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 Drop Lunge
Dumbbell-loaded curtsy lunge using a controlled cross-behind step to train the glutes, quadriceps, and adductors.
Dumbbell Elevator Bicep Curl
Biceps curl with deliberate low, middle, and top pauses on both the lifting and lowering phases.
Dumbbell Farmer Carry March
Bilateral farmer hold with deliberate alternating high-knee marching for grip, trunk stiffness, and single-leg control.
Dumbbell Flat Flye Hold
Loaded isometric chest-fly hold on a flat bench, performed at a controlled midrange rather than as a passive stretch.
Dumbbell Floor Press
Controlled dumbbell press from the floor with a shoulder-friendly range of motion.
Dumbbell Floor Press with Glute Bridge Groin Squeeze
Dumbbell floor press performed while holding a glute bridge and continuously squeezing a medicine ball between the knees.
Dumbbell Fly on Exercise Ball
Dumbbell chest fly from a stability-ball bridge, adding sustained hip and trunk control to the fly arc.
Dumbbell Foam Roller Squat
Supported dumbbell squat using a foam roller against a wall to guide a controlled path.
Dumbbell Forearm Pronation and Supination
Supported forearm-rotation drill using a very light dumbbell through pronation and supination.
Dumbbell Forward Lunge Triceps Extension
Coordinated forward lunge paired with a two-dumbbell overhead triceps extension during the descent.
Dumbbell Frog Pump
Hip-focused drill targeting the glutes with steady pelvis control.
Dumbbell Front Foot Elevated Curtsy Lunge
Loaded curtsy lunge from an elevated front foot, increasing controlled range through the working hip and knee.
Dumbbell Front Foot Elevated Front Rack Split Squat
Front-foot-elevated split squat with two dumbbells racked at the shoulders, adding trunk and rack-position demand.
Dumbbell Front Foot Elevated Goblet Split Squat
Front-foot-elevated split squat with one dumbbell held centrally at the chest in a goblet position.
Dumbbell Front Rack Reverse Lunge
Reverse lunge with two dumbbells held in a bilateral front rack, increasing trunk and upper-back demand.
Dumbbell Front Rack Squat
Bilateral dumbbell front-rack squat that loads the legs while demanding an upright, braced torso and stable shoulder rack.
Dumbbell Front Rack Step-Up
Loaded step-up with two dumbbells held at the shoulders, combining unilateral leg drive with front-rack trunk control.
Dumbbell Front Rack Walking Lunge
Alternating walking lunge with two dumbbells held in a front rack for leg strength, balance, and trunk stiffness.
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.