582 exercises available · Page 10 of 25
A preacher curl with a neutral hammer grip, so the brachialis and brachioradialis share the elbow flexion.
A hip thrust with the heels elevated and a dumbbell on the hips — biases the glutes and lengthens the working range.
An inclined dumbbell press that targets the upper chest, front delts, and triceps — the cornerstone upper-chest lift.
An incline-bench dumbbell fly that isolates the upper chest through a deep stretch and clean squeeze at the top.
A seated curl on an incline bench that stretches the biceps long-head before each rep — the cleanest peak-builder.
A front raise performed face-down on an incline bench — isolates the front shoulders through a fuller range than the standing version.
A neutral-grip curl done seated on an incline bench — combines the hammer grip with a deep biceps stretch for arm thickness.
A chest-supported incline dumbbell row that pulls from a hang with the torso fixed on the pad.
A sideways lunge holding a dumbbell in each hand, loading one hip while the other leg stays straight.
A standing dumbbell raise out to the sides — the foundational isolation for the side delts and shoulder width.
A chest-down reverse fly on an incline bench that isolates the rear delts and upper back without lower-back strain.
A prone leg curl performed by squeezing a dumbbell between the feet — the hamstring isolation that needs no machine.
A chest-supported one-arm raise that isolates the rear deltoid by lifting a hanging dumbbell out to the side.
An incline dumbbell press with palms facing in, so the upper chest, front delts and triceps share a joint-friendly path.
A full squat performed with dumbbells locked out overhead, demanding shoulder stability throughout.
A single-arm curl with the upper arm fixed against a preacher pad — the strict isolation that builds the lower biceps.
A supine shoulder-extension lift with both hands cupping one dumbbell, stretching the lats and chest over a flat bench.
An overhead dumbbell press driven by a short leg dip, letting the shoulders finish a load they could not strict press.
A bent-over reverse fly with dumbbells — the classic rear-delt and upper-back isolation in any shoulder program.
A backward-stepping lunge with a dumbbell in each hand, loading the front leg while the rear foot guides balance.
A bent-over two-dumbbell row that hammers the lats, mid-back, and biceps — the workhorse back-thickness builder.
A bench-supported single-arm dumbbell row — the classic back-thickness builder for the lats, mid-back, and biceps.
A seated rotational core exercise with a dumbbell — trains the obliques and abs through controlled twisting under load.
A seated side raise on a backless bench, lifting both dumbbells out to shoulder height with a slight elbow bend.
