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 Lying One-Arm Supinated Triceps Extension
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.
Dumbbell Lying Pronated-Grip Maltese Isometric Hold
Advanced flat-bench isometric that holds very light dumbbells in a wide fly-like Maltese position for shoulder and chest stability.
Dumbbell Muscle Clean
Technical dumbbell clean finished without a receiving knee rebend, using hip extension and a close turnover to the shoulders.
Dumbbell One Arm Chest Fly on Exercise Ball
Unilateral chest fly performed in a level stability-ball bridge, adding anti-rotation demand while the working arm follows a fixed fly arc.
Dumbbell One Arm Prone Hammer Curl
Chest-supported single-arm neutral-grip curl with the arm hanging from a prone bench position.
Dumbbell One Arm Reverse Fly (with support)
Bench-supported single-arm reverse fly emphasizing the rear deltoid and upper back with minimal torso movement.
Dumbbell One Arm Seated Hammer Curl
Seated single-arm neutral-grip curl emphasizing the brachialis, brachioradialis, and biceps.
Dumbbell One Arm Seated Neutral Wrist Curl
Seated single-arm neutral-grip wrist curl with the forearm supported on the thigh and the thumb kept upward.
Dumbbell One Arm Standing Hammer Curl
Standing single-arm neutral-grip curl emphasizing the brachialis, brachioradialis, and biceps.
Dumbbell One Leg Fly on Exercise Ball
Bilateral dumbbell fly in a stability-ball bridge with one leg extended, greatly increasing balance and anti-rotation demand.
Dumbbell One-Arm Concentration Curl on Stability Ball
Single-arm concentration curl seated on a stability ball, with the upper arm braced against the inner thigh and the trunk held still.
Dumbbell One-Arm French Press on Stability Ball
Seated stability-ball overhead elbow extension that isolates one triceps while the trunk resists movement.
Dumbbell One-Arm Low-to-High Fly
Standing single-arm chest fly that travels diagonally from beside the thigh toward the opposite upper-chest line while the trunk resists rotation.
Dumbbell One-Arm Overhead Triceps Extension
Standing or unsupported unilateral overhead elbow extension emphasizing the triceps long head with controlled shoulder position.
Dumbbell One-Arm Reverse Preacher Curl
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.
Dumbbell One-Arm Reverse Spider Curl
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the biceps.
Dumbbell One-Arm Reverse Wrist Curl
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.
Dumbbell One-Arm Seated Curl on Stability Ball
Supinated single-arm curl seated upright on a stability ball, adding low-level trunk stabilization.
Dumbbell One-Arm Shoulder Press on Stability Ball
Single-arm overhead press performed seated on a stability ball, combining shoulder and triceps strength with trunk stability.
Dumbbell Over-Bench One-Arm Neutral Wrist Curl
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.
Dumbbell Over-Bench One-Arm Reverse Wrist Curl
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.
Dumbbell Over-Bench One-Arm Wrist Curl
Palm-up single-arm wrist curl with the entire forearm supported on a bench.
Dumbbell Overhead Front Raise
Long-arc front raise that continues overhead while the trunk and ribs remain stacked.
Dumbbell Overhead Sit-Up with Legs on Bench
Loaded sit-up performed with the legs supported on a bench and a dumbbell held overhead throughout the repetition.