Exercise library
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Browse 2,506 exercises by muscle, equipment, experience or goal. Every profile includes practical instructions and coaching guidance.
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2,506 exercises
Dumbbell Around-the-World Biceps Curl
Biceps curl following a controlled outward semicircular path rather than a straight sagittal curl path.
Dumbbell ATG Split Squat
Deep dumbbell split squat allowing controlled forward knee travel while the front heel stays planted and the rear hip lengthens.
Dumbbell Back Kick with Overhead Press
Coordinated light-dumbbell combination pairing a standing hip extension with a bilateral overhead press and single-leg balance.
Dumbbell Bear Row
Alternating row from a low bear hover, combining upper-back pulling with anti-rotation and four-point stability.
Dumbbell Bench Oscillations
Short timed set of small controlled dumbbell press oscillations in a fixed mid- or lower-range position for shoulder and pressing stability.
Dumbbell Bench Press with Hip Bridge
Dumbbell bench press performed while maintaining a level hip bridge, combining pressing with sustained glute and trunk control.
Dumbbell Bent-Arm Curl Hold
Standing isometric biceps hold with both elbows fixed near 90 degrees and the torso kept still.
Dumbbell Bent-Over Row
Bilateral dumbbell row performed from a sustained hip hinge to train the back and arms while the trunk remains braced.
Dumbbell Biceps Curl in BOSU V-Sit
Advanced BOSU V-sit combining a sustained trunk-and-hip-flexor hold with bilateral dumbbell curls.
Dumbbell Box Step Over
Loaded step over a stable box, requiring controlled ascent, transfer across the top, and descent to the far side.
Dumbbell Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
Dumbbell Clean and Press
Dumbbell Clean and Press for power development focused on full-body coordination.
Dumbbell Clean-Rack Kneeling-to-Stand
Kneeling-to-standing transition with two dumbbells held at the shoulders, training leg drive, balance, trunk control, and front-rack stability.
Dumbbell Cossack Squat
Dumbbell Cossack Squat for squatting focused on adductors.
Dumbbell Crunch
Loaded floor crunch that trains controlled abdominal flexion while the dumbbell stays secured at the chest.
Dumbbell Cuban Press
Light shoulder complex combining an upright row, external rotation, and overhead press under strict control.
Dumbbell Curl Press Extension
Three-part dumbbell complex combining a curl, overhead press, and overhead triceps extension in each repetition.
Dumbbell Curl to Shoulder Press
Strict dumbbell curl linked to a controlled overhead shoulder press without leg drive.
Dumbbell Deadlift Bent-over Row
Combined dumbbell hip hinge and bilateral bent-over row that links posterior-chain strength with upper-back pulling.
Dumbbell Death March
Hip-hinge drill training glutes and hamstrings with a braced torso.
Dumbbell Decline Bench Lunge
Front-foot-elevated split-stance lunge using the raised end of a decline bench to increase controlled range.
Dumbbell Decline Lying Leg Curl
Prone knee-flexion accessory on a decline bench with a light dumbbell secured between the feet.
Dumbbell Decline One Arm Fly
Unilateral decline dumbbell fly for chest tension with added anti-rotation demand through the trunk.
Dumbbell Decline Sit Up
Loaded decline-bench sit-up that trains abdominal and hip-flexor strength through a controlled extended range.