Exercise library
Pick a muscle group or browse our full library. Every guide breaks down the movement, the muscles targeted, and the setup cues you need to know before adding it to your routine.
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Published guides
The Drag Curl is a barbell curl variation in which the bar travels upward close to the torso instead of following the usual forward arc. The biceps bend the elbows while the f...
Read exercise guideThe Drop Push is an advanced upper-body plyometric drill. The hands begin on two low platforms before the athlete pushes away, moves the hands inward, and lands in a floor pus...
Read exercise guideThe Alternating Dumbbell Curl trains one arm at a time while the opposite dumbbell remains at the side. Each repetition begins with a neutral hand position and transitions tow...
Read exercise guideThe Dumbbell Bench Press is a flat-bench pressing exercise for the chest. The shoulders and triceps assist as each dumbbell lowers beside the torso and presses back upward. Be...
Read exercise guideThe Neutral-Grip Dumbbell Bench Press is performed with the palms facing each other throughout the movement. The chest remains the primary muscle focus while the triceps and s...
Read exercise guideThe Dumbbell Biceps Curl is a standing arm exercise performed with the palms facing forward. The biceps bend the elbows while the forearms support the grip. Using separate dum...
Read exercise guideThe Dumbbell Clean moves two dumbbells from the floor to the shoulders through a powerful extension of the hips, knees, and ankles. The hamstrings, glutes, quadriceps, calves,...
Read exercise guideThe Dumbbell Decline Bench Press is performed with the torso angled downward and the feet secured beneath the bench pads. The chest provides the main pressing force while the...
Read exercise guideThe Dumbbell Floor Press is a pressing exercise performed while lying directly on the floor. The upper arms contact the ground at the bottom, limiting shoulder extension compa...
Read exercise guideThe Dumbbell Fly is a flat-bench chest exercise in which the arms open and close through a wide arc. A small bend remains at the elbows while the movement occurs mainly at the...
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