582 exercises available · Page 12 of 25
A loaded version of the floor superman — lifting the chest, arms, and legs together while holding a dumbbell to train the lower back.
A front squat into an overhead press in one motion — the highest-output dumbbell lift for conditioning and full-body work.
Seated shin raise that dorsiflexes both ankles against one dumbbell clamped between the feet.
A bent-over single-arm tricep extension that trains the back of the arm with strict elbow control — a classic arm-day finisher.
A standing vertical pull with two dumbbells — trains the side shoulders and upper traps in one accessory lift.
Forward-stepping lunges with a dumbbell in each hand, walking the stance instead of resetting in place.
Overhead hinge that keeps one dumbbell stacked while the free hand reaches down the inside of the leg.
A seated forearm flexor curl that builds wrist strength and forearm thickness — the small accessory every arm day needs.
A seated reverse wrist curl that targets the often-neglected forearm extensors — the balancing piece to every wrist curl.
Step-edge calf raise that lifts with both legs, then slowly lowers the heels below the platform.
An isometric side hold on the forearm that trains the obliques and lateral core — the foundation of side-plank progressions.
Standing cardio on linked pedals and moving handlebars, where the feet never leave the platform and the ramp sets emphasis.
A strict biceps curl performed on a preacher bench with an EZ bar — pure isolation for the lower half of the bicep.
A palms-down preacher curl that hits the brachialis, forearms, and bicep together — an underused arm-day finisher.
Lying elbow extension on a flat bench, lowering an EZ bar toward the forehead then pressing to lockout.
Quadruped hip abduction that lifts a bent knee out to the side without rotating the pelvis.
A supine dumbbell press from the floor where the upper arms stop at ground level, shortening the range and sparing the shoulder.
A bodyweight step-forward lunge that trains the glutes and quads one leg at a time — the entry point to single-leg work.
Prone alternating-arm swimming with a flutter kick and rotational breathing, driven by the back and chest through each pull.
A bridge variation with the soles of the feet together and knees flared, biasing hip extension toward the glutes.
A wide-kneeling hip stretch that rocks the pelvis back between the knees while the hands stay planted.
Isometric forearm hold that keeps a straight line from head to heels while the trunk resists extension.
Floor combination that swings two dumbbells in a long arc from the thighs, over the chest, and overhead.
A barbell squat with the bar racked on the front delts, forcing an upright torso and a quad-dominant descent.
