582 exercises available · Page 8 of 25
A deep sideways squat on one leg with the other leg extended straight, worked in the frontal plane.
A high-pulley triceps extension that drives the working arm across the body from the opposite shoulder to lockout.
Dumbbell hammer curl swept diagonally across the torso, loading the biceps, brachialis and forearms.
A short-range supine trunk curl that lifts the shoulder blades while the lower back stays on the floor.
A three-phase dumbbell drill that links an upright row, an external rotation and an overhead press in one rep.
Seated bicycle pedalling shown as a cycling cooldown, with the hands on the handlebars and the legs moving through continuous pedal strokes.
Seated cycling run as repeated hard efforts with recoveries between them, holding a stable position throughout.
Maximal short cycling efforts where output peaks in seconds and the quads carry the load through every pedal stroke.
Seated bicycle pedalling shown as a cycling warm-up, with the hands on the handlebars and the legs moving through continuous pedal strokes.
A supine anti-extension core drill that lowers one arm and the opposite leg while the lower back stays pinned down.
A loaded dead bug that holds two dumbbells overhead while opposite limbs extend with the low back pinned.
An isometric hang from an overhead bar that loads the grip and forearm flexors while the upper body decompresses.
Barbell press performed head-down on a decline bench, driving from just below the sternum to full extension.
A partial-range trunk curl on a decline bench that keeps the lower back down and loads the abdominals against gravity.
Seated machine press on a downward path that loads the lower chest without a decline bench or a spotter.
A push up with feet elevated on a bench or step that biases the upper chest, front delts, and triceps without any equipment.
A full-range sit-up on a decline bench, bringing the chest toward the thighs against a steeper gravity angle.
A conventional deadlift pulled while standing on a raised platform, adding range at the bottom of the lift.
A dumbbell Romanian deadlift performed from a raised platform so the hamstrings work through a longer range.
A close-hand push up where the thumbs and index fingers form a diamond — turning a chest move into a triceps builder.
A loaded forward lunge that alternates legs each rep — training the quads, glutes, and balance one side at a time.
A loaded back extension on a 45-degree bench, holding a dumbbell at the chest to add resistance to the hip hinge.
The dumbbell version of the classic bench press — a deeper-range chest builder with friendlier shoulders than a barbell.
A rear-foot-elevated split squat loaded with dumbbells — one of the highest-return single-leg exercises for quads and glutes.
