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 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.
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.