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 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.
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.