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 Standing One-Arm Overhead Triceps Extension
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.
Dumbbell Standing Overhead Tricep Extension
Elbow-extension drill targeting the triceps with controlled upper-arm position.
Dumbbell Standing Single Arm Neutral Grip Shoulder Press
Pressing variation for upper-body strength and bracing with dumbbell.
Dumbbell Standing Single Leg Calf Raise
Loaded single-leg calf raise from an elevated forefoot for controlled plantar flexion through a full range.
Dumbbell Step Back Lunge and Row
Reverse-lunge and dumbbell-row combination for unilateral leg strength, upper-back pulling, and trunk control.
Dumbbell Step-Up
Loaded box step-up for unilateral leg strength and controlled ascent and descent.
Dumbbell Stiff Leg Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
Dumbbell Straight Arm Twisting Sit-up
Trunk-flexion drill that develops abdominal strength and control using dumbbells, with emphasis on the obliques.
Dumbbell Straight Leg Russian Twist
Rotational core drill that develops coordinated trunk strength and control using dumbbells, with emphasis on the obliques.
Dumbbell Suitcase Kneeling-to-Stand
Loaded kneeling-to-stand transition with two dumbbells held at the sides, training unilateral leg drive, balance, and trunk control.
Dumbbell Suitcase Reverse Lunge to Single Leg Romanian Deadlift
Contralateral dumbbell reverse lunge flowing into a same-leg single-leg Romanian deadlift.
Dumbbell Suitcase Walking Lunge
Walking lunge with dumbbells held quietly at the sides for alternating unilateral leg strength.
Dumbbell Sumo Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
Dumbbell Sumo Squat
Wide-stance goblet-style dumbbell squat emphasizing adductors, glutes, and controlled knee tracking.
Dumbbell Supported Forearm Pronation
Bench-supported single-arm forearm pronation drill for controlled rotational strength and range.
Dumbbell Supported Forearm Supination
Bench-supported single-arm forearm supination drill for controlled rotational strength and range.
Dumbbell Swing to Squat and Press
Full-body complex linking a bilateral dumbbell swing, rack receive, squat, and overhead press.
Dumbbell Tate Press
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the triceps.
Dumbbell Three-Point Row
One-arm row using a hand and one lower-body contact on a bench to create three-point support while the torso remains square.
Dumbbell Three-Way Deltoid Raise
One cycle combines controlled front, lateral, and hinged rear-deltoid raises with light dumbbells.
Dumbbell Thruster
Dumbbell Thruster for conditioning focused on full-body coordination.
Dumbbell Thumbs Up Lateral Raise
Shoulder raise variation for controlled delt work and steady posture.
Dumbbell Tricep BirdDog
Elbow-extension drill targeting the triceps with controlled upper-arm position.
Dumbbell Tricep Kick Back Plank
Core-control drill keeping the trunk stable through a challenging variation.