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 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.
Dumbbell Tricep Rollbacks
Elbow-extension drill targeting the triceps with controlled upper-arm position.
Dumbbell Triceps Kickback
Hip-hinged dumbbell triceps extension with peak tension near full lockout.
Dumbbell Turkish Sit-Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
Dumbbell Two-Arm Seated Hammer Curl on Stability Ball
Accessory drill that develops controlled strength in the target muscles using dumbbells, with emphasis on the forearms.
Dumbbell Underhand Front Raise
Shoulder raise variation for controlled delt work and steady posture.
Dumbbell Upright Row
Elbow-led vertical dumbbell pull for the shoulders and upper trapezius.
Dumbbell V Sit with Cross Jabs
Loaded V-sit combining abdominal bracing with alternating cross-body dumbbell jabs.
Dumbbell Waiters Curl
Two-hand curl with the palms supporting the upper plate of one vertical dumbbell.
Dumbbell Wall Sit
Timed wall-sit isometric with dumbbells held quietly at the sides.
Dumbbell Wood Chop Squat
Diagonal low-to-high dumbbell chop coordinated with a squat and foot pivot.
Dumbbell Wrist Curl
Dumbbell wrist curl for focused work on the forearm flexors.
Dumbbell Wrist Extension
Wrist extensor isolation to balance grip and forearm training.
Dumbbell Z Press
Floor-seated dumbbell overhead press requiring upright trunk control without leg assistance.