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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All 33 muscle groups in the library
2,506 exercises
Dumbbell Overhead Squat
Advanced bilateral overhead squat requiring leg strength, shoulder mobility, trunk control, and stable dumbbell stacking.
Dumbbell Palm Rotational Bent Over Row
Bent-over row that rotates from a pronated or neutral hang toward a supinated grip as the dumbbells approach the torso.
Dumbbell Pinwheel Curl
Alternating cross-body hammer curl that keeps a neutral grip while each dumbbell travels toward the opposite chest.
Dumbbell Pistol Squat
Dumbbell-counterbalanced pistol squat requiring advanced single-leg strength, ankle mobility, balance, and knee control.
Dumbbell Plank Pull Through
High-plank dumbbell drag that trains anti-rotation by moving the load beneath the torso without shifting the hips.
Dumbbell Plank Reverse Fly
Single-arm reverse fly from a high plank, combining rear-shoulder work with demanding anti-rotation and support-arm stability.
Dumbbell Powell Raise
Side-lying incline-bench raise that isolates the rear deltoid through a diagonal path with the torso fully supported.
Dumbbell Power Clean
Floor-start dumbbell power clean using leg and hip extension to reach a stable shallow rack receive.
Dumbbell Power Clean & Push Jerk
Floor-start dumbbell power clean followed by a vertical dip, leg drive, and fast rebend into an overhead push-jerk receive.
Dumbbell Power Snatch
Single-arm floor-start power snatch using leg and hip extension to reach a stable shallow overhead receive.
Dumbbell Preacher Curl over Exercise Ball
Kneeling stability-ball preacher curl using the ball to support both upper arms and restrict shoulder movement.
Dumbbell Preacher Hammer Curl
Single-arm preacher curl with a fixed neutral grip, emphasizing the brachialis and brachioradialis while the upper arm stays supported.
Dumbbell Pronated Grip Row
Bent-over dumbbell row performed with a fixed palm-down grip to emphasize upper-back and rear-shoulder involvement.
Dumbbell Pronated Grip Skull Crusher
Bench-supported dumbbell skull crusher using a fixed pronated grip and controlled elbow extension.
Dumbbell Pronation-to-Supination Curl
Rotating dumbbell curl that begins palms-down and finishes palms-up while the elbows remain fixed beside the torso.
Dumbbell Prone Alternate Hammer Curl
Chest-supported alternating hammer curl for the biceps, brachialis, and forearms.
Dumbbell Prone Bench Rear Delt Fly
Chest or rear-shoulder fly pattern using dumbbell through a controlled arc.
Dumbbell Prone Close-Elbow Row on Flat Bench
Flat-bench prone neutral-grip row with the elbows kept close, emphasizing the lats and upper back without lower-back loading.
Dumbbell Pullover
Chest-and-lat accessory that trains shoulder extension from a bench.
Dumbbell Push-Up, Row, Clean and Press Complex
Advanced full-body complex linking one push-up, two anti-rotation rows, a double dumbbell clean, and an overhead press.
Dumbbell Quadruped Pull Through
Quadruped dumbbell drag that trains trunk bracing and resistance to rotation.
Dumbbell Quadruped Triceps Extension
Elbow-extension drill targeting the triceps with controlled upper-arm position.
Dumbbell RDL and Bent over Row
Combination drill pairing a dumbbell Romanian deadlift with a bent-over row.
Dumbbell RDL to Jump Shrug
Explosive drill that develops coordinated force and power using dumbbells, with emphasis on the hamstrings.