Exercise library
Find the right movement. Learn it clearly.
Browse 2,506 exercises by muscle, equipment, experience or goal. Every profile includes practical instructions and coaching guidance.
Quick browse
Start with a body area
Target a specific muscle
All 33 muscle groups in the library
2,506 exercises
Dumbbell Front Raise
Front raise for the anterior delt through clean shoulder flexion.
Dumbbell Front Raise Using Towel
Bilateral front raise using both ends of a towel to suspend one dumbbell, requiring even hand tension and load control.
Dumbbell Glute Bridge Floor Press
Dumbbell floor press performed while maintaining a bilateral glute bridge throughout the set.
Dumbbell Goblet Bulgarian Split Squat
Rear-foot-elevated split squat with one dumbbell held centrally at the chest in a goblet position.
Dumbbell Goblet Carry
Two-handed front-loaded carry with one dumbbell held vertically at the chest, challenging posture, grip, and trunk stiffness.
Dumbbell Goblet Duck Walk
Loaded deep-squat locomotion performed with one dumbbell held at the chest while the hips stay low between short steps.
Dumbbell Goblet Elevator Squat
Goblet squat performed through deliberate descending and ascending depth stops, with no bounce between levels.
Dumbbell Goblet Jump Squat
Loaded vertical jump from a squat with one light dumbbell secured at the chest and a complete balance reset after each landing.
Dumbbell Goblet Lateral Lunge
Dumbbell Goblet Lateral Lunge for lunge work focused on adductors.
Dumbbell Goblet Squat and Biceps Curl
Combination of a goblet squat and a two-handed dumbbell curl performed only after returning to full standing.
Dumbbell Goblet Squat with 2-Second Hold
Goblet squat with an active two-second pause at the deepest controlled position before standing.
Dumbbell Goblet Wall Sit
Timed wall-sit isometric with one dumbbell held at the chest in a goblet position.
Dumbbell Gorilla Row
Alternating dumbbell rows from a wide, low hip hinge while the non-working weight stays grounded or controlled beneath the shoulder.
Dumbbell Half Kneeling Lift and Chop
Half-kneeling low-to-high diagonal dumbbell lift that trains oblique, shoulder, and pelvic control without lumbar rotation.
Dumbbell Hammer Curl to Press
Two-part upper-body sequence linking a neutral-grip dumbbell curl to a strict overhead press from a stable shoulder rack.
Dumbbell Hammer Grip Incline Bench Press
Incline dumbbell press using a palms-in neutral grip to train the upper chest, shoulders, and triceps.
Dumbbell Hang Clean & Push Jerk
Technical sequence combining a dumbbell hang clean with a leg-driven push jerk and stable overhead receive.
Dumbbell Hang Clean Thruster
Dumbbell hang clean followed by a full front squat whose ascent flows directly into an overhead thruster finish.
Dumbbell Hang Power Clean
Explosive dumbbell clean from the hang, received at the shoulders in a shallow squat before standing.
Dumbbell Hang Power Snatch
Single-arm dumbbell power snatch from the hang, received overhead with a shallow knee bend and active shoulder.
Dumbbell Head Supported Row
Strict single-arm dumbbell row from a standing hip hinge with the forehead lightly supported to limit torso momentum.
Dumbbell Heel Elevated Assisted Sissy Squat
Assisted heel-elevated sissy squat with one dumbbell adding load while the free hand uses a fixed support only for balance.
Dumbbell Heels Elevated Close Stance Front Squat
Narrow-stance front squat with the heels elevated and two dumbbells racked at the shoulders for a quad-biased range.
Dumbbell High Box Step Up
Single-leg lower-body drill building leg strength, balance, and control.