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 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 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.
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.