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 Split Squat
Stationary dumbbell split squat for unilateral leg strength and controlled front-knee tracking.
Dumbbell Split Squat with Front Foot Elevated on a BOSU Ball
Squat-pattern drill that develops lower-body strength and control using dumbbells, with emphasis on the glutes and quadriceps.
Dumbbell Split Stance Wood Chop
Split-stance high-to-low dumbbell chop for controlled trunk rotation and oblique strength.
Dumbbell Squat Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
Dumbbell Squat Clean Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
Dumbbell Squat Hold Calf Raise
Repeated calf raises performed while holding a fixed goblet-loaded squat position.
Dumbbell Squat Jump
Loaded vertical squat jump for lower-body power and controlled landing mechanics.
Dumbbell Squat To A Bench
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
Dumbbell Squat with Biceps Curl
Dumbbell squat coordinated with a bilateral curl during the ascent and controlled arm extension during the next descent.
Dumbbell Squeeze Press
Dumbbell press with inward pressure for strong chest tension.
Dumbbell Standing Bent Arm Lateral Raise
Shoulder raise variation for controlled delt work and steady posture.
Dumbbell Standing One Arm Curl Over Incline Bench
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the biceps.
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 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.