582 exercises available · Page 11 of 25
A back-supported seated side raise that lifts both dumbbells to shoulder height, isolating the lateral deltoids.
A seated dumbbell press that trains the front and side shoulders with triceps support — the seated answer to a standing overhead press.
An overhead extension that puts the long head of the triceps on full stretch — the go-to seated arm-day isolation lift.
A bent-over seated fly that trains the rear shoulders and upper-back detail — the fix for the most under-trained area in lifting.
A seated shrug variation that isolates the upper traps without leg drive — clean trap volume for any pull or shoulder day.
The standing shrug with two dumbbells — the most accessible trap exercise in any program and a staple of pull-day work.
A standing side bend with one dumbbell that trains the obliques against gravity — a simple, focused side-trunk lift.
A forearm side plank with one dumbbell in the top hand, training the obliques to resist side bending under load.
A one-arm dumbbell bench press that trains the chest with built-in core anti-rotation — push-day work that doubles as core training.
A two-stage explosive lift — clean a dumbbell from the floor to the shoulder, then press it overhead. Conditioning meets full-body strength.
A standing one-arm overhead press with a palms-in grip, so each shoulder works alone while the trunk resists side bend.
The classic one-arm bench-supported row that trains the lats and biceps with side-by-side loading — a pull-day staple in any gym.
A standing one-arm vertical pull that leads with the elbow to load the side delts and upper traps.
A one-leg calf raise loaded with a dumbbell — the simplest way to load each calf hard without a machine.
A bench supported hip thrust driven by one leg, with a dumbbell resting in the crease of the hips.
The classic situp loaded with a dumbbell on the chest — a simple way to add resistance to bodyweight ab work.
The lying tricep extension done with two dumbbells — the most-programmed mass-builder for the back of the arms.
A standing rolldown holding a dumbbell — a slow, segmental spinal flexion drill used to build hamstring and lower-back mobility.
A two-leg squat with a dumbbell hanging in each hand, loading the quads without a bar on the back.
A standing one-arm curl with a dumbbell — the simplest unilateral biceps builder in any arm program.
A one-arm hammer curl that trains the biceps and brachialis with a neutral grip — the curl that builds thicker-looking arms.
A single leg step onto a low box while holding a dumbbell in each hand, driven by the top leg.
A one-sided loaded walk with a dumbbell hanging at the hip, training the trunk to resist side bending.
A wide-stance squat with a dumbbell hanging between the legs — biases the glutes and inner thighs more than a standard squat.
