582 exercises available · Page 9 of 25
A wide-arc dumbbell fly that isolates the chest through a long stretch and tight squeeze at the top.
A seated single-arm curl with the elbow braced against the inner thigh — pure biceps, no body english.
A deep sideways squat on one leg holding a dumbbell at the chest as a counterbalance and a load.
A cross-body dumbbell hip hinge performed with both feet grounded, lowering the weight diagonally toward the opposite foot.
The standard standing dumbbell biceps curl — the most-used arm exercise in any program, anywhere.
A hip driven pull with a dumbbell in each hand, lowered down the front of the legs and driven back up.
A decline-bench dumbbell press that biases the lower chest while still working the triceps and front shoulders.
A decline-bench dumbbell fly that isolates the lower chest through a long stretch and a tight top-end squeeze.
A short abdominal curl on a decline bench while both hands hold a dumbbell behind the head and the legs remain secured.
A decline-bench dumbbell triceps extension that biases the long head through a deep, stretched range.
A loaded walk with a dumbbell in each hand, training grip, upper traps, and an upright trunk.
A glute bridge with the heels supported on a raised platform and a dumbbell held across the hips.
A single-leg hip thrust where the free leg crosses into a figure-four — isolating one glute through a deep range.
A standing dumbbell raise to shoulder height that isolates the front delts in a clean, controlled arc.
A squat with a dumbbell held at each shoulder, front loading the body to keep the torso upright.
A dumbbell front squat performed to a prescribed slow tempo, with a deliberately long lowering phase.
A loaded curtsy lunge held in goblet position — alternating sides each rep to train the glutes through a cross-body angle.
A rear-foot-elevated split squat loaded at the chest — the go-to single-leg builder for quads, glutes, and balance.
A stepping forward lunge with a dumbbell held at the chest — trains the quads, glutes, and stride mechanics in one move.
A back-stepping lunge with a goblet-held dumbbell — easier on the knees and more glute-dominant than the forward version.
A static, both-feet-planted split stance loaded at the chest — the gateway single-leg exercise for quads and glutes.
A bodyweight-style squat loaded with one dumbbell at the chest — the cleanest way to teach the squat pattern.
A standing circle of one dumbbell around the head, training shoulder mobility with a braced trunk.
A neutral-grip dumbbell curl that builds the brachialis and forearms — the arm-thickness curl every program needs.
