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.
Browse by area
Published guides
The Dumbbell Incline Bench Press is a chest exercise performed with the torso raised above horizontal. The chest remains the primary focus, with increased assistance from the...
Read exercise guideThe Dumbbell Incline Row is a chest-supported pulling exercise performed against an incline bench. The middle back and lats draw the dumbbells toward the torso while the bicep...
Read exercise guideThe Dumbbell Incline Shoulder Raise is a small-range movement performed with the arms held above the shoulders. Instead of bending the elbows, the lifter reaches the dumbbells...
Read exercise guideDumbbell Lunges are performed by stepping forward while holding a weight at each side. The quadriceps, glutes, and hamstrings lower and raise the body while the calves help st...
Read exercise guideThe Dumbbell Lying One-Arm Rear Lateral Raise is a chest-supported rear-shoulder exercise. One arm lifts outward while the opposite hand may hold the bench for stability. The...
Read exercise guideDespite its name and forearm classification, the supplied instructions describe a prone shoulder external-rotation exercise. The upper arm remains out to the side with the elb...
Read exercise guideThe Dumbbell Lying Rear Lateral Raise is performed chest-down on a low incline bench. Both arms raise outward with a slight elbow bend, placing the main emphasis on the rear s...
Read exercise guideDespite its name and forearm classification, the supplied instructions describe a side-lying shoulder external-rotation movement. The elbow remains bent while the forearm rota...
Read exercise guideThe One-Arm Dumbbell Shoulder Press trains one shoulder at a time while the triceps assist with elbow extension. It may be performed seated with back support or standing. Pres...
Read exercise guideThe Dumbbell One-Arm Triceps Extension is an overhead elbow-extension exercise performed one side at a time. The triceps lower and raise the dumbbell behind the head while the...
Read exercise guideBuild your routine
Use GMLYFT to organize the exercises you choose, log each working set, and keep the useful details connected to your training history.