The Best Isolated/Targeted Dumbbell Exercises

In part 1 of this series, I gave you my 10 favorite dumbbell exercises. These were selected on the premise of training efficiency: selecting movements that stimulate several muscles at the same time. These exercises should represent the cornerstone of your training program.

But to those multi-joint exercises you can add more target movements: drills that focuses on a single muscle group. 

Those movements are especially useful for those with an aesthetic goal rather than a performance one. But even if your goal is gaining  strength, targeted movements can play a role by strengthening a weaker muscle that is holding you back.

Before I give you a list of my preferred targeted movements I want to mention that you do not have to do one of these isolated exercises for every muscle. Only add isolation work if needed (e.g. if you want to correct a lagging muscle, fix a strength imbalance or hit a muscle that was not properly stimulated by the big basic movements in your program).

Here are my list of targeted dumbbell exercises, how to do them and what they are good for.

So grab yourself a set of dumbbells and lets begin!

Dumbbell Lateral Raise

How to Do It:

• Stand with a dumbbell in each hand at your sides.
• Keep a slight bend in your elbows and raise the dumbbells out to the sides until shoulder height.
• Slowly lower them back down with control.

Benefits

• Targets the lateral deltoids for wider, more defined shoulders.
• Helps create the "V-taper" look.
• Improves shoulder joint stability and function.

Dumbbell Cuban Press

How to Do It

• Hold dumbbells in front of your thighs with palms facing you.
• Perform a high pull by lifting the dumbbells up to chest level while keeping elbows high.
• Rotate your arms so your forearms become vertical (external rotation).
• Press the dumbbells overhead, then reverse the movement.

Benefits

• Strengthens rotator cuff and shoulder stabilizers.
• Improves shoulder mobility and posture.
• Great for shoulder health and injury prevention.

Dumbbell Front Raise

How to Do It

• Hold a dumbbell in each hand, palms facing your thighs.
• Raise the weights straight in front of you to shoulder height.
• Lower slowly with control.

Benefits

• Isolates the front deltoids.
• Improves upper body aesthetics and pressing strength.
• Enhances control and coordination in shoulder movements.

Bent Over Dumbbell Laterals (Reverse Flies)

How to Do It

• Bend at the hips with a straight back.
• Hold dumbbells below you with palms facing each other.
• Raise arms out to the sides, squeezing shoulder blades together.
• Lower with control.

Benefits

• Targets the rear delts and upper back.
• Helps balance shoulder development.
• Improves posture and shoulder joint function.

Dumbbell Shrugs

How to Do It

• Hold dumbbells at your sides.
• Elevate your shoulders as high as possible.
• Pause, then lower slowly.

Benefits

• Builds trapezius muscles.
• Improves neck and upper back strength.
• Enhances posture and upper-body aesthetics.
  
• Dumbbell Flies

How to Do It

• Lie on a flat bench with dumbbells held above chest, palms facing each other.
• Lower arms out to the sides in a wide arc, keeping a slight bend in elbows.
• Bring dumbbells back up using your chest muscles.

Benefits

• Isolates the pectoral muscles.
• Enhances chest shape and stretch.
• A great complement to pressing movements.

Dumbbell Decline Flies

How to Do It

• Lie on a decline bench.
• Perform the same motion as regular flies but at a declined angle.

Benefits

• Targets lower portion of the chest.
• Adds fullness and roundness to the pectorals.
• Effective for complete chest development.
• Dumbbell Pullover

How to Do It

• Lie on a flat bench, holding one dumbbell with both hands over your chest.
• Lower it back behind your head in a controlled arc.
• Pull it back up to starting position.

Benefits

• Works chest, lats, and serratus anterior.
• Expands rib cage and improves thoracic mobility.
• Excellent for chest and back synergy.

Dumbbell Lying Triceps Extension

How to Do It

• Lie on a weight bench holding dumbbells with arms extended.
• Bend elbows to lower the dumbbells toward your head.
• Extend arms back up without moving your upper arms.

Benefits

• Isolates all three triceps heads.
• Builds arm size and pressing strength.
• Enhances elbow stability.

Single-Dumbbell French Press

How to Do It

• Sit or stand holding one dumbbell with both hands behind your head.
• Lower the dumbbell by bending your elbows.
• Press back to the starting position.

Benefits

• Triceps isolation with joint-friendly mechanics.
• Great for focused contraction and progressive overload.
• Builds triceps strength and endurance.

Dumbbell Incline Curl

How to Do It

• Sit on an incline bench with dumbbells at your sides.
• Curl the weights while keeping upper arms stationary.
• Squeeze biceps at the top, then lower slowly.

Benefits

• Emphasizes long head of the biceps.
• Promotes a full range of motion and deep stretch.
• Great for biceps peak development.

Dumbbell Hammer Curl

How to Do It

• Hold dumbbells with palms facing each other.
• Curl the weights, keeping wrists in a neutral position.
• Lower slowly to the start.

Benefits

• Works brachialis and brachioradialis in addition to biceps.
• Increases arm thickness and forearm strength.
• Reduces wrist stress compared to supinated curls.

Dumbbell Zottman Curl

How to Do It

• Curl dumbbells with palms facing up (supinated).
• At the top, rotate wrists so palms face down (pronated), then lower slowly.
• Reverse the rotation at the bottom and repeat.

Benefits

• Combines biceps (concentric) and forearms (eccentric) in one move.
• Builds strength and control across the elbow joint.
• Great for functional arm strength.

Dumbbell Calf Raise

How to Do It

• Hold dumbbells at your sides and stand tall.
• Raise your heels to stand on your toes.
• Pause, then lower back down slowly.

Benefits

• Strengthens the gastrocnemius and soleus muscles.
• Improves ankle stability and explosiveness.
• Enhances balance and aesthetics of lower legs.

CONCLUSION

With the first two articles in this series we built our toolbox of exercises to pick from. In the next instalment I will cover program design for a dumbbells-only program. Part 4 will provide you with advanced programming advice.