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 One-Arm Dumbbell Upright Row raises one weight close to the front of the body. The shoulders provide the main movement while the traps and biceps assist. Training one side...
Read exercise guideThe Dumbbell Prone Incline Curl is performed face down against an incline bench with the arms hanging toward the floor. The biceps bend the elbows while the bench limits torso...
Read exercise guideAlthough the name is broad, the supplied instructions describe a two-dumbbell upright-row pattern. The elbows lead upward while the weights remain close to the sides of the bo...
Read exercise guideThe Dumbbell Rear Lunge, also called a reverse lunge, is performed by stepping backward while holding weights at the sides. The quadriceps, glutes, and hamstrings lower and ra...
Read exercise guideDumbbell Scaption raises the arms in a path between a front raise and a lateral raise. This angle follows the natural plane of the shoulder blades. The shoulders perform the m...
Read exercise guideThe Dumbbell Seated Box Jump is an advanced weighted plyometric drill. The athlete begins seated while holding one dumbbell at the chest, then jumps forward and upward onto a...
Read exercise guideThe Dumbbell Seated One-Leg Calf Raise trains one calf at a time with a dumbbell resting above the knee. The ball of the foot remains on a low block while the heel rises and l...
Read exercise guideThe Dumbbell Shoulder Press is a seated overhead pressing exercise. The shoulders provide the main force while the triceps straighten the elbows. Back support helps stabilize...
Read exercise guideThe Dumbbell Shrug is a standing exercise for the upper trapezius muscles. The arms remain straight while the shoulders elevate and lower through a short range. Dumbbells allo...
Read exercise guideThe Dumbbell Side Bend trains lateral trunk flexion while one dumbbell is held at the side. The abdominal and side-trunk muscles control the bend and return. The movement is s...
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