Exercise library
Browse by muscle group, search by exercise name or movement, or explore the full library. Every guide covers the movement, muscles targeted, and setup cues to know before adding it to your routine.
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Published guides
The 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...
Read exercise guideThe 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...
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