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
Dumbbell Skull Crushers are lying triceps extensions performed with one weight in each hand. The upper arms remain above the torso while the elbows bend and straighten. The fo...
Read exercise guideThe Dumbbell Squat is performed with one weight held at each side. The quadriceps, glutes, and hamstrings lower and raise the body while the calves and lower back help stabili...
Read exercise guideThe Dumbbell Squat to a Bench uses a flat bench as a consistent depth target. The quadriceps, glutes, and hamstrings perform the squat while the calves and lower back support...
Read exercise guideDumbbell Step-Ups train one leg at a time using a raised platform. The quadriceps and glutes lift the body while the hamstrings and calves assist with balance and control. One...
Read exercise guideThe Dumbbell Suitcase Deadlift is a one-sided hinge performed with the weight beside the foot. The hamstrings and glutes extend the hips while the back and forearms support th...
Read exercise guideDumbbell Thrusters combine a front-loaded squat with an overhead press. The quadriceps and glutes drive the body upward while the shoulders and triceps finish the dumbbells ov...
Read exercise guideThe Pronated-Grip Dumbbell Triceps Extension is a lying elbow-extension exercise. The palms face forward while the dumbbells lower near the ears and return above the shoulders...
Read exercise guideThe Dynamic Back Stretch uses repeated straight-arm raises to move the shoulders and lats through an increasing overhead range. It is a warm-up drill rather than a long static...
Read exercise guideThe Dynamic Chest Stretch repeatedly opens the arms from a position directly in front of the body. The chest moves through a lengthened position while the middle back helps dr...
Read exercise guideElbow Circles are a simple shoulder-mobility drill performed with the fingertips resting near the shoulders. The elbows trace circles while the shoulders and traps guide the m...
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