 reps.
Bonus tip: Don’t arch your back. Keep your core engaged and feet flat on the floor.
3. Dumbbell Sumo Squat High Pull
This exercise blends strength with cardio and is fantastic for full-body conditioning. You’ll work your legs, core, shoulders, and back in one smooth motion.
Why it’s underrated: It’s a functional move that mimics real-life motion and builds explosive strength.
How to do it:
- Stand with your feet wide and a dumbbell held vertically between your legs.
- Drop into a squat, keeping your chest up and knees out.
- As you rise, pull the dumbbell up to chest height with your elbows leading the way.
- Lower and repeat for 10–15 reps.
Bonus tip: Keep the movement fluid—this isn’t two exercises stuck together, it’s one powerful movement.
4. Dumbbell Floor Press
If you don’t have a bench—or just want to mix things up—this is a great way to build chest and triceps strength.
Why it’s underrated: The limited range of motion protects your shoulders and forces you to control the eccentric phase (lowering) of the lift.
How to do it:
- Lie flat on the floor with a dumbbell in each hand.
- Start with your elbows resting on the ground, dumbbells in line with your chest.
- Press the weights up until your arms are fully extended.
- Slowly lower them until your triceps touch the ground.
- Do 3 sets of 8–10 reps.
Bonus tip: Pause for a second when your arms touch the floor. It removes the bounce and forces your muscles to work harder.
5. Dumbbell Dead Stop Row
This version of the row has you reset on every rep, eliminating momentum and making each rep count.
Why it’s underrated: Most people rush through rows, but this forces good form and controlled movement. It hits your back like nothing else.
How to do it:
- Place a dumbbell on the floor next to a bench or low platform.
- Hinge at the hips and place your free hand on the bench for support.
- Grab the dumbbell and row it up to your hip.
- Lower it all the way back to the ground. Pause briefly, then repeat.
- Do 8–10 reps per side for 3 sets.
Bonus tip: Keep your elbow close to your body and don’t rotate your torso.
6. Dumbbell Goblet Side Lunge
Side lunges are excellent for working the glutes, inner thighs, and hips—but adding a dumbbell turns them into a serious challenge.
Why it’s underrated: Most leg workouts are done in the front-to-back plane. Side lunges hit those underused muscles that help with balance and stability.
How to do it:
- Hold a dumbbell vertically in front of your chest (like a goblet).
- Step out to the side and sit into your hip, keeping the other leg straight.
- Push back to center and repeat on the other side.
- Alternate for 10–12 reps per side.
Bonus tip: Move slow and controlled, especially when shifting your weight side to side.
7. Dumbbell Thruster
A thruster is a squat plus a shoulder press—but this combo move burns calories fast and trains total-body power.
Why it’s underrated: It’s a full-body move that gets your heart rate up and hits multiple muscle groups in one go, but most people overlook it for simpler lifts.
How to do it:
- Hold a dumbbell in each hand at shoulder height.
- Perform a squat, keeping your chest upright.
- As you stand, press the dumbbells overhead in one fluid motion.
- Lower back to your starting position.
- Go for 3 sets of 12–15 reps.
Bonus tip: Breathe out as you press up—it’ll help with power and rhythm.
Why You Should Mix in Underrated Dumbbell Moves
Adding new exercises to your routine isn’t just about variety. It’s about challenging your body in new ways so you don’t hit a plateau. These underrated dumbbell exercises help you:
- Build functional strength
- Improve coordination and balance
- Prevent boredom
- Hit muscles that basic moves miss
Even if you’ve been lifting for years, these exercises can make your workouts feel fresh again. They’re especially great for home gyms since all you need is a pair of dumbbells and a bit of space.
Quick Workout Ideas Using These Moves
Full-Body Dumbbell Circuit:
- Z Press – 10 reps
- Sumo Squat High Pull – 12 reps
- Dead Stop Row – 8 reps per side
- Goblet Side Lunge – 10 reps per side
- Floor Press – 10 reps
- Dumbbell Pullover – 12 reps
- Thrusters – 15 reps
Repeat 2–3 rounds with minimal rest between moves
Strength Focused Superset:
- Z Press + Floor Press
- Dead Stop Row + Goblet Side Lunge
- Pullover + Thruster
3 rounds, rest 60 seconds between supersets
Final Thoughts? Keep It Moving!
We all fall into habits at the gym. The same curls, the same presses, the same results. But adding these lesser-known dumbbell moves can shake things up and deliver real results.
Keep your body guessing. Stay curious. And never underestimate the power of a dumbbell workout that’s a little off the beaten path.
