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 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.
Dumbbell Rear Delt Row
Upper-back pulling drill emphasizing shoulder-blade control with dumbbell.
Dumbbell Rear Foot Elevated Romanian Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
Dumbbell Renegade Row
Plank-row combination for back and anti-rotation strength.
Dumbbell Reverse Curl
Arm curl variation training the biceps without torso swing.
Dumbbell Reverse Grip Chest Supported Incline Row
Upper-back pulling drill emphasizing shoulder-blade control with dumbbell.
Dumbbell Reverse Grip Squeeze Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using dumbbells, with emphasis on the triceps, chest and shoulders.
Dumbbell Reverse Lunge
Dumbbell Reverse Lunge for lunge work focused on quadriceps.
Dumbbell Rollout
Advanced kneeling anti-extension rollout using two round dumbbells as rolling handles.