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 High Low Carry
Asymmetrically loaded carry with one dumbbell locked overhead and the other held at the side, challenging shoulder, grip, and trunk stability.
Dumbbell High Pull
Explosive dumbbell pull driven by hip and leg extension, with the elbows guiding the weights high after full lower-body acceleration.
Dumbbell Hip Thrust
Bench-supported hip thrust with one dumbbell secured across the pelvis to load glute-dominant hip extension.
Dumbbell Incline Alternate Reverse Fly
Alternating chest-supported rear-deltoid fly on an incline bench, isolating one shoulder at a time without torso momentum.
Dumbbell Incline Alternating Biceps Curl
Alternating supinated dumbbell curls from an incline bench, keeping each upper arm behind the torso and the opposite arm still.
Dumbbell Incline Bench Oscillations
Short timed set of small controlled incline-press oscillations at a deliberately chosen range, using light dumbbells and fixed shoulder position.
Dumbbell Incline Hammer Curls
Bilateral neutral-grip curls from an incline bench, loading the biceps, brachialis, and forearms with the upper arms held behind the torso.
Dumbbell Incline Hammer Press on Exercise Ball
Neutral-grip bilateral incline chest press from a stability-ball bridge, combining pressing with sustained hip and trunk control.
Dumbbell Incline One Arm Press on Exercise Ball
Single-arm incline chest press from a stability-ball bridge, adding anti-rotation demand to upper-body pressing.
Dumbbell Incline Shoulder Raise
Shoulder raise variation for controlled delt work and steady posture.
Dumbbell Incline Twist Press
Incline dumbbell press that begins with a neutral grip and smoothly rotates toward a pronated grip as the weights rise.
Dumbbell Iron Cross
Combination of a controlled squat and a light bilateral lateral raise that finishes in a standing cross position.
Dumbbell Jefferson Curl
Controlled loaded spinal flexion for segmental mobility and trunk control.
Dumbbell Kneeling Biceps Curl with Exercise-Ball Support
Single-arm dumbbell curl from tall kneeling while the free hand lightly stabilizes on an exercise ball.
Dumbbell Kroc Row
Heavy high-repetition one-arm dumbbell row using a stable hand support and limited controlled body assistance.
Dumbbell L Sit
L-sit performed with stable dumbbells as handles, combining straight-arm support, hip-flexor strength, and trunk compression.
Dumbbell L-Raise
Alternating paired front and lateral dumbbell raises that train the anterior and middle deltoids while the trunk stays still.
Dumbbell Lateral Hop
Plyometric lower-body drill developing power, rhythm, and landing control.
Dumbbell Lateral Lunge
Side-loaded lateral lunge training frontal-plane leg strength, adductors, hip control, and balance.
Dumbbell Lateral Raise
Middle-delt isolation raise performed out to the sides up to shoulder height.
Dumbbell Lateral Step Up
Loaded lateral step-up that develops single-leg strength and frontal-plane hip and knee control.
Dumbbell Lunge and Curl
Forward lunge combined with a bilateral dumbbell curl, training the legs and biceps with coordinated timing.
Dumbbell Lunge and Curl with Bowling Backswing
Advanced coordinated lunge combining a small bowling-style arm backswing on descent with a dumbbell curl during the return to standing.
Dumbbell Lying Leg Curl
Prone dumbbell leg curl that isolates the hamstrings while the feet securely clamp a light dumbbell.